Cassava is a starchy root vegetable that is considered a staple in many parts of the world, mainly in the African countries, South America and India. It's an important source of carbohydrates and energy in tropical countries. Cassava is usually eaten boiled or steamed with a spicy side of meat or fish. In some cuisines, it's served deep-fried. Here are some of the nutritional facts and health benefits of cassava.
What is cassava?
Cassava (Manihot esculenta) is a staple food in many tropical regions, mainly African nations, South America and India. It's a starchy root vegetable that is the fourth most important source of dietary energy in these regions.
While it's not a complete food, it's cheaper than grains in these regions and is therefore a fixture in African and South American cuisines. It's also called yuca, manioc and Brazilian arrowroot.
The food has cultural, dietary and economic importance in the area due to its affordability, taste and ability to withstand the toughest of droughts.
The tuber is long with a brown skin and pale white starchy flesh inside. The flesh is fibrous with a nutty aroma and appetising taste.
In India, cassava is consumed in the state of Kerala where it's known as kappa or maricheeni. It's boiled, mashed and flavoured with tempering before serving it with spicy fish or meat curry. It's also consumed in Assam and Andhra Pradesh.
Cassava is also used in the production of tapioca pearls (sago or sabudana). It's a popular fasting ingredient in India during certain auspicious days when grains are forbidden. It is easy to digest and provides instant energy in times of need.
These days, cassava has gained some popularity in the gluten-free and nut-free space. However, there are some concerns about toxicity and poisoning if cassava is not thoroughly cooked before consumption.
Cassava nutrition and calories
100 grams of raw cassava has the following nutrients:
| Nutrient | Measure |
| Calories | 159 |
| Saturated fat | 0.1 gm (0%) |
| Cholesterol | 0 mg (0%) |
| Sodium | 14 mg (0%) |
| Potassium | 271 mg (7%) |
| Total carbohydrates | 38 gm (12%) |
| Dietary fibre | 1.8 gm (7%) |
| Sugar | 1.7 gm |
| Vitamin C | 34% |
| Calcium | 1% |
| Iron | 1% |
| Vitamin D | 0% |
| Vitamin B6 | 5% |
| Cobalamin | 0% |
| Magnesium | 5% |
Health benefits of cassava
Cassava is a high-energy food and a major source of carbohydrates in regions where it's the staple. But carbs are not the only nutrients in cassava. In its raw form, it is 60% water, 1% protein and almost no fat.
It has a high amount of vitamin C and B vitamins, and minerals like potassium, selenium, calcium, magnesium and iron. However, it's very low in proteins and has to be consumed with a high protein food for a well-rounded meal.
Here are some of the potential health benefits of cassava:
- Can provide instant energy
- Rich in minerals
- Boosts immune system
- Speeds up wound healing
- Improves skin health and slows down ageing
- Good for heart health
- Reduces hypertension
- Improves gut health
- Prevents metabolic disorders
- May promote weight loss
- Rich in resistant starch
Provides instant energy: Being rich in starch, cassava is a carb-rich food that can provide instant energy. It's a good source of carbohydrates and a gluten-free option for wheat. It's also easy to digest, hence makes for an excellent replacement for grains rice and wheat.
High in vitamin C: A 100 gram serving of cassava can provide 24% of vitamin C, a nutrient important for boosting the immune system, speeding up wound healing and creating collagen that improves skin, joint and bone health.
Reduces blood pressure: Cassava contains decent amounts of potassium, a mineral that reduces sodium content. Excessive sodium in the blood causes water retention, which leads to high blood pressure. Consuming cassava may therefore be helpful for people with high blood pressure.
References:
1. Cock JH. Cassava: a basic energy source in the tropics. Science. 1982 Nov 19;218(4574):755-62. doi: 10.1126/science.7134971. PMID: 7134971.
2. Okezie BO, Kosikowski FV. Cassava as a food. Crit Rev Food Sci Nutr. 1982;17(3):259-75. doi: 10.1080/10408398209527349. PMID: 6756790.
3.Tsumbu, C. N., Deby-Dupont, G., Tits, M., Angenot, L., Franck, T., Serteyn, D., & Mouithys-Mickalad, A. (2011). Antioxidant and antiradical activities of Manihot esculenta Crantz (Euphorbiaceae) leaves and other selected tropical green vegetables investigated on lipoperoxidation and phorbol-12-myristate-13-acetate (PMA) activated monocytes. Nutrients, 3(9), 818–838. https://doi.org/10.3390/nu3090818
4. Nwose, Ezekiel Uba et al. “Ethnopharmacological values of cassava and its potential for diabetes and dyslipidemia management: Knowledge survey and critical review of report.” Journal of intercultural ethnopharmacology vol. 6,3 260-266. 9 Jun. 2017, doi:10.5455/jice.20170606094119
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