A diet rich in su­per roots can help pro­tect you from heart dis­ease, stroke, de­men­tia, can­cer and arthri­tis, and even slow down your body’s age­ing process.

Herbs & Superfoods - - Top 25 Super Foods -

Gen­er­ally, strongly coloured veg­eta­bles and fruit have higher lev­els of an­tiox­i­dants, and have been shown to have anti-co­ag­u­lant and anti-can­cer prop­er­ties. This ap­plies to kumara which also has a low glycemic in­dex, are nearly fat-free and are a good source of di­etary fi­bre and vi­ta­mins A, B1, B2, B6 and C as well as po­tas­sium, man­ganese, cop­per, pan­tothenic acid and niacin.

Kumara needs warm con­di­tions to thrive. Buy run­ners from gar­den cen­tres in Oc­to­ber or start your own by sprout­ing a kumara in a pot of moist sand. When the shoots are about 15cm high with leaves and roots, re­move them for trans­plant­ing. Push the plantlets into the ground gen­tly at a depth of around 50mm in the shape of a "j" ly­ing down, with the long edge run­ning par­al­lel with the top of the ground. Lift the run­ners reg­u­larly to dis­cour­age for­ma­tion of sur­face roots.

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