Cassava-Based Foods: Unveiling the Real Nutrition and Health Benefits Behind Africa’s Staple Crop
Cassava, also known as Manihot esculenta Crantz, is a staple crop in many tropical and subtropical countries, especially in Africa, Asia, and Latin America. It is considered a major dietary staple in several countries, including the Democratic Republic of Congo, Ghana, Brazil, Indonesia and Nigeria —the world’s largest producer, with an annual output of over 60 million tonnes.
This drought-tolerant crop plays a vital role in ensuring food security for millions globally. Research shows that it is the third most important source of dietary calories in the tropics and is the staple food of more than 800 million people globally.
Cassava is a highly versatile root crop packed with carbohydrates and enjoyed in countless ways across the world. From garri and tapioca to cassava flour and chips, this versatile root vegetable can be a delicious and nutritious part of your culinary repertoire. Beyond its ability to take on different flavors and textures, cassava offers a range of nutritional and health benefits that make it a great addition to a balanced diet. In this blog post, we’ll take a closer look at some of the nutritional values and health benefits of Cassava.
Cassava’s Significant Nutritional Compositions
Cassava-based foods serve primarily as a rich source of energy due to their high carbohydrate content. They also provide significant amounts of dietary fiber, vitamin C, and essential minerals such as potassium and magnesium.
Cassava is a calorie-rich staple, with most nutrients concentrated in the roots and leaves. Studies show that cassava roots are composed predominantly of carbohydrates, containing approximately 1–3% crude protein. The leaves have high protein, ranging from 16.6% to 39.9%, and are also rich in essential minerals, vitamins and carotenes.
The following nutrients are found in 100 grams of cooked cassava root:
- Calories: ~191 kcal
- Carbohydrates: ~40 g
- Protein: ~1.5 g
- Fat: ~3 g
- Fiber: ~2 g
- Vitamin C: ~18.2 mg (20% of the Daily Value (DV))
- Copper: 12% of the DV
- Thiamine (Vitamin B1): 7% of the DV
- Folate: 6% of the DV
- Vitamin B6: 6% of the DV
- Potassium: 6% of the DV
- Magnesium: 5% of the DV
- Niacin (Vitamin B3): 5% of the DV
The following nutrients are found in 100 grams of boiled cassava leaves:
- Calories: ~91 kcal
- Carbohydrates: ~7–18 g
- Protein: ~3–10 g (can reach up to 30% on a dry weight basis)
- Fat: ~0.6–1.2 g
- Fiber: ~1–10 g (varies with maturity and cooking)
- Vitamin C: ~60–370 mg
- Copper: ~0.10 mg (≈ 11% DV)
- Thiamine (Vitamin B1): ~0.02–0.10 mg (≈ 2–9% DV)
- Folate: ≈ 6–10% DV
- Vitamin B6: ~0.1–0.2 mg
- Potassium: ~14–150 mg
- Magnesium: ~40–80 mg
- Niacin (Vitamin B3): ~1.7 mg
While cassava leaves are nutrient-rich and offer substantial amounts of protein, vitamins, and minerals, cassava roots are high in energy and perfect for supplying calories. Together, they complement each other, making cassava a truly valuable crop for both sustenance and nutrition.
Health Benefits of Cassava-Based Foods
Here are some of the main health benefits of cassava:
- Prevents Diabetes and Cardiovascular Diseases
Cassava is rich in dietary fiber, which helps reduce the absorption of fat and lowers Low-Density Lipoprotein (LDL) cholesterol levels, thereby reducing the risk of cardiovascular diseases like heart attack, stroke, and atherosclerosis. Additionally, its potassium and magnesium content supports blood pressure regulation through the excretion of excess sodium and relaxing blood vessels. The resistant starch in cassava further aids in maintaining balanced blood sugar levels, potentially lowering the risk of type 2 diabetes.
- Boosts immune system
Cassava contains vitamins A and C, as well as carotenoids— a powerful antioxidant that helps protect the body from harmful free radicals. Vitamin C helps in strengthening the immune system by reducing oxidative stress and supporting the proper function of immune cells. These nutrients strengthen immune cells, enhance the body’s defense against infections, and help protect against allergies, colds, and flu.
- Improves energy and mood
As a crop rich in carbohydrates, cassava offers a reliable and affordable source of energy that helps improve both energy levels and mood. The resistant starch in cassava also supports a healthy balance of good bacteria in the gut, which in turn stimulates the production of serotonin — the neurotransmitter and hormone responsible for mood regulation.
- Supports healthy digestion
Cassava contains a significant amount of resistant starch— a type of starch that bypasses digestion and acts like soluble fiber. The high fiber content and resistant starch help promote the growth of beneficial gut bacteria, improve intestinal flow, prevent constipation, and reduce the risk of digestive conditions like gastritis and ulcers.
- Improves skin, nail and hair health
Cassava contributes to healthy skin, hair, and nails through its rich vitamin C nutrient which helps to boost collagen production and absorption. By supporting collagen production and absorption, this essential nutrient enhances the elasticity and strength of skin and hair while helping to strengthen nails.
Cassava is more than just a staple food; it is a versatile, nutrient-rich crop that improves energy, digestion, heart health, and immunity.
However, cassava should be properly processed before consumption to eliminate the risk of toxicity due to naturally occurring forms of cyanide, ensuring it remains safe and nutritious. When prepared correctly, cassava and its derivative foods like fufu, garri, or cassava flour and chips, continue to play an essential role in nourishing communities and enriching diets across Africa and beyond.
In addition to its value as a staple food, cassava also serves as an important raw material for ethanol production. Ethanol is widely used in fuel blending, medicine, cosmetics, and hand sanitizers, leading to a steady increase in demand both locally and internationally. With its high starch content, cassava serves as an excellent source for ethanol manufacturing.
Moreover, cassava grows easily in most African regions without the need for special farming conditions, making it a dependable and profitable choice for farmers and investors alike.
