Potato is also a master of vitamin C 
 
 
Beijing chaoyang hospital dietitian Song Xin
 
 
Source: life times 

        Speaking of potatoes, sweet potatoes, cassava, potato food nutrition, most people think of dietary fiber, few people know that they are still a good source of vitamin C. 
 
        The data in the table of the Chinese food ingredients, according to every 100 grams potato for 27 mg, vitamin C content in sweet potato of 26 mg, cassava is 35 mg, higher than most of the roots, fresh beans and solanaceous fruit vegetable, such as bai luobo 21 mg 19 mg, eggplant, tomatoes, lentils, 13 mg 5 mg, but less than most of the leaves, flowers, vegetables, such as Chinese cabbage 31 mg, cauliflower 61 mg. 
 
        For retention rate, the cooking process, the vitamin C in food will be due to factors such as water, heat, oxidation and produce different degrees of loss. Rich in starch and potato food, can protect the vitamin C. Statistics show, spinach boiled d C BaoCunLv was 75% after 1 minute. And with skin boiled potatoes BaoCunLv was 87% after 40 minutes, steamed BaoCunLv was 91% after 40 minutes, the results of the sweet potato basically the same. But cut potatoes peel oil Fried 6 ~ 8 minutes, vitamin C retention rate of 54%, Fried is only 38.5%. 
 
        The best way to protect vitamin C, potato is wash with skin after cooking. Don't cut it too fine when cooked potato is too small, don't rinse after cutting, so as to avoid loss of vitamin C through incision. Because of vitamin C stable under acidic condition, had better add a little vinegar when cooking potatoes. In addition, shoulds not be too early to add salt when cooking, or vitamin C also easy to oxidation and loss.
 
 
 
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