Table of ContentsView AllTable of ContentsBenefitsPreparation and SafetyRisks
Table of ContentsView All
View All
Table of Contents
Benefits
Preparation and Safety
Risks
Cassava (Manihot esculenta) is a tuberous root vegetable. It is also known as manioc, yuca, or mandioca and is native to South America. The root vegetable tastes similar to other starchy vegetables, such as yams and sweet potatoes, and is described as earthy, nutty, and either slightly bitter or sweet, depending on the type.
Eating this vegetable provides many health benefits because of the vitamins and minerals it contains. One of the most notable isresistant starch, which aids in digestion and gut and metabolic health.This article discusses the health benefits of cassava, how to eat it, and the risks associated with consuming the vegetable raw.
Julio Ricco / Getty Images.
What Are the Nutritional Benefits of Cassava?
Cassava contains high levels of vitamins and nutrients that provide various health benefits.
While the root vegetable is similar to various types of potatoes, it is not the same. The differences stem from its plant compounds, nutrients, and calorie content.
Because of its high nutritional content, cassava can benefit your health in the following ways:
Digestion
Prebiotics are used as a food source for the collection of microorganisms that live in the gut, known as themicrobiome. Because they feed good bacteria, prebiotics are vital in maintaining balance within gut organisms and promoting overall health.
Metabolic Health
Resistant starches can also help maintain or improve metabolic health, which is how the body uses food as an energy source. People with optimal metabolic health have appropriate levels of sugar, cholesterol, and triglycerides in the body and a healthy weight.
Research has shown that, when consumed regularly, cassava can help to improve these metabolic parameters and may aid in reducing the risk of developing metabolic disorders such astype 2 diabetesandobesity.
Regarding type 2 diabetes, resistant starch can increase the body’s insulin sensitivity, allowing for better blood sugar management. Cassava may also reduce the risk of obesity, but more research is needed.
Immune Health
Since cassava contains high levels ofvitamin C, consuming it regularly can improve the functioning of the immune system. Vitamin C stimulates the movement of specific immune cells, known asneutrophils, to the area in the body that contains a harmful pathogen.
Vitamin C has other immune benefits, including:
The immune system is better equipped to fight infection and illness when the body has enough vitamin C.
Bone, Skin, Muscle, and Joint Health
Your bones, skin, muscles, and joints require the proteincollagento keep them healthy. As people age, collagen production decreases, leading to bone loss, joint pain, wrinkles and dry skin, and loss of muscle mass. However, eating foods with the proper nutrients can help restore some collagen and inhibit the effects of aging.
Inflammation
Free radicals are unstable molecules that can cause damage if too many roam freely within the body. Antioxidants help to stabilize the molecules, essentially neutralizing their ability to cause harm.
Brain Health
The human brain requires several nutrients to function correctly. One such mineral,copper, is vital for brain health because it plays a role inneurotransmission. Neurotransmission is the communication pathway between brain cells (neurons).
Copper also aids in the activation of neuropeptides, which are chemical messengers.Cassava contains a decent level of copper, thus, can help improve brain health and neuropathways.
Other Health Benefits of CopperWhile copper can help with brain health, it also aids in:Iron absorptionThe production of energyProduction and maintenance of connective tissues and blood vesselsThe function of the immune and nervous systems
Other Health Benefits of Copper
While copper can help with brain health, it also aids in:Iron absorptionThe production of energyProduction and maintenance of connective tissues and blood vesselsThe function of the immune and nervous systems
While copper can help with brain health, it also aids in:
Forms of Cassava and Preparation Methods
There are many types of cassava, but they can be broken up into two categories: sweet and bitter. Choosing which one fits into your diet depends on your personal flavor preferences. Regardless of the type, there are specific ways that the vegetable needs to be prepared.
The Wetting Method
The first method is referred to as the wetting method and consists of the following steps:
Other Safe Preparation Techniques
Risks of Raw or Ill-Prepared Cassava
The reason why the cooking methods are so intricate is that cassava contains cyanogenic glycosides. These compounds release cyanide when consumed, which can lead to cyanide poisoning and the accompanying adverse health effects such as:
When consuming cassava, it’s crucial to prepare it properly.
How Much Cassava Would You Have to Eat to Get Sick?If prepared correctly, cassava is safe to eat. However, consuming only two cassava roots can lead to cyanide poisoning if eaten raw or when not being prepared properly. People with poor diets are more likely to feel these effects.
How Much Cassava Would You Have to Eat to Get Sick?
If prepared correctly, cassava is safe to eat. However, consuming only two cassava roots can lead to cyanide poisoning if eaten raw or when not being prepared properly. People with poor diets are more likely to feel these effects.
Summary
Cassava is a highly nutritious tuber root vegetable that can be deadly if not prepared correctly. Because of that, eating cassava requires a certain level of skill when it comes to preparation. If you incorporate it into your diet, cassava can aid in various aspects of health, including brain, immune, and metabolic health; digestion and gut balance; and the health of bones, skin, muscles, and joints.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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