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Kumara are high in vitamin A, essential for healthy eyes and skin, and are a great source of vitamin C, which is a key part of our immune system and helps our bodies absorb iron from food . To buy, choose firm kumara with brightly coloured skins. Don’t refrigerate them; store in a cool, dark, wellventilated place for up to 2 weeks. The skin can be scrubbed and left on or peeled.