Cassava is a nutty-tasting vegetable or tuber, that is incredibly versatile. It is a staple of many diets around the world and is also suitable for many other uses.
This tuber vegetable provides many important nutrients, including Resistant Starch. It is used for both culinary purposes and traditional medicine and its contribution to food security makes it a highly sought-after food.
Generally, sago used in every household is prepared from cassava powder only. It can be used for food in many ways, removing the Starch present in it and making sago or tapioca.
This is especially true in the human diet—after rice and corn, cassava is very high in calories and carbohydrates and contains potentially harmful chemicals.
It is healthy and safe to include in your diet, however, as with all foods, you should take care to consume it in moderation. Avoid eating it raw as it can be poisonous. Individuals with food allergies may benefit from cassava because it is free of gluten, grains, and nuts.
The main health benefits of cassava include supporting gut health and blood sugar management. It also contains vitamin C, which may enhance immune function and collagen production.
Nutritional Profile
The edible cassava roots contain a variety of nutrients and minerals. Which helps in protecting us from various health problems. The nutrients present in (100 grams) of cooked cassava
- Calories – 191
- Protein – 1.5 grams
- Carbohydrate – 40 grams
- Fat -3 grams
- Fiber – 2 grams
- Vitamin C – 20% of the Daily Value (DV)
- Copper – 12% of the DV
- Thiamine – 7% of the DV
- Vitamin B6 – 6% of the DV
- Potassium – 6% of the DV
- Magnesium – 5% of the DV
Plus, Cassava roots are particularly rich in riboflavin, niacin, Folate, and more.
Potential Health Benefits of Cassava Roots
It is a medicinal plant whose roots contain calories, proteins, fats, carbohydrates, iron, vitamins, and other minerals. Cassava leaves also contain good amounts of calcium, iron, fat, and protein. The presence of these nutrients may offer several potential health benefits.
Keep digestion healthy
Cassava is one of the best products to overcome digestive problems. This benefit of cassava comes from the high amount of insoluble fiber it contains. Fiber-rich foods keep the digestive system healthy and allow stool to pass easily through the intestines. Regular consumption of cassava helps to effectively remove toxins present in the intestines by increasing the bulk of the stool.
In fact, it has the ability to activate microbes, which is beneficial for your overall digestion.
Good source of vitamin c
It is rich in vitamin C, containing 20% of the DV in each 3.5-ounce (100-gram) serving ( 3Trusted Source ).
Vitamin C, a key micronutrient, may enhance immune function and collagen production and may help protect against oxidative stress.
Research shows that Vitamin C-rich food also protects against skin damage and stimulates the production of collagen.
Contains resistant starch
It is high in resistant starch. Resistant starch is a carbohydrate that is considered a type of fiber. Increasing intake of resistant starch can be beneficial to our cells as well as to the bacteria in the intestines and has properties similar to those of soluble fiber.
Resistant starch provides several important health benefits. It can be used by bacteria in the large intestine because it cannot be digested by the cells of the small intestine.
Anti-Nutrients
Anti-nutrients called phytates and tannins present in cassava benefit the body. Actually, the presence of these anti-nutrients reduces the toxic substances of cassava and makes it beneficial for health. At the same time, another research mentions that these anti-nutrients can also help in reducing the risk of cancer along with controlling infertility, blood glucose, cholesterol, and triglyceride.
Potential downsides
There are also downsides to consider.
Iodine levels are low
It has been found to have a goitrogenic (thyroid hormone-increasing) effect, which can cause iodine deficiency in the body. For this reason, people suffering from thyroid problems should consume it in small quantities.
High in calories
Cassava contains 191 calories per 3.5-ounce (100-gram) serving, which is more calories than you burn and may contribute to weight gain.
Can be harmful if consumed raw
If cassava is eaten raw, it can be dangerous in large quantities. Raw cassava contains chemicals called cyanogenic glycosides that have been linked to thyroid and nerve function, and death.
Physical weakness
Cassava root contains cyanide. This toxic substance makes the body very weak. Excessive consumption of cassava is harmful to us. Eliminate these toxins before consuming cassava. Soaking and cooking cassava reduces the number of harmful chemicals.
Conclusion
Cassava is a type of root vegetable, it is a good source of resistant starch and vitamin C. It is a major source of calories and carbs for people in many countries.
In fact, it’s incredibly versatile, providing many important nutrients including resistant starch. However, you should take care to consume it in small quantities.
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