Health benefits of corn include controlling diabetes, prevention of
heart ailments, lowering hypertension and prevention of neural-tube defects at
birth. Corn or maize is one of the most popular cereals in the world and forms
the staple food in many countries, including the United States and many
African countries.
The kernels of corn are what hold the majority of corn’s nutrients, and
are the most commonly consumed parts of the vegetable. The kernels can come in
multiple colors, depending on where the corn is grown and what species or
variety they happen to be. Another genetic variant, called sweetcorn, has more
sugar and less starch in the nutritive material.
Nutritional
Value of Corn
Corn not only provides the necessary calories for healthy, daily metabolism,
but is also a rich source of vitamins A, B, E and many minerals. Its high fiber
content ensures that it plays a significant role in the prevention of digestive
ailments like constipation and hemorrhoids as well as colorectal cancer. The
antioxidants present in corn also act as anti-carcinogenic agents and prevent
Alzheimer’s disease.
Health Benefits
of Corn
Corn provides many health benefits due to the presence of quality
nutrients within. Besides being a delicious addition to any meal, it is also
rich in phytochemicals, and it provides protection against a number of chronic
diseases. Some of the well-researched and widespread health benefits of
corn are listed below.
Rich source of calories: Corn is a rich source of
calories and is a staple among dietary habits in many populations. The
calorific content of corn is 342 calories per 100 grams, which is among
the highest for cereals. It is why corn is often turned to for quick weight
gain, and combined with the ease and flexibility of growing conditions for
corn, the high calorie content makes it vital for the survival of dozens of
agricultural-based nations.
Reduces risk of hemorrhoids and colorectal cancer: The fiber
content of one cup of corn amounts to 18.4% of the daily recommended amount.
This aids in alleviating digestive problems such as constipation and haemorrhoids,
as well as lowering the risk of colon cancer due to corn being a whole-grain.
Fiber has long been promoted as a way to reduce colon risk, but insufficient
and conflicting data exists for fiber’s relationship with preventing
cancer, although whole-grain consumption, on the whole, has been proven to
reduce that risk. Fiber helps to bulk up bowel movements, which stimulates
peristaltic motion and even stimulates the production of gastric juice and
bile. It can also add bulk to overly loose stools, which can slow reduce the
chances of Irritable Bowel Syndrome (IBS) and diarrhea.
Rich source of vitamins: Corn is rich in vitamin B
constituents, especially Thiamine and Niacin. Thiamine is essential for
maintaining nerve health and cognitive function. Niacin deficiency leads to
Pellagra; a disease characterized by diarrhoea, dementia and dermatitis that is
commonly observed in malnourished individuals. Corn is also a good source of
Pantothenic acid, which is an essential vitamin for carbohydrate, protein, and
lipid metabolism in the body. Deficiency of folic acid in pregnant women can
lead to the birth of underweight infants and may also result in neural tube
defects in new-borns. Corn provides a large percentage of the daily folate
requirement, while the kernels of corn are rich in vitamin E, a natural
antioxidant that is essential for growth and protection of the body from
illness and disease.
Provides necessary minerals: Corn contains abundant
minerals which positively benefit the bodies in a number of ways. Phosphorous,
along with magnesium, manganese, zinc, iron and copper are found in all
varieties of corn. It also contains trace minerals like selenium, which are
difficult to find in most normal diets. Phosphorous is essential for regulating
normal growth, bone health and optimal kidney functioning. Magnesium is
necessary for maintaining a normal heart rate and for increasing bone strength.
Antioxidant properties: According to studies carried
out at Cornell University, corn is a rich source of antioxidants
which fight cancer-causing free radicals. In fact, unlike many other foods,
cooking actually increases the amount of usable antioxidants in sweet corn.
Corn is a rich source of a phenolic compound called ferulic acid, an
anti-carcinogenic agent that has been shown to be effective in fighting the tumour’s
which lead to breast cancer as well as liver cancer. Anthocyanins, found in
purple corn, also act as scavengers and eliminators of cancer-causing free
radicals. Antioxidants have been shown to reduce many of the most dangerous
forms of cancer because of their ability to induce apoptosis in cancerous
cells, while leaving healthy cells unaffected. This is particularly relevant
when phytochemicals are the source of the antioxidants, which is another type
of chemical found in high volumes in corn.
Protecting Your Heart: According to researchers, corn
oil has been shown to have an anti-atherogenic effect on cholesterol levels,
thus reducing the risk of various cardiovascular diseases. Corn oil,
particularly, is the best way to increase heart health, and this is derived
from the fact that corn is close to an optimal fatty acid combination. This
allows omega-3 fatty acids to strip away the damaging “bad” cholesterol and
replace them at the binding sites. This will reduce the chances of arteries
becoming clogged, will reduce blood pressure, and decrease the change of heart
attack and stroke.
Prevents Anemia: Corn helps to prevent anemia caused by
deficiency of these vitamins. Corn also has asignificant level of iron, which
is one of the essential minerals needed to form new red blood cells; a
deficiency in iron is one of the main cause of anemia as well.
Lowers LDL Cholesterol: According to the Journal
of Nutritional Biochemistry, consumption of corn husk oil lowers plasma
LDL cholesterol by reducing cholesterol absorption in the body. As
mentioned earlier, this reduction of LDL cholesterol does not mean a reduction
in HDL cholesterol, which is considered “good cholesterol” and can have a
variety of beneficial effects on the body, including the reduction of heart
disease, prevention of atherosclerosis, and a general scavenger of free
radicals throughout the body.
Vitamin-A Content: Yellow corn is a rich source of
beta-carotene, which forms vitamin A in the body and is essential for the
maintenance of good vision and skin. Beta-carotene is a great source of
vitamin-A, because it is converted within the body, but only in the amounts
that the body requires. Vitamin-A can be toxic if too much is consumed, so
deriving vitamin-A through beta-carotene transformation is ideal. Vitamin-A
will also benefit the health of skin and mucus membranes, as well as boosting
the immune system.
The amount of beta-carotene in the body that is not converted into
vitamin-A acts as a very strong antioxidant, like all carotenoids, and can
combat terrible diseases like cancer and heart disease. That being said,
smokers need to be careful about their beta-carotene content, because smokers
with high beta-carotene levels are more likely to contract lung cancer, while
non-smokers with high beta-carotene content are less likely to contract lung
cancer.
Controls diabetes and hypertension: In recent decades, the world
has seemed to suffer from an epidemic of diabetes. Although the exact mechanism
for this cannot be pinpointed, it is generally assumed to relate to
nutrition. Eating more organic fruits and vegetables, like corn, has been
thought to be a return to an older style of diet, and it has been linked to
reduced signs of diabetes. Studies have shown that the consumption of
corn kernels assists in the management of non-insulin dependent diabetes
mellitus (NIDDM) and is effective against hypertension due to the presence
of phenolic phytochemicals in whole corn. Phytochemicals can regulate the
absorption and release of insulin in the body, which can reduce the chance
of spikes and drops for diabetic patients and help them maintain a more normal
lifestyle.
Cosmetic benefits: Corn starch is used
in the manufacturing of many cosmetic products and may also be applied topically
to soothe skin rashes and irritation. Corn products can be used to replace
carcinogenic petroleum products which are major components of many cosmetic
preparations. Many of the traditional skin creams contain petroleum jelly as a
base material, which can often block pores and make skin conditions even worse.
How to select
and store Corn
Corn is easily available across markets all over the world. Its always
good to consume fresh corn however frozen corn can also be used. While buying
fresh corn make sure the husks are not dried out. Also consume fresh corns
within few days to ensure good taste. For storing fresh corns you may keep the
husk and store in air tight containers in refrigerator.
Quick ideas to
serve
Steamed corn: Clean the fresh corns and cook them in a container filled with water.
Add butter, lime, salt to the cooked corn for additional flavour.
Soups and salads: Add cooked corn kernels to salads and soups for
additional flavor. Mix chopped onion, tomato, lettuce, cooked corn kernels in a
bowl. Season with salt, pepper, lime juice and olive oil.
A Few Words of Warning: Corn does contain large amounts of
fatty acid, so for people who are already at high risk for heart disease,
excess corn or corn oil can dangerously exacerbate those conditions and risks.
Also, corn is frequently turned into high fructose corn syrup, which is
extracted from corn to use as a cheap sweetener. It is worse than table
sugar and is a cause of obesity, as well as having a negative impact on your
blood sugar levels. It is found in many artificially sweetened foods and
syrups, so avoid these if you want to only get the positive benefits of corn.
Corn is a rich source of many essential nutrients and fiber. A meal rich
in corn can go a long way in protecting against many diseases and ailments. So
start shucking!
Maize Nutritional Information – Vitamins
| Vitamin | Amount per 100 grams |
| Vitamin A | 310 IU |
| Vitamin B1 (thiamine) | 0.254 mg |
| Vitamin B2 (riboflavin) | 0.085 mg |
| Vitamin B6 | 0.071 mg |
| Vitamin C | 7.3 mg |
| Vitamin E | 0.11 mg |
| Vitamin K | 0.5 mcg |
| Vitamin E | 0.11 mg |
| Niacin | 1.9 mg |
| Folate | 54 mcg |
| Pantothenic Acid | 1.036 mg |
Maize Nutritional Value – Minerals
| Mineral | Amount per 100 grams |
| Potassium | 250 mg |
| Phosphorus | 90 mg |
| Magnesium | 37 mg |
| Calcium | 4 mg |
| Zinc | 0.72 mg |
| Iron | 0.52 mg |
| Selenium | 0.2 mg |
Apart from the above said minerals, traces of manganese and copper are also found in maize.
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