Health Benefits of Including Cassava in Your Diet

Cassava: The Underrated Super Root Powering Nutrition and Wellness

When you think of root veggies, you probably think about potatoes and yams first. However, it is also time to think about cassava (or yuca). This starchy root has sustained lots of people for many years, helping to provide nutrition to people around the world. Nowadays, it is gaining more attention because of the versatility, energy value, and nutrition that it provides, as well as the positive energy it provides. 

1. Great Source of Vitamin C 

Most people do not think that cassava, being a starchy root, is a great source of vitamin C. However, it is rich in vitamins and minerals. Vitamin C helps to fortify the immune system and helps in collagen production, and also acts as an antioxidant that helps perform cellular repair. 

2. High Antioxidant Value 

Besides energizing, cassava also acts to protect the body. It is full of antioxidants and phenolic compounds that help in tissue repair and inflammation control. Including cassava and other antioxidant-rich foods in your meals will promote your health and help protect your body from inflammation.

A Source of Healthy Complex Carbohydrates   

Even though people think of cassava as a “starchy” food, it gives your body healthy complex carbohydrates, which, as a complex carb, are the body’s preferred source of energy. Complex carbs cassava gives you are slowly digested as well, helping you keep energy throughout the day without a major low. 

In addition to the healthy carbs, cassava also gives you fiber, vitamins, and minerals that will help nourish your brain and muscles, unlike refined carbs, which will lack the other healthy vitamins your brain needs. 

Promotes Digestive Health   

One of the other numerous health benefits of cassava is that it’s high in dietary fiber. Each cup of cassava has about 4 grams of fibers that promote healthy digestion and supports the gut. Having fiber in your diet also helps blood sugar and cholesterol levels, and of course, digestion. 

And as the saying goes in the nutrition world, a healthy gut means a stronger immune system! 

Supports Eye Health   

Certain types of cassava have provitamin A carotenoids, which help the body make vitamin A, a vital nutrient the body needs for healthy sight. Fortified cassava can help those without access to vitamin-rich vegetables and help reduce vitamin A deficiency. 

How to Cook and Enjoy Cassava   

There are countless ways to prepare cassava. It is very versatile and can be made just like potatoes, in savory and sweet recipes.

• Boiled Cassava: Boil peeled & cut cassava until soft. For a complete side meal, serve with sautéed onions or garlic.
• Cassava Fries: Season fried, cut cassava with cayenne, paprika, or chili.
• Mashed Cassava: Boiled cassava can be mashed with olive oil or coconut oil for a creamy, dairy-free treat.
• Cassava Flour Baking: Make cassava flour-based, gluten-free baked goods like waffles, pancakes, cookies, or flatbreads. It softens and lightens baked goods for a lovely texture and taste.
• Traditional Stews: It can be used in cassava-based beef stews or as a thickener in soups and stews.

The Takeaway

The high vitamin C content, cassava will prove valuable in your modern, health-oriented meal plans. For a root vegetable, cassava contains a high density of gluten-free carbs, making it a superfood. It offers fiber and antioxidants, and ensures your nutrition comes from unprocessed, simple ingredients.