Discover the 16 shocking Health Benefits Of Corn.
The corn, also known as corn or Bhutta / Makkai / Challi Hindu, Mokka Jonnalu Telugu, Tamil Makkacholam, ‘Makai’ in Marathi and Punjabi, and ‘Butta’ in Bengal.
Corn is a large grain plant that is said to have originated in Mexico and Central America. Although it looks like a vegetable, it is a food grain.
The leafy stem of the plant produces spikes, which contain the grains known as kernels.
For every grain on the cob, there is a silk thread.
White and yellow kernels are the most popular, but today corn is also available in red, brown, blue, and purple.
The white and yellow hybrids are known as butter and sugar corn that contain both types of kernels.
This cereal is known for its pleasant taste and versatility.
Young or baby corn is available in cans or jars in supermarkets and is used in Asian cuisine.
This grain is generally available in summer and can be cooked in several ways.
Sweet corn can be used to garnish fresh rice or cooked with onion and chili peppers for a snack. It can even be eaten straight from the cobs.
In India, vendors are often seen selling corn, which is known as ‘button.
The best part is that corn is not only delicious, but it is also rich in vitamins, minerals, and fiber, offering several health benefits.
16 impressive health benefits of consuming corn
A.- Benefits of corn for health
In addition to its delicious sweet taste, corn is rich in fiber, low in fat, and a great source of essential nutrients that offer several health benefits detailed below.
1.- Good for digestion
• Corn has a large amount of dietary fiber that is made up of both soluble and insoluble fiber.
Soluble fiber helps block the absorption of cholesterol by turning into a jelly-like consistency.
• While insoluble fiber prevents constipation and intestinal problems by promoting loose and bulky stools that can easily move through the intestine, reducing the chances of diarrhea and irritable bowel syndrome.
• Therefore, it helps prevent digestive problems like constipation and hemorrhoids, as well as colon cancer.
Although corn contains both types of fiber, it has a higher content of insoluble fiber.
2.- Prevents anemia
• Anemia is caused by a deficiency of vitamin B12 and folic acid.
Corn contains a significant amount of these in addition to iron, which is one of the essential minerals necessary to form new red blood cells. Iron deficiency can also cause anemia.
3.- Greater energy
• Corn is considered a starchy vegetable, as it contains a large number of carbohydrates that provide energy in the short and long term.
They also ensure the proper functioning of the brain and nervous system.
• One cup of corn provides about 29 grams of carbohydrates.
This is particularly beneficial for athletes as they require more carbohydrates to optimize exercise performance.
• Additionally, corn is a complex carbohydrate so it is digested at a slow rate, providing you with balanced energy levels that are free of peaks and valleys.
It is advisable to eat corn a couple of hours before exercising to obtain lasting energy.
4.- Lowers LDL cholesterol
• Cholesterol is produced by the liver and there are generally two types of cholesterol, HDL or good cholesterol and LDL or bad cholesterol.
• Bad cholesterol increases due to the intake of fatty foods, which weakens the heart and causes cardiovascular disease.
• Sweet corn is rich in vitamin C, carotenoids, and bioflavonoids that keep the heart healthy by controlling cholesterol levels and increasing blood flow.
• Corn oil has an antiatherogenic effect on cholesterol levels, as it reduces cholesterol levels by reducing the absorption of cholesterol by the body, preventing atherosclerosis, and sequestering free radicals throughout the body.
5.- Facilitates weight gain
• Corn is a great option for underweight people, known as ‘hard winners’.
They need to increase their caloric intake to put a few pounds on their frames.
• Corn is rich in calories and rich carbohydrates which helps to increase your body. Therefore, it can be a healthy addition to your meals if you are underweight.
One cup of corn kernels provides up to 130 calories.
6.- Prevents diabetes and hypertension
• Organic fruits and vegetables like corn are effective in reducing the signs of diabetes.
• Regular consumption of corn kernels helps control non-insulin-dependent diabetes mellitus (NIDDM) and protects against hypertension due to the presence of phenolic phytochemicals in whole corn.
• Phytochemicals regulate the absorption and release of insulin in the body, which reduces the chances of spikes and falls for diabetic patients and allows them to maintain a normal lifestyle.
• Also, corn is a good source of pantothenic acid.
This B vitamin helps in the metabolism of carbohydrates, proteins, and lipids.
Therefore, it prevents stress by supporting the functioning of the adrenal glands.
7.- Stronger connective tissue
• Connective tissue is made up of bones, ligaments, tendons, muscles, and cartilage. Corn contains the trace mineral manganese that strengthens connective tissue.
• In addition to these, manganese keeps blood sugar levels stable and breaks down carbohydrates and fat to provide energy.
• One cup of corn provides about 12 percent of the recommended daily value for manganese.
Corn also contains a large proportion of minerals such as magnesium, iron, copper, and phosphorus that are necessary for healthy bones.
• These nutrients prevent your bones from cracking as you age.
8.- Improves vision
• The yellow kernels of corn contain substances called carotenoids that reduce the risk of macular degeneration, that is, deterioration of vision in the center of the line of vision.
Beta-carotene helps make vitamin A, which supports the better vision.
9.- Anti-cancer properties
• Research has shown that the antioxidants found in corn can fight and scavenge cancer-causing free radicals.
Also, this grain is a good source of the phenolic compound, ferulic acid, which is effective in fighting tumors in the chest and liver.
10.- Beneficial during pregnancy
• Being a rich source of folic acid, corn is particularly beneficial for pregnant women.
Folic acid deficiency in pregnant women can cause low birth weight babies and also cause neural tube defects at birth.
• Therefore, pregnant women should include corn in their diet, as it benefits the health of both the child and the pregnant mother.
However, in case of high blood pressure or swelling of the hands or feet, it is advisable to consult the doctor first.
11.- Beneficial for the heart
• Corn oil is said to have an antiatherogenic effect on cholesterol levels, thus protecting against cardiovascular disease.
• Corn oil is particularly beneficial for heart health, as it has an optimal combination of fatty acids, allowing omega-3 fatty acids to remove harmful bad cholesterol and replace them at binding sites.
• As a result, it prevents clogged arteries, lowers blood pressure, and reduces the risk of heart attack and stroke.
12.- Prevents Alzheimer’s disease
• Corn is a good source of thymine, which is an integral participant in enzymatic reactions critical to energy production, as well as brain / cognitive function.
• It is also needed for the synthesis of acetylcholine, a neurotransmitter essential for memory and whose deficiency can cause an age-related decline in mental function (senility) and Alzheimer’s disease.
B.- Benefits of corn for the skin
Corn is a good source of several vitamins including vitamin C, thiamine, and niacin, as well as minerals and antioxidants that play an important role in skincare. Below are the benefits of corn for the skin.
13.- Maintenance of healthy skin
• Yellow corn is a rich source of beta-carotene that forms vitamin A that is vital for the maintenance of healthy skin.
• Vitamin C and lycopene are potential antioxidants that prevent free radicals generated by UV light from damaging the skin and increase collagen production that helps keep skin smooth.
• Besides being eaten, corn can also be applied topically as corn oil, which is a rich source of linoleic acid.
14.- Prevents skin problems
• Corn starch is used as an ingredient in many cosmetic products and can even be applied topically to soothe skin rashes and irritation.
• Carcinogenic petroleum products can be substituted for corn products in cosmetic preparations, as skin creams use petroleum jelly as a base material that can block pores and worsen skin conditions.
C.- Benefits of corn for hair
Regular consumption of a cup of corn strengthens hair follicles, as it contains powerful antioxidants, such as vitamin C and lycopene, which help in the production of collagen and keep hair smooth.
Corn oil is particularly beneficial for adding shine to your hair and many other hair care benefits detailed below.
15.- Combat hair loss and dryness
• Corn oil offers a great combination of fatty acids and nutrients such as vitamin E.
Therefore, the topical application of this oil helps to keep the hair follicles hydrated, well-nourished and prevents premature aging.
• Antioxidants prevent cell damage by trapping free radicals. Therefore, it is effective in combating dryness and hair loss due to the action of free radicals. It also contains vitamin K which helps calcium absorption and prevents hair loss.
16.- Maintenance of healthy hair
• Hot oil treatment with corn oil can give you silky smooth hair.
It has the right balance of omega-3 and omega-6 fatty acids that controls inflammation and prevents the scalp from becoming dry and flaky.
• These fatty acids are important components of the cellular structure that facilitate the transport of fat and a deficiency of any of these can cause brittle hair or hair loss.
To do this, heat the corn oil for half a minute and massage your scalp with your fingertips.
• Leave it on for 15 minutes and then a shampoo for smooth, lustrous hair.
Nutritional value of corn
Corn does not contain large amounts of vitamins and minerals, but it does contain a lot of water and is rich in dietary fiber.
It has a moderate glycemic index that allows the body to break it down more slowly than other high-glycemic foods such as white bread.
It is a great source of vitamin B1, vitamin B5, vitamin C, and folate. Its nutritional profile is explained below.
Amount Per 100 Grams 1 Cup (166 G) 100 Grams
• Total Fat 4.7 G 7%
• Saturated fat 0.7 g 3%
• Polyunsaturated fat 2.2 g
• Monounsaturated fat 1.3 g
• Cholesterol 0mg 0%
• Sodium 35 mg 1%
• Potassium 287mg 8%
• Total carbohydrates 74 g 24%
• Protein 9 g 18%
• Vitamin A 0%
• Vitamin C 0%
• Calcium 0%
• Iron 15%
• Vitamin B-6 30%
• Vitamin B-12 0%
• Magnesium 31%
Corn is significantly lower in saturated fat, cholesterol, and sodium.
It is high in carbohydrates that provides almost 82 percent of the calories in this food grain.
A half-cup of corn contains about 80 calories of which 10 calories are from fat, while a 5-inch ear of corn contains 65 calories.
Corn is high in dietary fiber, and sweet corn contains both soluble and insoluble fiber. A medium-sized ear of corn provides almost 10 percent of the required daily value (DV) for corn.
Corn is a good source of vitamin C, although processed forms like popcorn or cornmeal contain less of this nutrient.
Corn is also rich in B vitamins like thiamine and niacin. Pantothenic acid is a vitamin that is vital for the metabolism of carbohydrates, proteins, and lipids in the body, and corn contains it in significant amounts.
Besides, it provides a large proportion of the daily requirement for folate and is a rich source of beta-carotene that is required for the formation of vitamin A. Corn kernels contain vitamin E which is a natural antioxidant for growth.
4.- Antioxidant phytonutrients
Corn contains antioxidant phytochemicals that vary with different varieties of corn.
Yellow corn is rich in carotenoids that provide high concentrations of lutein and zeaxanthin.
Blue corn is rich in anthocyanin antioxidants while purple corn contains a particular acid called protocatechuic acid which is a strong antioxidant.
Ferulic acid is a natural antioxidant that occurs in plants that helps neutralize free radicals.
Corn contains very high levels of this acid that can increase up to 900 percent when cooked.
Therefore, corn can be a healthy addition to your diet, but certain things must be kept in mind.
Corn contains a large number of fatty acids and is therefore not suitable for those at high risk for heart disease.
Too much corn or corn oil can make these conditions worse and cause unnecessary weight gain.
Therefore, it is advisable to consume it in moderation to enjoy the maximum health benefits of this delicious cereal.
We hope the article on the 16 Shocking Health Benefits Of Corn has been of help to you.