What are the vitamins and minerals of cassava?
Cassava, scientifically known as Manihot esculenta, is a starchy root vegetable native to South America and widely consumed in tropical regions. Cassava roots are a good source of several vitamins and minerals, including:
- Vitamin C: Cassava is an excellent source of vitamin C, an essential nutrient involved in boosting immunity, supporting skin health, and enhancing iron absorption.
- Vitamin B6: Cassava contains a significant amount of vitamin B6, also known as pyridoxine. This vitamin is essential for various bodily functions, including energy metabolism, nerve function, and red blood cell production.
- Manganese: Cassava is a rich source of manganese, a mineral that is involved in bone formation, wound healing, and antioxidant defense systems.
- Dietary fiber: Cassava is a good source of dietary fiber, which is important for maintaining a healthy digestive system, regulating blood sugar levels, and promoting satiety.
- Thiamin: Cassava provides a significant amount of thiamin, also known as vitamin B1. This vitamin plays a crucial role in energy production, metabolism, and nerve function.
- Potassium: Cassava contains potassium, an essential mineral that helps maintain fluid balance in the body, regulates blood pressure, and supports nerve function.
- Iron: Cassava is a source of iron, a mineral that is important for red blood cell formation, oxygen transport, and energy production.
- Magnesium: Cassava contains magnesium, a mineral that plays a role in muscle and nerve function, energy production, and bone health.
- Copper: Cassava provides copper, a mineral involved in red blood cell formation, immune system function, and antioxidant defenses.
- Folate: Cassava is a good source of folate, also known as vitamin B9. Folate is essential for DNA synthesis, red blood cell formation, and preventing neural tube defects during pregnancy.
It's important to note that while cassava can provide essential vitamins and minerals, it should be consumed in moderation as it is relatively low in protein and certain other essential nutrients. Additionally, cassava may contain harmful substances called cyanogenic glycosides, which can release toxic cyanide if not properly processed or cooked. Thorough cooking methods are necessary to remove or reduce the presence of these toxins.