• Rated one of the most nutritious of all vegetables.
• A rich source of antioxidants which assist with protection against heart disease, stroke, cancer, and delaying progression of Alzheimer's disease.
• Among the top three food sources for potassium.
• Virtually fat-free.
• High in dietary fibre.
• High in Vitamin C.
• A good source of Beta-carotene (a form of Vitamin A), especially the orange variety. The human body can readily convert Beta-carotene into Vitamin A.
• A good source of Vitamin E.




• Pack a baked kumara for lunch and top with cinnamon flavoured apple sauce or vanilla yoghurt.
• Add chunks to your favourite casserole.
• Try kumara chips for a delicious change.
• Peel and cut into strips to eat with your favourite dip.
• Make a smoothie by blending a cooked kumara.




In the United States, 58 vegetables were evaluated and rated by adding up the percentages of Recommended Daily Intake (USRDI) for 6 nutrients (Vitamins A and C, folate, iron, copper, and calcium), plus fibre. Read more....