Contrary to popular opinion, Corn has many nutritional and health benefits. Corn benefits you by improving your eye health, preventing Diverticular disease, reducing the risk of Asthma, enhancing energy and many others.
Before we go ahead to consider these corn benefits in detail, let’s know what corn is. shall we?
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What is Corn?
Furthermore, it is usually white or yellow, but it also exists in red, purple and blue. We can eat it like sweet corn, popcorn, tortillas, polenta, fries, cornmeal, semolina, oil and syrup, and they can also be eaten together with countless other food and dishes.
Similarly, it serves as a fuel and animal feed around the world. In fact, forty percent (40%) of corn that grows in the United States is used as fuel. Between sixty and seventy percent (60-70%) of the world’s maize is produced to feed animals.
Corn Benefits
As mentioned above, there are a lot of benefits that can be derived from corn the consumption of corn. Let’s take a look at some of them.
1. Improves Eye Health
Macular degeneration and cataract are among the most common visual impairments in the world and the leading causes of blindness. Infections and old age are among the causes of these diseases. However, nutrition can also play an important role.
Also, dietary intake of antioxidants and carotenoids, such as zeaxanthin and lutein, can improve eye health.
Lutein and zeaxanthin are the principal carotenoids in corn. They represent about 70% of the total carotenoid content. And, their levels are low in white corn.
These compounds are commonly called macular pigments and are found in the retina, the inner surface of the light-sensitive eye. They guard against oxidative damage caused by blue light.
Observational studies also suggest that a high dietary intake of lutein and zeaxanthin may have a protective effect, but not all studies confirm this.
2. Prevention of Diverticular Disease
Diverticular disease (diverticulosis) is a disease identified by punches in the walls of the colon. Diverticulosis is the formation of many tiny pockets, or diverticula, in the lining of the bowel. Diverticula are very common in the lower part of the large intestine. One problem of diverticular disease is rectal bleeding. The symptoms are cramps, flatulence, swelling and, less frequently, bleeding and infections.
Additionally, at some point, it was thought that popcorn and other high-fiber foods triggered this condition.
However, an 18-22 year study of 47,228 men suggests that popcorn could, in fact, protect against diverticular disease.
Men who have more popcorn were 28% less likely to develop this disease than those who took less.
3. Reduce the Risk of Anemia
Corn helps prevent anemia caused by vitamin and mineral deficiency. Iron deficiency is also one of the main causes of anemia. Corn is rich in vitamin B12, folic acid, and iron, which helps produce red blood cells in the body. This helps to reduce the risk of anemia by supplying the required nutrients needed to produce Red blood cells. According to nutritionists, 1 cup of raw corn contains 125 calories, 27g of carbohydrates, 4g of protein, 9g of sugar, 2g of fat and 75 mg of iron.
4. It Enhances Energy
Corn contains a complex carbohydrate that is digested more easily and lasts longer. A cup of corn produces about 27 grams of carbohydrates, which not only provides physical energy but also ensures the proper functioning of the brain and nervous system. So if you are an athlete or one who loves sweating it out in the gym, adding corn to your meal will be ideal.
5. Weight Gain
Do you have a low weight? And do you have trouble gaining weight in a healthy way? Do not worry, corn should do the trick. Corn, especially the yellow variety, is a rich source of calories and is the major variety in many places. The calorie content of white and sweet corn is 96 calories per 100 grams. This is why people usually turn to it for quick weight gain. Combining with the ease and flexibility of the growing conditions, the high-calorie content makes it absolutely necessary for the survival of dozens of agricultural nations. With corn, you get not only healthy calories but also many vitamins and good quality fiber.
6. Preserve Healthy Skin
Yellow corn is a rich source of beta-carotene, which forms vitamin A in the body and is essential for maintaining good vision and good skin. Vitamin A can be toxic if the consumption becomes too much. It is therefore ideal to derive it from the transformation of beta-carotene. It will also benefit the health of the skin and mucous membranes, in addition to boosting the immune system.
Furthermore, corn contains vitamin C and lycopene (antioxidants) that increase collagen production. Hence, preventing the radicals generated by Ultra Violet rays from damaging the skin. In addition to being consumed, their products such as corn oil and corn starch can be applied directly to the skin and are often used as an ingredient in many cosmetic products. Therefore, continue and find interesting ways to add corn to your meals.
7. Prevents Hemorrhoids
The fiber content of a cup of corn equals 18.4% of the recommended daily amount. This helps to relieve digestive problems such as constipation and hemorrhoids, as well as reduce the risk of colon cancer because corn is a whole grain.
In addition, a study of Dr. Arthur Schatzkin, formerly chief of the nutritional epidemiology branch at the US National Cancer Institute (NCI) concludes, “Total dietary fiber intake is not associated with colorectal cancer risk, whereas whole-grain consumption is associated with a modestly reduced risk.” In fact, dietary fiber can help soften stools by promoting regular elimination and reducing strains. This process is achieved by stimulating the peristaltic movement and the production of gastric juice and bile. Consequently, by adding volume to loose stools, the risk of irritable bowel syndrome (IBS) and diarrhea can be significantly reduced.
8. Promotes Growth
Corn is rich in vitamin B components, including thiamine and niacin. Thiamine is crucial for maintaining nerve health and cognitive function. Niacin deficiency leads to pellagra; Disease characterized by diarrhea, dementia and dermatitis, frequently observed in malnourished people. It is also a good source of pantothenic acid, a vitamin essential for the metabolism of carbohydrates, proteins and lipids in the body.
Additionally, folic acid deficiency in pregnant women can lead to the birth of underweight babies and can also cause neural tube defects in the newborn. Corn provides a significant percentage of daily folate requirements, thereby preventing this condition. Cereals are also rich in vitamin E, a natural antioxidant essential for growth and body protection against disease.
9. Reduces Blood Sugar and Cholesterol
Sweet corn and corn oil increase blood flow, reduce cholesterol absorption and regulate insulin, making it an excellent choice for diabetics and cholesterol patients. According to Dr. Sheela Krishnaswamy, a dietician and wellness consultant in Bangalore, “Corn is rich in carbohydrates, it is an excellent source of energy, a high nutrient content, extremely rich in vitamin B1, vitamin B5 and vitamin C, which helps fight disease and build new cells, is high in fiber and helps lower cholesterol levels in the body by lowering blood sugar levels in people with diabetes.”
10. Protect Your Heart
According to research, corn oil has an anti-atherogenic effect on cholesterol levels, thus reducing the risk of various cardiovascular diseases. Corn oil, in particular, is the best way to improve heart health and comes from being close to an optimal combination of fatty acids. This allows omega-3 fatty acids to eliminate harmful Low-Density Lipoproteins (LDL) or bad cholesterol and replace them at binding sites. This will reduce the risk of clogging the arteries, lowering blood pressure and lowering the risk of heart attack and stroke.
11. Reduce Low-Density Lipoproteins (LDL) Cholesterol
According to a study by Dr. Robert Nicolosi, from the University of Massachusetts, USA, the consumption of corn husk oil lowers LDL cholesterol or bad plasma cholesterol by reducing the absorption of cholesterol in the body. This reduction in LDL cholesterol does not mean a reduction in High-Density Lipoprotein (HDL) or good cholesterol, which can have beneficial effects on the body. These corn benefits include the reduction of heart disease, the prevention of atherosclerosis and the general elimination of free radicals throughout the body.
12. Manage Diabetes
In recent decades, the world seems to be suffering from an epidemic of diabetes. Although the exact mechanism can not be determined, it is usually related to nutrition. According to a study published in the journal Food Science and Human Wellness in 2018, it has been shown that the consumption of whole grains is linked to a reduced risk of developing type 2 diabetes. According to the Journal of Medicinal Food, grain consumption helps in the treatment of Non-insulin Dependent Diabetes Mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole maize. Phytochemicals can regulate the absorption and release of insulin in the body, which can reduce the risk of spikes and falls in diabetic patients and help maintain a healthy lifestyle, according to the British Journal of Nutrition.
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13. Cosmetic Benefits
Corn starch is used in the manufacture of many cosmetic products and can also be applied topically to the skin in order to ease off irritations and rashes. Its products can replace carcinogenic petroleum products which are essential components of many cosmetic preparations. Most traditional skin creams contain petroleum jelly as a base material, which can often block pores and aggravate skin problems.
Summary And Conclusion
Having gone through these corn benefits, you would agree with me that there is a lot to gain from the consumption of coin.
As a good source of antioxidant carotenoids, such as lutein and zeaxanthin, yellow corn can promote eye health. Also, it is a rich source of many vitamins and minerals.
For this reason, moderate consumption of whole maize, such as popcorn or sweet corn, can be an excellent supplement to a healthy diet.
So get creative in preparing your corn and enjoy the maximum benefits you can derive from corn. I encourage you to add more corn to your daily meals.
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