Yuca Root: 7 Reasons To Include In Your Diet
Yuca root, commonly known as cassava, is native to north, central and south america and a dietary staple in Americas and Caribbean. This gluten-free root vegetable is able to survive the winter months or dry months and regrown due to the nutrients stored in its tuberous stem, similar to potatoes and yams.
Yuca is an absolute nutritional powerhouse and should be a dietary staple for all athletes and active people (with the exception of those following a ketogenic diet). The following are seven great reasons to include yuca in your nutrition arsenal.
1) Solid Source of Potassium
Potassium is crucial for optimal cellular function, maintaining lean muscle mass and keeping your energy levels up. If you eat a diet high in processed foods, your sodium intake will be too high and restoring an optimal sodium to potassium ratio is crucial for overall health.
For active people and athletes, ensuring you get enough potassium in your diet is crucial for fighting off symptoms of weakness, muscular cramps, constipation and irritability.
Yuca provide almost 600mg of potassium per cup, so it makes a great pre- or post-workout option. If weight loss is your goal, keep your portions modest at around 1/3 to 1/2 cup.
2) Rich In B-Vitamins
Yuca is a good source of B-vitamins (except B12) like thiamin, riboflavin, vitamin B6, folate that are essential for converting proteins, carbs and fats into energy.
Regardless if you're trying to improve energy, lose weight, or perform your best at the office or in the gym, B-vitamins play an important role.
3) Anti-Aging Resveratrol
Yuca root contains a significant amount of resveratrol, a natural anti-inflammatory and anti-oxidant compound that protects your body from damage caused by free radicals (these are produced during exercise—like the exhaust that comes out of your car when you drive).
Resveratrol is also a natural aromatase inhibitor, preventing the aromatization or conversion of testosterone to estrogen. If you're overweight, have significant belly-fat or high blood sugars, this is crucial to preserve your body's own testosterone stores.
4) Loaded With Vitamin C
One cup of yuca root packs a 42mg punch of vitamin C, crucial for collagen formation to keep your joints healthy and immune system strong.
5) Brain Boosting Choline
Choline is key micronutrient for brain health, improving memory and cognition. It also plays key roles in supporting heart health, burning (oxidizing) fat for fuel,
Yuca provides a robust 24mg per half cup, and new research shows choline also plays a key role in building strength in the gym, another reason to dig into your yuca chips post-training.
6) Supports Innate Immunity
The innate immune system is your body's "first line of defense" against incoming bacteria, viruses, and foreign invaders. Nutrition can play a key role in supporting immunity.
Fat-soluble vitamins, like the vitamin A found in yuca, is crucial for increasing the production of your immune system's "foot soldiers" that fight off colds and flu.
7) High In Relaxing Magnesium
Magnesium is essential for the production of ATP - your body's energy currency - along with the adrenaline you need to get through long days and intense training sessions. It's also important for supporting your nervous system, along with over 300 different reactions in the body.
To Sum Up
Yuca root is a fantastic whole food carbohydrate source that provides a wealth of essential nutrients. The ideal amount of carbohydrate in your diet will vary depending on your bodyweight, activity level, health goals, and the like.
Nevertheless, yuca should be at the top of the list as a ‘go-to’ carb to increase food variety and your intake of key micronutrients for health and performance.
Dr. Marc Bubbs ND, MSc, CISSN CSCS
p.s. Try my favourite recipe is the Super-Duper Yuca Chips... delicious!
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