Health Benefits of Cassava Flakes (Garri or Eba)

There are numerous health benefits supplied by cassava flakes (Garri or Eba). Beyond giving energy to the body, there are some other important nutrients it contains that surprisingly adds benefits to health and lifestyle which many people may never have come across. This article seeks to point out some of them.

Cassava flakes, also known as Garri or Eba, is one of the most popular foods consumed in almost every part of Nigeria and African subregion. It can be consumed soaked in cold water with milk, groundnut, biscuits or other additions based on preference. Garri can also be prepared with boiled water to be eaten with any preferred type of soup, in which case it is known as Eba.

This staple food is obtained from the processing of cassava, which is one of the main source of carbohydrate. Cassava itself is widely grown in Nigeria and has a lot of derivatives which serve a large purpose in both individual food processing and commercial use.

Apart from Garri or Eba, there are also other products that can be processed from cassava which include Fufu (Akpu or Santana), Bobozee(commonly known as Abacha) and chips for snacks.

Nutritional Content of Cassava Flakes (Garri or Eba)

Garri has many amazing nutritional content. These nutrients account for the various health benefits you get when you consume this delicacy.

The minerals and vitamins contained in garri include:

Health Benefits of Cassava Flakes (Garri or Eba) You Didn’t Know

Now let’s take a look at some of the amazing health benefits of cassava flakes (Garri or Eba) you probably didn’t know:

Aids in Digestion

Garri is rich in fibre content which makes it a super player in maintaining your digestive health.

Some people prefer drinking Garri soaked in cold water with milk to make it creamy. The same high fiber content in it makes one feel full, helps in quick digestion, sustains one from hunger for quite some time, and also eliminate the chances of constipation.

Improves Immune System

The mineral and vitamin content in cassava flakes (Garri or Eba) might be low, but still able to supply some benefits to your health.

The minerals it contains, such as copper and magnesium, help in keeping the immune system healthy. These minerals also play a vital role and contribute to the maintenance of healthy bones and nerves.

Good for Eyesight

It is true that consumption of improperly processed Garri over a long period of time can damage eyesight due to cyanide exposure. But Garri is rich in vitamin A and bakarotennya which plays a role in improving the health of your eyes and prevent future blindness or poor eyesight.

Energizes the Body

It has been noted from research that garri has 360 calories of which 99% is carbohydrate. It is actually the number of calories in food that measures the unit of energy contained in that food.

Soaked garri provides a certain amount of energy which human body needs to maintain daily health requirements.

Good For Pregnancy

Studies have shown that one cup of garri contains up to 15% of folate that the body requires in a day as well as 47% of the body’s calcium requirement.

Folate has an integral role to play in pregnant women in the aspect of fetal development and helps reduce the risk of age related macular degeneration which may cause the loss of sight.

Quick Steps For Preparation of Eba from Garri.

The easiest way to enjoy Garri is by soaking it in cold water with milk, sugar and anything other thing you feel like adding to it.

But if you prefer to enjoy Garri in the form of Eba, here are some simple steps to follow:

  • Step 1: Boil water and pour into a bowl.
  • Step 2: Sprinkle the garri into the boiled water and continue until the Eba thickens. You can add more garri if it is too soft or add water if it is too hard.
  • Step 3: stir the eba very well using a wooden turner to a achieve a fine consistency.
  • Step 4: Food is ready! You can serve your Eba now with any soup of your choice.


Cassava, from which Garri is processed from, is a very important food crop in Nigeria as it serves various food purposes. It has nutritional value which are great for the body and the general health.

Garri offers many health benefits such as helping in food digestion, improving the immune system and many more. The major advantage of eating garri is that it loads the body with lots of fibre and starch, in addition to its protein and vitamin contents.

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