Jakarta, CNN Indonesia –
Source carbohydrate not only about rice. There is also cassava which can be used as an alternative. You can get various benefits from consuming cassava.
This one food ingredient is often labeled as ‘rustic’ food because it is commonly used by rural communities as staple food and snacks. Cassava or Manihot esculenta similar to a sweet potato, but comes with a tough stem.
In 100 grams of cassava (raw) there are 32 grams of carbohydrates and 141 calories. Quoting from Food Nutrition TableBesides carbohydrates, cassava also contains protein (1 gram), fat (0.2 grams), fiber (2.9 grams), various vitamins including vitamins C, B1, B2, B6, B11, as well as minerals such as sodium, potassium, calcium, iron, magnesium, copper and zinc.
Of this nutritional potential, there are several health benefits of simply eating cassava.
1. Strengthens the immune system
In a pandemic like now, the immune system is vital and needs to be maintained. Consumption of cassava can help maintain and strengthen the immune system thanks to its vitamin C content. In 100 grams of cassava, there are 32 milligrams of vitamin C.
“The link between vitamin C and improved immune health has been established. Cassava also contains significant amounts of ascorbic acid,” explains nutritionist Ilyse Schapiro, quoting from Well and Good.
2. Source of fiber and complex carbohydrates
Cassava provides your daily fiber and carbohydrate needs. 100 grams of cassava can provide 32 grams of carbohydrates and 2.9 grams of fiber. Carbohydrates and fiber are useful for maintaining a healthy digestive tract, reducing inflammation, and controlling blood sugar levels.
“Foods with starch often get a bad reputation. But carbohydrates are preferred and become a more efficient source of energy for the central nervous system and muscles,” said nutritionist Kelly Jones.
3. Protect the body from free radicals
The combination of vitamins C and A which are antioxidants can protect the body from the effects of free radicals, prevent heart disease, and prevent the appearance of signs of aging including wrinkles on the skin. Jones added that cassava also provides anti-inflammatory benefits due to its phenolic components.
“Cassava is included in many food sources of phenolic components in your diet which helps provide a variety of antioxidants that can work together to support health processes associated with inflammation, both short and long term,” he explained.
4. Healthy eyes
Vitamin A plays a role in eye health. Schapiro said, there are several types of cassava that are given additional nutrition (fortification) of provitamin A carotenoids to help the absorption of vitamin A.
“Many researchers say that consumption of cassava can increase intake of vitamin A and reduce risks associated with eye health,” he said.
5. Meet energy needs
Processed cassava will provide energy for activities throughout the day. In 100 grams of cassava, you can get 141 calories.
The calories of cassava are somewhat higher than other staple foods. In 100 grams of white rice, it can only meet 130 calories. Then corn provides only 86 calories. Even sweet potatoes only provide as much as 85.8 calories.
(the / asr)
– .
