Top 10 Benefits of Cassava

Cassava, also known as yuca, manioc, or tapioca, is a root vegetable that has a nutty and slightly sweet flavor. It is a staple food for millions of people in Africa, Asia, and Latin America, where it is used to make various dishes, such as bread, cakes, chips, fries, soups, and puddings. Cassava is not only delicious and versatile, but also nutritious and beneficial for your health. Here are the top 10 benefits of cassava that you should know:

1. It provides energy. Cassava is a rich source of carbohydrates, which are the main fuel for your body and brain. A 100-gram serving of cooked cassava provides about 160 calories and 38 grams of carbs, which can keep you energized and satisfied for a long time. Cassava also contains resistant starch, a type of starch that is not digested in the small intestine, but fermented in the large intestine by beneficial bacteria. Resistant starch can improve your blood sugar control, insulin sensitivity, and metabolic health.
2. It supports digestion. Cassava is high in fiber, which can help your digestion and bowel movements. Fiber can prevent or relieve constipation, diarrhea, bloating, and gas. It can also feed the good bacteria in your gut, which can improve your gut health and immunity. Fiber can also lower your risk of colon cancer and diverticulitis, a condition that causes inflammation and infection in your digestive tract. A 100-gram serving of cooked cassava provides about 1.8 grams of fiber, which is 7% of the daily value (DV).
3. It boosts immunity. Cassava is a good source of vitamin C, which is a powerful antioxidant that can fight free radicals and infections. Vitamin C can also support collagen production, which is important for your skin, bones, and joints. Vitamin C can also enhance iron absorption, which is essential for your red blood cells and oxygen transport. A 100-gram serving of cooked cassava provides about 18.4 milligrams of vitamin C, which is 20% of the DV.
4. It improves vision. Cassava is rich in vitamin A, which is a vital nutrient for your eyesight and eye health. Vitamin A can help your eyes adapt to different light conditions, prevent night blindness, and protect your eyes from damage and diseases, such as cataracts and macular degeneration. Vitamin A can also support your skin, hair, and immune system. A 100-gram serving of cooked cassava provides about 13 micrograms of vitamin A, which is 1% of the DV. However, some varieties of cassava, especially the yellow ones, can contain much higher amounts of vitamin A.
5. It strengthens bones. Cassava is a moderate source of calcium, magnesium, and phosphorus, which are important minerals for your bone health and density. These minerals can help your bones grow and repair, prevent osteoporosis, and reduce the risk of fractures and injuries. A 100-gram serving of cooked cassava provides about 16 milligrams of calcium, 21 milligrams of magnesium, and 27 milligrams of phosphorus, which are 1%, 5%, and 4% of the DV, respectively.
6. It supports brain function. Cassava contains several B vitamins, such as thiamine, riboflavin, niacin, and folate, which are essential for your brain function and mental health. These vitamins can help your brain produce and use neurotransmitters, which are chemical messengers that regulate your mood, memory, learning, and cognition. These vitamins can also prevent or treat some neurological disorders, such as Alzheimer’s, Parkinson’s, and depression. A 100-gram serving of cooked cassava provides about 0.1 milligrams of thiamine, 0.05 milligrams of riboflavin, 0.9 milligrams of niacin, and 27 micrograms of folate, which are 7%, 4%, 5%, and 7% of the DV, respectively.
7. It prevents anemia. Cassava is a decent source of iron, which is a crucial element for your blood and oxygen delivery. Iron can help your body make hemoglobin, which is a protein that carries oxygen from your lungs to your tissues and organs. Iron can also support your immune system, energy production, and DNA synthesis. Iron deficiency can cause anemia, which is a condition that makes you feel tired, weak, and pale. A 100-gram serving of cooked cassava provides about 0.3 milligrams of iron, which is 2% of the DV.
8. It lowers blood pressure. Cassava is a great source of potassium, which is a mineral that can lower your blood pressure and improve your heart health. Potassium can help your body balance the sodium levels in your blood, which can cause high blood pressure and other cardiovascular problems. Potassium can also relax your blood vessels and improve your blood flow, which can prevent or treat hypertension, a condition where your blood pressure is too high and can cause heart attack, stroke, and kidney failure. A 100-gram serving of cooked cassava provides about 271 milligrams of potassium, which is 6% of the DV.
9. It fights cancer. Cassava contains some phytochemicals, such as saponins, flavonoids, and phenolic compounds, that can have anti-cancer effects. These phytochemicals can modulate the expression of genes and enzymes that are involved in cancer development and progression. They can also inhibit the growth and spread of cancer cells and induce their death. They can also prevent or treat chronic inflammation and oxidative stress, which are linked to cancer. Cassava also has anti-inflammatory and antioxidant effects that can protect your cells and DNA from damage and mutations.
10. It detoxifies your body. Cassava contains some compounds that can help your body detoxify and eliminate toxins and waste. These compounds include cyanogenic glycosides, which are substances that can release cyanide, a poisonous chemical, when broken down by enzymes. However, when cooked properly, these compounds can be converted into thiocyanate, which is a compound that can bind to heavy metals, such as mercury, lead, and cadmium, and help your body excrete them. Thiocyanate can also protect your thyroid gland from iodine deficiency and goiter.

As you can see, cassava is a superfood that can benefit your health in many ways. You can eat it whole, grated, or ground into flour to use it in bread and crackers. Cassava root is also used to produce tapioca, a type of starch, as well as garri, a product similar to tapioca. Individuals with food allergies can benefit from using cassava root in cooking and baking because it’s free of gluten, grains, and nuts. It’s important to note is that you must cook cassava root before eating it, as it can be poisonous if consumed raw. Summary Cassava is a versatile root vegetable that’s widely consumed in several parts of the world. It’s also what tapioca starch is made from. You must cook it before eating it, as the raw form can be poisonous.