Health Benefits of Cassava

Cassava or yuca is a nutty flavored, starchy tuber of the spurge family (Euphorbiaceae) from the South-American origin. Its sweet crunchy underground tuber is a popular edible root since centuries in many parts of Africa, Asia and South American indigenous people. Together with other tropical roots and starch-rich foods Like yam, taro, plantains, potato, etc., it too is an indispensable part of carbohydrate diet of millions of inhabitants living in these regions.

Cassava is native to Brazil and Paraguay and is a staple food throughout Indonesia and Thailand, as well as parts of Africa. Its roots serve as an excellent source of starch and, at 330 calories per cup, cassava provides energy you need to fuel your active lifestyle. Adding cassava to your diet offers health benefits because of its vitamin, mineral and fiber content, but you must only eat cassava after it has been cooked to avoid exposure to toxins.

The cassava is a perennial plant that grows best under tropical, moist, fertile, well-drained soils. Completely grown plant reaches to a height of about 2-4 m. Under the cultivation fields; cut-stem sections are planted just as in sugarcanes. After about 8-10 months of plantation, long, globular roots or tubers radiate from the stem just underneath the soil surface up to a depth of 2-4 feet.

§         Cassava is a moderate source of some of the valuable B-complex group of vitamins such as folates, thiamin, pyridoxine (vitamin B-6), riboflavin, and pantothenic acid.

§         The root is the chief source of some important minerals like zinc, magnesium, copper, iron, and manganese for many inhabitants in the tropical belts. In addition, it has adequate amounts of potassium (271 mg per 100g or 6% of RDA). Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.

§         Cassava also helps you consume more magnesium and copper. A diet rich in magnesium promotes life-long health, lowering your blood pressure and reducing your risk of osteoporosis, while a diet rich in copper helps support healthy nerve function. A cup of cassava contains 206 micrograms of copper, or 23 percent of the copper you need each day, determined by the Institute of Medicine. Cassava also increases your manganese intake by 0.8 milligram per serving -- more than one-third of the daily requirement for men and 44 percent for women.

§         Cassava  comes loaded with carbohydrates, including the especially beneficial carbohydrate dietary fiber. Consuming fiber is linked to a number of health benefits, including lower blood pressure, reduced cholesterol levels, better control over your blood sugar levels and a lower risk of obesity. Each cup of cassava -- approximately half of a root -- boosts your fiber intake by 3.7 grams. This contributes 10 percent toward the fiber intake recommended for men and 14 percent toward the fiber intake recommended for women by the Institute of Medicine.

§         Cassava has nearly twice the calories than potatoes, perhaps highest for any tropical starch rich tubers and roots. 100 g root provides 160 calories. Their calorie mainly comes from sucrose forming the bulk of the sugars in tubers, accounting for more than 69% of the total sugars. Complex sugar amylose is another major carbohydrate source (16-17%).

§         Cassava is very low in fats and protein than in cereals and pulses. Nonetheless, it has more protein than that of other tropical food sources like yam, potato, plantains, etc.

Prepare cassava similarly to how you'd prepare potatoes. Try peeling it and cutting it into chunks, and then roast it, coated lightly in olive oil. Alternatively, boil pieces of peeled cassava and then mash for a dish similar to mashed potatoes. If you want to add more flavor, try mixing the mashed cassava with roasted garlic, or mash it with boiled carrots to add natural sweetness.