Cassava, also known as Manihot, is an important food in the diets of tropical countries.
It appears in most traditional recipes as it is valued for its versatility and nutritional quality.
What are the health benefits and uses of cassava root?
A few facts about cassava
Cassava, also known as Manihot, Yuca or Manioc, is a deciduous shrub from the poppy family that originates in South America.
Today, however, most of the growth is in Africa.
The Manihot shrub grows to an average height of one meter and can reach a height of 3 meters
It is mainly used for food because of its starchy tubular root.
Boiled cassava root has a delicate taste and can replace boiled potatoes in various dishes.
You can use it to make purees, soups, stews and dumplings.
Tapioca is also made from the starchy flour extracted from the cassava root.
Cassava root is very rich in starch and contains relatively large amounts of calcium, phosphorus and vitamin C.
What is the correct way to use cassava?
Before using the cassava root, you must peel it.
In addition, it should always be eaten cooked, because in its raw state it contains toxins that are harmful.
Raw cassava contains substances called cyanogenic glycosides, which release cyanide into the body when ingested.
Excessive consumption of this substance causes cyanide poisoning and can in turn affect thyroid and nerve function.
Therefore, it should be eaten cooked in moderation.
If you have a medical condition, you should consult a doctor or nutritionist before adding cassava to the diet in case it has any adverse effects.
The cassava root can be cooked or fried as if it were a potato.
You can serve it as a side dish or as a main course.
You can also grind it into flour and use it in any recipe.
Cassava is suitable for people with celiac disease because it does not contain gluten.
The fresh cassava leaves are edible as long as they are cooked.
Like the cassava root, the raw leaves can be poisonous.
In addition, consumption of the leaves compensates for the lack of protein in the root, because the leaves are rich in protein.
Nutritional benefits of cassava root
Much of cassava’s medicinal properties come from its interesting nutritional profile.
And as reported in a study published in comprehensive reviews of nutritional science and food safety, 100 grams of cooked cassava root contains only 112 calories.
Of this, 98% consists of carbohydrates and the rest of proteins and fats.
The same publication shows that cassava is also a source of fiber, vitamins and minerals.
Cooked cassava also contains traces of iron, vitamin C and niacin, among other things.
Despite this, its nutritional profile is minimal compared to other root vegetables such as beets and sweet potatoes.
Health benefits of cassava root
Digestive system
Cassava is easily digestible, therefore people who suffer from digestive problems such as gastritis, heartburn, ulcers or colitis should consume it.
Cassava is a food that can replace grains because it does not contain gluten.
therefore, people with celiac disease can use it.
Cassava roots are very similar to potatoes or sweet potatoes and can be cooked in similar ways.
However, the most noticeable difference is that cassava contains more than 90% starch, as it has a very low fat and protein content.
In addition, it is a source of polyphenols and tannins, which are prominent in its antioxidant action.
Likewise, the great source of starch provides satiety which helps in weight loss and improves metabolism and bowel movements.
Cassava root contains vitamin K that protects bones
Among the vitamins that we can find in this root, vitamin K stands out, which protects the bones and prevents us from developing osteoporosis.
It is also a source of vitamin B, thiamin, vitamin B-6, riboflavin and pantothenic acid.
Therefore, adding cassava root to the diet helps with joint problems and reduces muscle, bone and tendon pain.
Benefits of cassava for the circulatory system
Cassava contains high levels of resveratrol, which reduces bad cholesterol levels.
In addition, it significantly improves blood circulation and increases platelet production.
Adding cassava root to the diet may protect against atherosclerosis.
In particular, it facilitates lymphatic drainage and reduces excess uric acid.
Cassava contains minerals such as zinc, magnesium and copper.
It is also a good source of potassium, which acts as a regulator of heart rate and blood pressure.
Cassava root Strengthens the immune system
The cassava contains nutrients that strengthen the functions of the immune system.
Therefore, the inclusion of this food in the regular diet prevents infectious diseases, allergies and other conditions that are often caused by a weak immune system.
Cassava contains, among other things, saponins.
Saponins are substances that, according to a study published in 2014, have potential as vaccines.