Cassava Root Benefits

Amongst tuberous or thick storage root vegetables, the cassava shrub is a lesser-known vegetarian gem of nutrients. In South American and African countries such as Nigeria, Ghana and Brazil to count a few, this is the "bread of the tropics". Indeed the cassava shrub (Manihot esculenta), is the sole source of carbohydrates and acts as a food backup in times of famine, in most 3rd world countries. Such countries count cassava as a staple or essential food crop, for both export and import.

Cassava root is also called yuca or manioc and has many regional names. It does require some preparation or pre-cooking prior to usage, as the roots contain certain toxic chemicals that release cyanide. But shredding, boiling and removing the juice from the roots, eliminates the toxicity of the root and it can be used safely in a number of ways and byproducts. Dried and treated powder of the cassava root is called tapioca. The juice and flesh of the root itself are also popular culinary uses. In this article, learn what are some cassava root benefits for nutrition, that highlight the usefulness of this root food.

Benefits of Cassava Root

Cassava root is a veritable storehouse of carbohydrates and it is the third largest carbohydrate source used for meals throughout the globe. This root can be used as a substitute for potatoes in cooking. Cassava has a unique and distinct flavor that like potatoes, complements the taste of the food being cooked. And it is highly versatile as an ingredient, it can be used as fries, chips, boiled, etc. Potatoes are healthy but they do contribute to constipation and are inflammatory foods, whereas the cassava root is completely opposite in effect.

Cassava root is used as home remedy to treat arthritis and rheumatism and irritable bowel syndrome. Being a fibrous tuber, it helps add dietary fiber to daily food intake. Fiber foods reduce the risk of heart diseases and cancer as well as helping with diabetes. Fiber in your diet helps ease and decrease the occurrence of constipation.

Cassava is a starchy food but contains no gluten. So for those on gluten-free diets or those with Celiac's disease (intolerance for gluten), cassava is an ideal substitute to using wheat, rye or barley, which are very popularly used food items that contain gluten. A good substitute for wheat flour, is cassava flour, more nutrients, no gluten. Even products produced of this flour such as noodles or pasta, are gluten-free. Hence using cassava flour ensures you can enjoy all sorts of foods, all the while maintaining a no gluten diet.

Cassava root is an excellent source of saponins, which are chemical compounds found in variant levels in most plants. Saponins are very effective against cholesterol and also act as antioxidants and anti-inflammatory agents. On the whole, their presence helps with managing cholesterol levels, reducing acidic levels in the body and breaking down waste faster. Since cassava root has this useful chemical nutrient in large quantities, all the benefits of saponins can be had through eating the root itself.

Cassava Root Nutrition

Below is a tabular representation of the nutritional content present in 2 different forms of cassava root.

Cassava Product	Calories	Protein	Carbohydrates	Sugar
Raw Cassava (100g)	160	1.36 g	38 g	1.7 g
Cassava chips, salted (100g)	515	1.34 g	69.23 g	3.36 g

Cassava Product	Calcium	Magnesium	Potassium	Phosphorus	Sodium	Copper	Manganese
Raw Cassava (100g)	16 mg	21 mg	271 mg	27 mg	14 mg	0.100 mg	0.384 mg
Cassava chips, salted (100g)	52 mg	46 mg	868 mg	99 mg	296 mg	0.115 mg	0.282 mg

Cassava Product	Vitamin A	Vitamin C	Vitamin B-6	Niacin	Riboflavin	Thiamin
Raw Cassava (100g)	13 IU	20 mg	0.088 mg	0.854 mg	0.048 mg	0.087 mg
Cassava chips, salted (100g)	Nil	Nil	0.13 mg	1.197 mg	0.027 mg	0.050 mg

The vitamins and mineral content levels in this tubular vegetable also add to the benefits of this root. Cassava root has a high content level of manganese, which is a very important nutrient for the human body. It helps in improving the mental functioning of an individual as well as aids in digestion and absorption of food. Manganese is available in trace amounts in food items and is completely wiped out of modern processed and fast foods, making cassava a useful source for its intake.

Vitamin C is also present in decent amounts in the cassava root. This vitamin boosts immune system strength and improves skin quality. Vitamin B complex members in general, are present in a good amount in the cassava root. They have varied benefits like aiding metabolism and digestion, helping with DNA production and helping the body's growth and development.

With all this talk of gains and the good, the bad or cons must also be spoken of. Cassava root is good for health but just eating it does not constitute a balanced diet. This food item has a very low protein content, hence the body's intake of protein needs to be supplemented from other food sources. In summation, cassava root benefits are plentiful and when consumed with other foods for the missing nutrients, cassava is a very healthy addition to your daily food. So for a more exotic and better variant of potatoes, try using cassava instead!