Worldwide, corn is widely consumed in a variety of ways, including cooked, corn on the cob, popcorn, and so forth. There are multiple corn benefits and corn’s golden sweetness includes managing blood sugar and cholesterol levels, diabetes, haemorrhoids, anaemia, and many other conditions.
It is a highly fibrous food item that is also abundant in proteins, carbs, and vital minerals including potassium, magnesium, vitamins A, C, and folate. Corn was once a Central American native cereal grain, and is a type of food that can provide the benefits of healthy eating. However, it has gained popularity all over the world and is consumed as a staple food in many nations. In this blog, we will discuss the corn health benefits.
Nutritional Value of Corn
These are the corn nutritional benefits of 145 g of raw corn:
- Carbohydrates – 27 g
- Fat – 2 g
- Protein – 5 g
- Calories – 125
- Fibre – 3 g
- Sugars – 9 g
- Potassium- 392 mg
- Magnesium- 54 mg
- Calcium- 2.9 mg
- Vitamin C- 9.86 mg
- Vitamin A- 271 IU
These are the corn nutrition facts. Corn also contains high levels of antioxidants such as phytic acid, ferulic acid, and anthocyanins. Despite sucrose being the main sugar in corn, it has a low glycemic index.
Its high fibre content is the reason for this. However, due to various processing methods, the nutritional value of many maize-based foods, such as corn flour, tortillas, and corn syrup, differs.
Corn Benefits for Your Body
Listed below are some of the major benefits of corn:
1. Corn for Bone Health
As women get closer to menopause, their levels of oestrogen and progesterone start to drop. The natural defence and protection of bone strength are provided by oestrogen. So, osteoporosis is facilitated by oestrogen deficiency.
Osteoporosis is a thinning of bone making it weak, fragile and prone to fracture. According to a study, post-menopausal women’s bones may benefit from the protection provided by soluble maize fibre.
2. Corn is Good for Eye Health
Corn is ideal for preserving good eye health because it contains a lot of vitamin A and antioxidants.
They, therefore, help in improving your vision and preventing development of cataracts and macular degeneration, which eventually results in issues like blurred vision or total blindness.
3. Diabetes Risks are Lowered by Corn
Maintaining insulin and glucose levels in your body is made much easier by the anthocyanin component of corn.
As a result, eating corn in moderation can significantly lower your risk of developing Type 2 diabetes by lowering insulin resistance and preventing dangerously high blood sugar levels.
4. Corn Promotes Heart Health
Magnesium and potassium are abundant in corn and are known to help with blood pressure control and heart health. Additionally, corn contains a lot of fibre, which is excellent for reducing your body’s levels of bad cholesterol.
5. Corn Facilitates Weight Loss
Due to its high fibre content, corn calories help in weight loss. Corn also helps in slow digestion because it contains insoluble fibre.
Similar to this, high protein content offers a high level of satiety while reducing overeating. Corn also aids in lowering inflammation and enhancing metabolism thanks to its high antioxidant content.
6. Corn Enhances Gut Wellness
The high fibre content of maize encourages the growth of beneficial bacteria, greatly enhancing your gut health.
These healthy bacteria are also essential for lowering the risk or completely avoiding colon cancer.
7. Corn Prevents Constipation
Corn is a whole grain with a fair amount of fibre. Dietary fibre may help soften stools, facilitating the regular elimination of faeces.
Corn could therefore aid in treating digestive problems. It might also help with haemorrhoids and constipation.
8. Diverticulitis is Avoided by Corn
The development of numerous tiny pockets in the intestinal lining, or diverticula, is referred to as diverticulosis. Sizes of diverticula vary.
When liquid, waste, or gas places too much pressure on the intestinal walls’ weak spots, pockets like these can form. Diverticula can also develop if you strain too much when you go to the bathroom, like when you have constipation.
Consuming popcorn may reduce the incidence of diverticulosis, according to an 18-year follow-up study on 47,228 men (aged 40 to 75). According to this study, popcorn may prevent diverticulosis.
9. Protecting Skin with Corn
Vitamin C, which is crucial for preventing skin damage, is abundant in corn. High quantities of vitamin C aid in the neutralisation of free radicals, avoiding fine wrinkles and hyperpigmentation.
It makes your skin look clearer by fading face acne scars. Additionally, vitamin C aids in the synthesis of collagen, which results in quicker wound healing and softer, healthier skin.
10. Corn Maintains High Energy Levels
Corn is a great food choice to boost your energy levels because it is high in carbohydrates (there are 27 g in every 145 g of raw corn). You can maintain your energy levels for a longer period of time thanks to the slow digestion of these carbohydrates.
Now that you no longer experience frequent hunger pangs, you can stay active and energised.
11. Risk of Developing Anaemia is Lowered by Corn
For the prevention of anaemia, nutrients like iron and vitamin C are crucial. Red blood cells can carry oxygen more effectively thanks to the iron in corn, which aids in the production of haemoglobin.
Being high in both of these nutrients, corn is advantageous in lowering the risk of anaemia.
12. Corn Is Beneficial During Pregnancy
Iron and folic acid, both of which are abundant in corn, are essential nutrients for expecting moms. A vital component needed for neural cells, such as those in the brain and spinal cord, is folic acid. Preventing low birth weight, miscarriages, and early labour is also crucial and is taken care of by folic acid.
Precautions
Corn is generally safe for a healthy population. However, despite all corn benefits, some concerns exist:
- Corn contains anti-nutrients
- Corn contains Mycotoxins
- It is rich in carbohydrates
Conclusion
We hope that after reading the information provided above, one has understood the corn benefits.
Calories and carbohydrates are abundant in corn. Therefore, eating too much sweet corn may result in weight gain. Corn is very good for the health and nutrition of our bodies.
Frequently Asked Questions About Corn Benefits
Q. Can we consume sweet corn daily?
Consume sweet corn every day, but watch your portion sizes. When consumed in moderation, corn has many health benefits. However, using too much of it could be harmful.
Q. Can sweet corn make you fatter?
Yes, since sweet corn is calorie-dense and high in carbohydrates, eating too much of it may result in weight gain.
Q. Does sweet corn have negative effects on the skin?
No. On the other hand, sweet corn might be good for your skin. It has a wealth of vitamins and minerals, some of which are beneficial for skin and vision.
Q. Does corn have more nutritional value?
More protein and fibre are found in corn. Furthermore, it has a low glycemic index. In contrast, rice contains more carbohydrates due to its starch and calories.