All About Cassavas

What is a Cassava?

Cassava also scientifically known as Manihot esculenta is a common root vegetable also referred to as manioc or yuca in Latin American countries. Cassavas are a highly nutritious starchy root originating in South America and a fan favourite in many tropical and subtropical regions across the globe. Although Cassacas are often referred to as yuca in Latin American countries and in the US, it is not related to yucca, a shrub in the familyof Asparagaceae.

Due to its high food content and nutrition potential, Cassava become a staple food of the native populations of Latin America, southern Mesoamerica, and the Caribbean by the time the first Europeans made contact with the new world in 1492. Did you know that Cassava was a staple food of pre-Columbian population in the Americas and is often portrayed in indigenous art including The Moche people’s frequent depiction of yuca in their ceramics and pottery.

Is Cassava a sustainable crop? 

Cassava is to African peasant farmers as rice is to Asian farmers, or wheat and potatoes are to European farmers. Because cassava (also called manioc or yucca, with various spellings) is drought‐tolerant and its mature roots can maintain their nutritional value for a long time without water, cassava may represent the future of food security in some developing countries.

As such, given Cassavas are one of the most drought-tolerant crops, it can be successfully grown on marginal soils, and gives reasonable yields where many other crops do not grow well.

Cassava is known for being a productive crop when agricultural yield is taken into consideration.  considering food calories produced per unit land area per day (250,000 cal/hectare/day, as compared with 156,000 for rice, 110,000 for wheat and 200,000 for maize).

Is it nutritious?

Cassavas are particularly known for their high starch, carbohydrate content, which in simpler terms refers to their energy content. The carbohydrate content in this delicious tuber is so high that it ranks third, after rice and corn. In other words, Cassavas are nutritionally dense and pack a serious punch!

Does it have positive health benefits?

The health benefits of cassava are numerous in that it is rich in calories, carbohydrates and iron. As such, Cassavas act as a good source of energy. Thus, the incorporation of cassava into a balanced and varied diet plan has proven to have many positive effects on health. 

Interestingly, cassava root shares similarities with other tuber vegetables, such as sweet potatoes, yams, and jicama. Nutritionally dense in profile, Cassava roots contain naturally occurring high amounts of calcium, phosphorus and vitamin C (USDA, 2018).This tuber is also a key source of various minerals like zinc, magnesium, copper, iron, and manganese for many local populations in the tropics. In addition, it has adequate amounts of potassium, which is an important component of cell and body fluids that help regulate heart rate and blood pressure.

Other health benefits cassava are linked to:

Aids digestion (and help with weight loss)

Due to its high fibre count, cassavas help perform a vital role in the body’s digestion. very beneficial for the body and its function. High in fibre foods keep you feeling full longer, which in turn can prevent random snacking habits and help prevent weight gain. Furthermore, Cassavas are known for containing insoluble fiber, which has been shown to improve the function of the digestive system by absorbing all the poisons stored in intestines, and also by reducing inflammation in your digestive tract.Moreover, Cassava is considered to be a resistant starch, which can help feed beneficial gut bacteria (Canadian Society of Intestinal Research, 2013). Resistant starches are similar to insoluble fiber and pass through the digestive system more smoothly and easily, not breaking down to sugar until reaching the colon (Herbal Alchemy).

Reduced frequency of migraines

The presence of vitamin B2 and riboflavin in tubers is useful in curing headaches and migraines, as evidenced and documented in natural healing techniques. Eating cassava can help reduce consistant and frequent migraine episodes. According to Bandingin, one is advised to take 60 grams of roots or cassava leaves and soak them in water for 2 hours. The juice produced is thought to reduce the severity of the migraine and keep it at bay.