Cassava is a starchy root vegetable that is a staple food in many parts of the world. It is a highly nutritious food that provides numerous health benefits. In this article, we will explore the benefits of cassava, its nutrient facts, uses, downsides, and why you should consider including it in your diet.
Meaning of Cassava
Cassava, also known as yuca, is a tuberous root vegetable that is native to South America. It is a staple food in many tropical countries and is an important source of carbohydrates, fibre, vitamins, and minerals.
Read Also: Eating Fufu During Pregnancy: 10 Health Benefits and Side Effects You Should Know.
Nutrient Facts
Cassava is a rich source of carbohydrates, providing around 40 grams of carbohydrates per 100 grams of cassava. It is also high in dietary fibre, with 3.7 grams per 100 grams of cassava. Additionally, it is rich in essential vitamins and minerals, including vitamin C, vitamin B6, potassium, and magnesium.
Here are most of the Nutrient:
- Calories: 191
- Protein: 1.5 grams
- Fat: 3 grams
- Carbs: 40 grams
- Fibre: 2 grams
- Vitamin C: 20% of the Daily Value (DV)
- Copper: 12% of the DV
- Thiamine: 7% of the DV
- Folate: 6% of the DV
- Vitamin B6: 6% of the DV
- Potassium: 6% of the DV
- Magnesium: 5% of the DV
- Niacin: 5% of the DV
Vitamin C, an essential vitamin that stimulates collagen development, serves as an antioxidant, and improves immunity, among other things, is especially abundant in cassava root.
Additionally, it contains a lot of copper, a mineral required for many processes like the creation of neurotransmitters, the generation of energy, the metabolism of iron, and more.
Benefits of Cassava
Promotes digestive health
Cassava is rich in dietary fibre, which helps to promote healthy digestion and prevent constipation. It also contains resistant starch, which helps to feed the beneficial bacteria in the gut and promote the growth of healthy gut flora.
Boosts energy levels
Cassava is a great source of carbohydrates, which are essential for providing the body with energy. It is also low in fat, making it an ideal food for maintaining healthy energy levels.
Supports immune system
Cassava is rich in vitamin C, which helps to boost the immune system and protect the body against infections and diseases.
Reduces inflammation
Cassava contains antioxidants, which help to reduce inflammation and protect the body against oxidative stress.
Promotes healthy skin
Cassava is rich in vitamin C, which helps to promote the production of collagen, a protein that is essential for healthy skin.
Uses
Cassava can be cooked in a variety of ways and used in a wide range of dishes. It can be boiled, fried, roasted, or mashed and used in soups, stews, and casseroles. It can also be ground into flour and used to make bread, cakes, and other baked goods.
Downsides
While cassava is a nutritious food, it also contains some anti-nutritional factors, which can be harmful if consumed in large quantities. These anti-nutritional factors can interfere with the absorption of essential nutrients in the body and cause digestive problems. Additionally, cassava should not be consumed raw, as it contains cyanogenic glycosides, which can be toxic.
here are some of the downsides of cassava:
- Anti-nutritional factors: Cassava contains some anti-nutritional factors, such as cyanogenic glycosides, which can interfere with the absorption of essential nutrients in the body and cause digestive problems.
- Requires proper preparation: Cassava should not be consumed raw, as it contains cyanogenic glycosides that can be toxic. It requires proper preparation, such as peeling, soaking, and cooking, to reduce the levels of these toxic compounds.
- High in carbohydrates: While cassava is a great source of carbohydrates, it may not be suitable for people with diabetes or those trying to manage their blood sugar levels.
- Low in protein: Cassava is not a good source of protein, so it may not be suitable for vegetarians or people who follow a plant-based diet.
- Allergy risk: Some people may be allergic to cassava, which can cause allergic reactions such as skin rash, itching, and breathing difficulties.
Some possible ways how to enjoy it
When properly cooked and consumed in moderation, cassava is usually regarded as safe.
Although cyanide poisoning from this root is very uncommon, it is nevertheless crucial to boil it correctly to avoid any negative consequences.
Here are several methods for making cassava safe to consume:
- Peel that. Before preparing and consuming cassava root, it’s a good idea to remove the peel since it contains the majority of the cyanide-producing components in the crop.
- Rinse it. Before cooking, soak the cassava for 48–60 hours in water to lessen the number of dangerous compounds it contains.
Make it. Since raw cassava contains dangerous compounds, it must be fully cooked before consumption, such as by boiling, roasting, or baking. - Add some protein to it. Consuming protein with cassava may be advantageous since this macronutrient aids in the body’s removal of harmful cyanide.
- Eat a healthy, balanced diet. By including a range of foods in your diet rather than using cassava as your primary source of nourishment, you may avoid the negative consequences of this meal.
You may include cassava in your diet in a variety of ways. - It may be used, for instance, to prepare appetisers and sides. In a manner similar to how you would cook potatoes, it is often sliced and baked or roasted.
- In addition, you may mash it or use it in soups, omelettes, and stir-fries. In addition, it is sometimes processed into flour and used to make pancakes, crackers, tortillas, and grain-free bread.
Additionally, you may consume it in the form of tapioca, which is made from the root’s starch after being washed and pulped. Tapioca is often used to thicken soups, pies, and puddings.
Other well-known meals using cassava include:
- A Filipino dish prepared with grated cassava root is called cassava cake.
- A side dish from Brazil called farofa contains toasted cassava flour.
- A dish similar to dough that is consumed in many African nations and is prepared from fermented and puréed cassava
- Often consumed in Southeast Asia, tapai is a fermented dish made from cassava, rice, or other starches.
- A traditional Filipino wafer known as kabkab is prepared from crushed cassava.
You should be aware that goods manufactured from the root, including tapioca and cassava flour, have little to no cyanide-inducing substances and are safe to consume.
Conclusion
In conclusion, cassava is a highly nutritious food that provides numerous health benefits. It is rich in carbohydrates, fibre, vitamins, and minerals and can promote digestive health, boost energy levels, support the immune system, reduce inflammation, and promote healthy skin.
While cassava does contain some anti-nutritional factors, it is a safe and healthy food when consumed in moderation and prepared correctly. If you are looking for nutritious and versatile food to add to your diet, consider incorporating cassava into your meals.
