CASSAVA TUBER HEALTH BENEFITS AND MINERALS

Posted in YAM HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Yam is a good source of energy; 100 g provides 118 calories. Its crunchy edible part chiefly composed of complex carbohydrates and soluble dietary fiber.

2.  Dietary fiber helps reduce constipation, decrease bad (LDL) cholesterol levels by binding to it in the intestines and lower colon cancer risk by preventing toxic compounds in the food from adhering to the colon mucosa. Additionally, being a good source of complex carbohydrates, it regulates steady rise in blood sugar levels, and, for the same reason, recommended as low glycemic index healthy food.

3.  The tuber is an excellent source of B-complex group of vitamins. It provides adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid and niacin. These vitamins mediate various metabolic functions in the body.

4.  Fresh root also contains good amounts of anti-oxidant vitamin; vitamin-C. Provides about 29% of recommended levels per 100 g. Vitamin C has some important roles in anti-aging, immune function, wound healing, and bone growth.

5.  Yam contains small amounts of vitamin-A, and beta-carotene levels. Carotenes convert to vitamin A in the body. Both these compounds are strong antioxidants. Vitamin A has many functions like maintaining healthy mucus membranes and skin, night vision, growth and protection from lung and oral cavity cancers.

6.  Further, the tuber is indeed one of the good sources of minerals such as copper, calcium, potassium, iron, manganese, and phosphorus. 100 g provides about 816 mg of Potassium. Potassium is an important component of cell and body fluids, which helps controlling heart rate and blood pressure by countering hypertensive effects of sodium. Copper is required in the production of red blood cells. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.

Minerals:

Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

108 Kcal

5%

Carbohydrates

27.88 g

21%

Protein

1.53 g

3%

Total Fat

0.17 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

4.1 g

11%

VITAMINS

Folates

23 µg

6%

Niacin

0.552 mg

3.5%

Pantothenic acid

0.314 mg

7%

Pyridoxine

0.293 mg

23%

Riboflavin

0.032 mg

2.5%

Thiamin

0.112 mg

9.5%

Vitamin C

17.1 mg

28.5%

Vitamin A

138 IU

5%

Vitamin E

0.35 mg

2%

Vitamin K

2.3 µg

2%

ELECTROLYTES

Sodium

9 mg

0.5%

Potassium

816 mg

17%

MINERALS

Calcium

17 mg

2%

Copper

0.178 mg

20%

Iron

0.54 mg

7%

Magnesium

21 mg

5%

Manganese

0.397 mg

17%

Phosphorus

55 mg

8%

Selenium

0.7 µg

0.5%

Zinc

0.24 mg

2%

PHYTO-NUTRIENTS

Carotene-Beta

83 µg

--

Crypto-xanthin

0 µg

--

Lutein-zeaxanthin

0 µg

--

CASSAVA TUBER

.