Cassava, a robust and important plant in the diet of many people, has a long and interesting history. Its origin takes us to other continents, apart from Africa where it is now a staple food in many countries.
Native to Amazonia: Cassava is believed to have originated in the Amazonian rainforest, an area with high rainfall and fertile soil in South America.
First peoples: Native Americans were growing and eating cassava for thousands of years before the arrival of Europeans where they used all parts of this plant, from roots to leaves, for food and medicine.
Globalization.
Europe: During the 16th century, when European sailors arrived in South America, they were attracted to cassava. They took its roots and brought it to Europe, and from there it spread to other parts of the world.
Africa: Cassava was imported into Africa by slave traders. These traders brought cassava as food for slaves transported to slave plantations.
Asia: It also reached Asia, where it was cultivated in tropical climates.
Why cassava was so popular?
Durability: Cassava is a very durable plant. You can grow in dry areas with poor soil.
Nutrition: Cassava is a good source of carbohydrates, vitamins, and minerals.
The cassava roots can be stored for a long time, thus becoming an important food in times of famine.
Versatile uses: Cassava can be eaten in many different ways, such as cooked, boiled, or fried and can also be used to make flour, alcohol, and even animal feed.
A detailed study conducted by the United States Department of Agriculture (USDA) in 2019, published in publication number 169985, clearly shows that cassava is an excellent source of essential nutrients for the human body, which include:
Carbohydrates: It is the main source of energy for the body.
Vitamin B: Helps in the proper functioning of the nervous system and converts food into energy.
Potassium: Helps control blood pressure and muscle health.
Vitamin C: It is an important antioxidant that protects cells from damage.
Many studies have shown that cassava has the ability to improve health in various ways as some examples given below.
1. It helps in weight management:
Despite being a great source of carbohydrates, cassava contains a lot of fiber that helps a person feel full for a long time, thus reducing the appetite and helping in weight management.
2. Heart health:
The potassium present in cassava helps reduce the effects of sodium on the body, thus reducing the risk of high blood pressure and heart disease.
3. To improve gut health:
The fiber in cassava helps in the proper functioning of the digestive system, prevents constipation and promotes good bacteria in the gut.
4. Immune system:
Vitamin C in cassava helps in strengthen ing of the immune system, thus protecting the body against diseases.
In other words, cassava is not only a delicious food, but also a gift of nature that provides us with essential nutrients for our overall health.
Cassava in the daily diet.
Cassava can be prepared in many different ways, including boiled, fried, or ground into flour. Cassava flour can be used to make bread, biscuits, and many other foods.
For those looking for a nutritious and healthy diet, cassava can be a great addition to their diet. It can be eaten as a substitute for potatoes or other grains.
Note: Although cassava has many health benefits, it is important to use it in moderation and consider a good diet in general as cassava can have side effects as described in Bristol Medico-Chirurgical Journal Volume 102 (ii) May 1987, from article number PMC5113521 of the National Center for Biotechnology Information of the United States.
The key side effects include.
Cassava toxicity.
Acute cassava toxicity: Rapid consumption of large amounts of raw or improperly processed cassava can lead to acute toxicity which include symptoms like vomiting, diarrhea, headache, and, in severe cases, neurological damage.
Chronic Cassava Toxicity: Long-term consumption of cassava products containing high levels of cyanogenic glycosides can cause chronic toxicity that is often associated with neurological disorders, such as goiter (an enlarged thyroid gland) and konzo (a neurological disease affecting the limbs).
Cassava contains goitrogens, substances that can interfere with iodine uptake by the thyroid gland which leads to goiter, an enlargement of the thyroid gland,
however, goiter is typically preventable by ensuring adequate iodine intake in the diet.
A neurological disease characterized by muscle weakness and paralysis, particularly in the hands and feet called Konzo which is primarily associated with chronic exposure to high levels of cyanogenic glycosides in cassava.
How to prevent these side effects.
Proper processing: Traditional methods of processing cassava, such as soaking, fermenting, or roasting, can significantly reduce the levels of cyanogenic glycosides.
Dietary diversification: Consuming a variety of foods, including those rich in iodine, can help prevent goiter.
Dont eat too much: Enjoy cassava as part of a balanced diet and avoid excessive consumption.
Final word.
Research is still ongoing on the benefits of cassava. However, the evidence obtained so far shows that cassava is a food rich in nutrients and beneficial for health. So, do not hesitate to add cassava to your daily diet.
