There is a specific reason why we all immediately think of vitamin C when we think of ways to boost our immune system. “Vitamin C is a water-soluble vitamin that acts as an antioxidant to stabilize free radicals, helping prevent cell damage,” explains nutritionist Kara Harbstreet.

Vitamin C has been proven to support and strengthen the body’s immune system. It also increases the body’s ability to produce collagen, which is the primary component of muscle tissue. Collagen supports iron absorption while at the same time aiding wound healing and maintaining healthy gums.

Vitamin C – valuable for health and immunity

When we were kids, our parents definitely used citrus fruits or juices when they wanted to give us foods rich in vitamin C – and they were right (for example, oranges are an excellent source of vitamin C). However, we will find it not only there. Our knowledge of the food it contains has grown significantly in recent years. “This is especially true when comparing these whole foods to vitamin C supplements,” Harbstreet adds.

nutrient density

The foods with the most nutrients that are good for you in terms of energy value or weight are nutrient-dense. “Research shows that potatoes are one of the vegetables with the most nutrients (along with sweet potatoes and carrots), including potassium, fiber, protein, vitamins C and E, calcium, iron and magnesium,” says Harbstreet.


Potatoes are among the foods with the highest potassium levels. They provide 15 percent of the daily requirement for this ingredient per serving. Additionally, one serving contains 7 percent of your daily dietary fiber needs. “If you want to increase the fiber content in your daily diet, potatoes are one of the cheapest sources of fiber,” he adds.

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Equally important is the fact that the average potato provides 30 percent. It is recommended to take vitamin C daily, which is 27 milligrams of vitamin C.. That’s more than the vitamin C content of one medium tomato (27%) or a medium potato (20%). Potatoes contribute significantly to the daily requirement of vitamin C.


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