04/02/2026
Cassava leaves are a nutritional powerhouse when prepared properly. In many African homes they’re already a staple, and for good reason.
Health benefits of cassava leaves
1. Rich source of protein
Compared to many leafy vegetables, cassava leaves are surprisingly high in plant protein. That makes them useful for:
Muscle repair and growth
Supporting children’s growth
Supplementing diets with little animal protein
2. Packed with vitamins
Cassava leaves contain:
Vitamin A (beta-carotene): supports good eyesight, immunity, and healthy skin
Vitamin C: boosts immunity and helps with wound healing
B-vitamins (especially folate): important for blood formation and brain function
3. Good for blood health
They contain iron, which helps prevent anemia and supports oxygen transport in the blood—especially helpful for women and growing children.
4. Supports immunity
The combination of vitamin C, vitamin A, and antioxidants helps the body fight infections and reduces inflammation.
5. Strengthens bones and teeth
Cassava leaves provide calcium, magnesium, and phosphorus, which are essential for strong bones and teeth and may help reduce the risk of osteoporosis over time.
6. Aids digestion
Their dietary fiber supports healthy digestion, helps prevent constipation, and promotes good gut health.
7. Helps control blood pressure
They contain potassium, which helps balance sodium in the body and supports healthy blood pressure and heart function.
8. Antioxidant benefits
Cassava leaves have natural antioxidants that help protect cells from damage and may lower the risk of chronic diseases.
⚠️ Very important safety note
Cassava leaves must be well-processed before eating. Raw or poorly cooked leaves contain natural toxins (cyanogenic compounds).
Safe preparation tips:
Wash thoroughly
Pound or finely chop
Boil well and discard the water (often boil twice)
Cook thoroughly before eating
This is why traditional methods (like long boiling for soups and stews) are so important.
People who should avoid or limit cassava leaves
1. Pregnant women (especially early pregnancy)
Poorly processed cassava leaves contain cyanogenic compounds that can be harmful to the developing baby. If eaten at all, they must be very well cooked and taken only occasionally.
2. Breastfeeding mothers
Toxins from inadequately cooked leaves can pass into breast milk. Best to limit intake and only eat properly prepared cassava leaves.
3. Children (especially under 5 years)
Young children are more sensitive to toxins. They should not eat cassava leaves unless they are thoroughly processed and given in small amounts.
4. People with thyroid problems
Cassava leaves contain substances that can interfere with iodine use in the body, which may worsen:
Goiter
Hypothyroidism
If you have thyroid disease, it’s safer to avoid or eat them rarely.
5. People with kidney problems
Cassava leaves are relatively high in potassium. People with kidney disease who cannot regulate potassium should avoid them unless advised by a doctor.
6. People with anemia (from iron deficiency)
Even though cassava leaves contain iron, they also have anti-nutrients (like phytates) that reduce iron absorption. Relying on them alone may worsen iron-deficiency anemia.
7. People who eat them raw or undercooked
This is critical: raw, lightly cooked, or fermented-but-not-boiled cassava leaves are dangerous and should be completely avoided by everybody.
