Do you know the benefits of cassava?

Cassava, cassava, manioc, maniva and aipim are some of the names by which this important tuber (root species) is known around Brazil. In the North and Northeast regions of Brazil, where it is known as macaxeira and maniva, cassava is one of the most important foods and can be the main dish in every meal of the day.

Despite its great cultural appeal in the regions cited, cassava is cultivated and marketed throughout the country and can be found easily in open fairs, supermarkets, natural products stores and other establishments.

The fame of cassava did not arise for nothing, since this type of root has proven to have several types of benefits and can compose various types of foods such as breads, cakes, purees, soups and others.

It can also be consumed baked, boiled and fried, for example. Continue reading this article to learn more about cassava, from its benefits and its properties to the main forms of consumption!

Understanding more about cassava

To start our article about cassava, we brought topics with some basic data of the tuber. They are: origin, characteristics, properties and ways of consumption of cassava. See!

What is manioc?

Cassava is a tuber, or tuberous root, as some scientists say. This natural product grows similarly to sweet potatoes, potatoes and carrots, for example, and can be planted in a variety of soil types.

As seen in sister plants, what we know as cassava is the root of the plant and the only part of the vegetable that is consumed.

The food is rich in starch and various types of nutrients and has even been considered by the UN (United Nations) as "The Food of the 21st Century" because of its versatility and nutritional potential.

Origin and characteristics of cassava

The first records on cassava date back many centuries and were made by peoples who inhabited pre-Columbian America, such as the Incas and indigenous peoples who lived throughout the Brazilian territory.

In fact, the words "mandioca", "macaxeira" and "maniva" come from the Tupi-Guarani language and derive from an old legend involving an indigenous girl called Mani. According to the legend, the girl would have been chosen by the god Tupã to be his consort and, when she died, she was buried in a hollow which, later, would have been the place where the first branches of manioc were discovered.

In his passage through Brazil, the explorer Pero Vaz de Caminha reported that the only food the indigenous people consumed was manioc, which, according to him, was a root with a grey or brown bark and had great abundance in the forest.

Also according to Vaz de Caminha, who was intrigued by the fact that the natives did not raise animals for their sustenance, the cassava was consumed in various ways by them, and this gave them enough energy and vitality.

Properties of the cassava

It is clear that a balanced diet is essential for the proper functioning of the body. However, one must admit that the benefits attributed to cassava and the reports of entire societies that used only the root as food already deliver the high nutritional power of this natural product. To stay in the know, learn about the nutritional properties of cassava:

- It has high energy value, as it has about 125 calories per 100 g;

- It contains large amounts of soluble and insoluble fiber;

- It is rich in minerals like potassium, magnesium, iron and calcium;

- It is also rich in vitamins like A and C;

- It has good amounts of protein;

- The considerable amount of complex carbohydrates present in cassava (about 39 g per 100 g), places the tuber as one of the best natural sources of this substance.

Ways to consume cassava

One of the main differentials of cassava is its versatility with regard to consumption. A curiosity about this is the fact that there are even alcoholic beverages that are based on the tuber.

The best recipes for these fermented preparations of cassava have, even, originated in indigenous cultures that first cultivated and consumed the natural product. See some types of dishes that can be made with manioc:

- Boiled, baked or fried cassava;

- Tapioca;

- Cassava chips (biscuits);

- Cassava soup;

- Cassava cake;

- Manioc flour;

- Tortilla and cassava pancake;

- Cassava noodles;

- Cassava bread.

Benefits of cassava

Now that you know what the famous cassava is, understand what are the 11 main benefits of the famous cassava!

Prevents cardiovascular diseases

Cassava has high levels of soluble and insoluble fiber in its composition. These substances help the liver and intestines to filter food better, reducing the accumulation of fat in the arteries that characterizes the bad cholesterol, responsible for several dangers to the heart.

On the other hand, cassava contains a wide range of essential minerals in its composition. Magnesium, for example, helps the kidneys to better filter the blood and "expel" excess sodium and other toxins that cause hypertension and can cause cardiovascular problems, such as stroke and heart attack.

Power Source

The cassava is one of the best known natural sources of complex carbohydrates. These substances, which are contained in the starch present in cassava, promote a metabolic effect capable of distributing energy to the entire body, including the mind.

For this reason, cassava is indicated for inclusion in the diet of professionals who need large amounts of energy for the performance of their work. In addition, the food is also indicated by personal trainers and other professionals who guide the practice of physical exercises.

Helps in the control of diabetes

Diabetes, or hyperglycemia, is a disorder that occurs when the body produces insufficient amounts of a hormone called insulin, which is responsible for helping the body metabolize sugar and not let it build up in the bloodstream.

In turn, cassava can help this body function by having high amounts of a starch composed of some types of complex carbohydrates. The slow absorption of these carbohydrates controls the body's metabolization of sugar, doing a job similar to that of insulin.

Helps in the health of the skin, hair and nails

The human skin, hair and nails have collagen in their composition, a natural substance that is responsible for stabilizing and giving resistance to these elements. Therefore, if the body is deficient in collagen, hair and nails will become brittle, and the skin will have an aged aspect, with wrinkles, spots and lack of elasticity.

Cassava has high amounts of vitamin C, which is one of the main natural stimulants of collagen production. With this, it is correct to say that regular consumption of cassava can promote the maintenance of skin, hair and nail health by increasing collagen levels.

Improves digestion

For good digestion, the intestinal flora needs to be balanced, with harmful bacteria far away and lactobacilli, the good bacteria, acting freely and in good quantity inside the intestines.

Thus, the starch present in cassava, which has slow absorption, promotes the rebalancing of unstable intestinal flora and the maintenance of digestive systems that already work well. This movement not only regulates trips to the bathroom, but prevents serious gastrointestinal diseases, such as ulcers and colon cancer.

Strengthens the immune system

The immune system of the human body is composed of a complex group of cells that attack any foreign agent in the body, such as viruses, bacteria and fungi. To produce these cells in sufficient quantity to guarantee protection, the body needs the stimulation of some substances, such as vitamins A and C.

Not only does the cassava have these and other vitamins that boost the production of leukocytes, macrophages and other defence cells, it also contains carotenoids and other antioxidant substances that help fight the so-called free radicals, agents that cause oxidative stress in the body's cells.

Helps in weight loss

One of the ways to prevent weight gain is through satiety, which can only be achieved by eating foods rich in slow-digesting fiber.

As previously mentioned, cassava has high amounts of a special starch rich in complex carbohydrates, which keeps digestion slower and the feeling of "being full" for longer. This reduces hunger and the desire to eat, also reducing the risk of eating fatty foods.

Prevents cancer

Cassava can indeed prevent some types of cancer. And not any type of cancer, but aggressive diseases that kill millions of people per year, such as breast cancer, stomach and colorectal (colon), for example.

It turns out that these cancers can appear because of the action of free radicals, which oxidize the cells of any body tissue, destroying them in the process. Thus, by containing high amounts of antioxidant substances, which kill free radicals, cassava can save a person from death.

Helps to improve mood

Serotonin, a substance better known as the happiness hormone, is one of the neurotransmitters responsible for causing a feeling of well-being which, in turn, causes good mood and tranquility in people.

But what few people know is that the intestine plays a key role in the production of serotonin. It turns out that the balance of intestinal flora, with the maintenance of a good amount of good bacteria, favors the production of the hormone.

As we know, the consumption of cassava helps in this balance, favoring the production of serotonin and improving the individual's mood.

Improves heart health

Cardiovascular diseases occur basically because of the oxidation of heart cells, obstructions in veins and arteries that carry blood to the organ and the exaggerated presence of toxic substances that cause pressure on the venous system.

Thus, cassava is placed as a beneficial food to the heart because it has antioxidants that destroy fat plaques and other elements that cause oxidative stress. Thus, also because it contains minerals that help the kidneys metabolize and eliminate toxins that cause changes in pressure and venous system, it is very important.

Fights arthritis

Arthritis is a disease characterized by the presence of inflammatory processes in various points of joints of the body, such as knees, shoulders and elbows. The disease is very common and usually affects older people.

To the happiness of cassava lovers, the tuber has high amounts of anti-inflammatory substances in its composition, which can end arthritis inflammation naturally. In addition, the indigenous food also contains antioxidants, which also help fight inflammation.

Simple recipe for cassava

It is practically impossible to know more about the origin of cassava, know its properties and benefits and not want to try a dish made from this fantastic food.

Thinking about it, we brought the recipe of a delicious and nutritious cassava cake. This cake goes well especially in breakfast and snacks during the day. See below!

Ingredients

Below, check out the main ingredients for the fection of cassava cake:

- 3 eggs;

- 500 g manioc;

- 3 tablespoons of powdered sweetener (can be brown or refined sugar);

- 1 cup whole bovine milk;

- 100 g of grated coconut;

- 1 tablespoon of butter or other product to grease the mold.

How to do

To begin, grease the mold chosen for the cake with butter and put the oven to preheat to 180 ° C. After that, cut into thin slices, peel and wash the cassava. Then put the cassava, eggs, sweetener and milk in a blender and beat well until a homogeneous mass is formed.

When the dough is ready, put it in a bowl, add the grated coconut and mix everything. After mixing, put everything in the mold and then put the mold in the oven. Wait for the cake to bake for 40 minutes and, after that period, test its softness. If it is ready, remove it from the oven, let it cool and serve.

Other information about cassava

To finish the article, learn some more important details about cassava. Find out what is tapioca, know some curiosities about it, see what can and what can not with respect to consumption of the root and learn how to grow a manioc tree in the backyard of your house!

What is tapioca?

The nationally known tapioca is a kind of pancake made from the starch extracted from cassava. The granulated substance is compacted until it is in the shape of a small pizza and has other ingredients added for consumption.

Tapioca is a typical food from the Northeast of Brazil and has been gaining more and more space, especially in the diet of vegan and vegetarian people and those who seek to maintain a healthy daily life and away from fatty foods.

Holder of all the properties and benefits of cassava, tapioca can be consumed every day at breakfast and snacks.

Curiosities about manioc

Besides an origin story based on an Indian legend worthy of a fiction movie, the cassava has other interesting curiosities around it. A good example is the fact that the root has at least 14 cataloged species.

However, many people believe that there is only one variety of tuber, because, over the centuries, tests were being made by farmers to get a type of cassava more "sweet", which is precisely the type most marketed today.

Cassava is also cultivated and consumed on a large scale in the African continent, where it is known as a kind of special food sent by the gods. The legend is based on the fact that cassava preparations are the only food option in several regions and poor countries of Africa.

Although it seems to be quite resistant and to easily "catch on" in poor soils and in any kind of weather, the cassava can spoil quickly if it is harvested, packed and transported in the wrong way.

Care and contraindications to the consumption of cassava

There are practically no contraindications related to cassava. However, moderate consumption of the root is recommended because of its high carbohydrate content, which can cause weight gain and other dysfunctions.

In addition, you should never consume raw yuca, as the root can contain high levels of hydrocyanic acid, called cyanide, a highly toxic substance that can cause shortness of breath, convulsions, muscle spasms and even death.

How to grow a cassava plant at home?

To grow cassava at home, first of all, you need to have a good space completely uncovered to plant a cassava branch, which is nothing more than a piece of the root.

The soil must not be compacted, but sandy and loose. The ideal period to start planting is during the rainy season, so that the higher incidence of water accelerates the rooting.

With the branch in hand and the soil prepared, dig a small pit 25 cm wide, 20 cm long and 10 cm deep. Then place the branch in the soil and fix it using the soil. The cassava plant needs to be watered periodically, whenever the soil absorbs water completely.

The soil must never be waterlogged and there must be direct sunlight on the plant. The maturity of the manioc stalk is between 10 and 20 months and is indicated by specific aspects of the leaves and the diameter of the manioc roots that are outside the soil.

Cassava has several benefits!

As it became clear throughout the explanations contained in the article, the cassava is a true superfood that sustains entire populations of human beings for millennia. Consuming the product in the correct way is a guarantee of nutrition and physical and mental well-being.

However, if not prepared correctly, cassava can be toxic. Therefore, care and respect for the correct preparation steps of any food that has cassava as one of its ingredients, or just the cassava, is recommended.

After reading this article, you are now aware of all the benefits and qualities contained in the consumption of cassava. Now, you can add this superfood to your routine!