| Thanks very much to our Longview reader, Gail Carran, who read the snippet on spuds and pointed us in the direction of the Kumara! Kumara come in a variety of sizes and colours, white, orange and purple, they are all rich in vitamins, minerals and antioxidants, as well as having a high fibre content. 1. Kumara are high in vital nutrients One cup of Kumara with the skin on will provide you with; Calories: 180, Carbs: 41.4 grams, Protein: 4 grams, Fat: 0.3 grams, Fibre: 6.6 grams. One Kumara has almost 80% of your daily needs on Vitamin A, 65% of your Vitamin C, half of your Manganese and a third of both Vitamin B6 and Potassium. As well as around 20% of your needs of pantothenic Acid, Copper and Niacin Kumara are also high in antioxidants that protect your body from free radicals that can damage DNA. 2. Eating Kumara will promote better gut health Sweet potatoes contain two types of fibre which our bodies cannot digest. The fibre stays within your digestive tract and provides a variety of gut-related health benefits. Some soluble and insoluble fibres can also be fermented by the bacteria in your colon, creating compounds that fuel the cells of your intestinal lining and keep them healthy. A healthy gut has been linked to a lower risk of colon cancer. 3. Kumara may have Cancer-Fighting Properties Sweet potatoes contain various antioxidants, which may help protect against certain types of cancers. Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach. Extracts of orange sweet potatoes and sweet potato skin have also been found to have anti-cancer properties in test-tube studies. 4. Eating Kumara Supports Healthy Vision Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange colour. In fact, one cup of orange sweet potato with the skin on, provides more than seven times you daily requirement. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes. Vitamin A deficiency can lead to a special type of blindness known as xerophthalmia. Eating foods rich in beta-carotene, like orange-fleshed sweet potatoes, may help prevent this. 5. Kumara May Make You Smarter Consuming purple sweet potatoes may make you smarter by improving your brain function. Studies on animals have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing damage from free radicals An extract made from sweet potatoes has been shown to improve learning and memory in mice. Diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia. 6. Kumara May Support Your Immune System Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that your body converts to Vitamin A. Vitamin A is critical to a healthy immune system, and low levels have been linked to reduced immunity. |
