Corn or maize is commonly known as Bhutta. It is the large grained plant or vegetable preferred by people all over the world. Corn is popular for its pleasant taste and flavor. The kernels/grains constitute the consumable part of the plant. The innumerable benefits of corn make it a very versatile food indeed!
Corn-The Most Versatile Food:
If you wonder if corn is healthy or not, well yes it is! Baby corn is easily available in supermarkets and groceries in cans and jars. It is mostly available during summer. The versatility in cooking maize makes it a very popular food. Apart from the delicious flavor, corn is loaded with healthy vitamins, minerals, and nutrients. The different ways of using corn can be enlisted as follows:
- Sweet corn can be used to garnish rice.
- Corn cooked with onions and chillies makes a healthy snack.
- Steamed corn with salt and butter.
- Steam corn with chillies and salt.
- Roasted corn with salt and lemon.
- Corn salad with raw vegetables.
Is corn good for health?
It would come to your mind when you have a glass full of butter corn, is corn good for health? Well, it is very healthy, as it is rich in fiber and proteins. Moderate amounts of amino acids can be found in corn.
Nutritional Value Of Corn:
The nutritional value of corn shows that it doesn’t contain large amounts of minerals and vitamins. The presence of water and dietary fiber in the corn makes it one of the healthiest foods amongst all vegetables and grains.
Corn contains extremely low levels of saturated fats. The corn nutrition shows that it is a rich source of carbohydrates. Through the intake of a cup of corn, you can obtain about 82% of calories.
The corn calories will be about 55 calories from a 5-inch ear of corn. Corn is a rich source of carotenoids and other antioxidants. The naturally available antioxidants will neutralize the effect of free radicals in the body and promote healthy growth and development.
There are many vitamins in corn. It is one of the healthiest sources of Vitamin C and B Vitamins such as Niacin and Thiamin. It is a rich source of Pantothenic acid and Folate. Corn kernels are found to be rich in Vitamin E as well.
Can Excess Corn Intake Be Unhealthy?
Despite the innumerable benefits of corn for health, the excess consumption of corn can turn out to be unhealthy. Since corn contains high amounts of fatty acid, it is unsuitable for people with a high risk of cardiac problems.
Excess corn intake or the intake of corn oil can worsen preexisting cardiac problems. Unwanted weight gain can occur through the indiscriminate intake of corn. Thus, you must limit the intake of corn within healthy ranges to enjoy the remarkable flavor and health benefits of corn.
Types Of Corn:
There are different types of corn, which can be enlisted as follows:
Dent is widely used as animal feed or livestock feed. It consists of hard and soft starch in the form of field corn.
- Flint Corn:
Flint corn is the general Indian corn. There is a hard outer shell which can be distinguished by a wide spectrum of colors.
Popcorn is similar to flint corn but has its own shape, size, level of starch, and moisture content. It consists of a hard exterior shell with a soft starchy center. The natural moisture content of the popcorn will turn into steam on heating. The pressure created inside will reach such a level that it will finally explode.
- Sweet Corn:
Sweet corn is popularly known as ‘corn on the cob.’ It has a soft starchy layer and it won’t pop. The corn is picked while the kernels are tender and in the immature stage itself.
- Flour Corn:
Flour corn is commonly found in the USA. It consists of a soft endosperm layer with a hard outer kernel. It is the finely ground version of cornmeal. It is one of the best substitutes for wheat flour, beneficial for people with Gluten allergies.
Health Benefits Of Corn:
The rich nutritional value of corn shows that it is high in the fiber content, low in fats, and an excellent source of Vitamins. The presence of the essential nutrients of corn is responsible for the wide array of health benefits.
Apart from the delicious taste of corn, there are innumerable benefits of corn which can be enlisted as follows:
- Corn for promoting healthy digestion.
- Prevent Anemia through the intake of corn.
- Boost the energy levels by the regular consumption of corn.
- Prevent birth defects by the intake of corn.
- Corn to reduce the Cholesterol levels.
- Promote healthy heart life through the intake of corn.
- Weight gain and an increase of muscle mass through corn consumption.
- Development of strong bones and joints.
- Reduce hypertension and Diabetes through corn intake.
- Promote healthy eyesight through the consumption of corn.
- Avert cancer by adding corn to the daily diet.
- Skin benefits of corn.
- Healthy hair through the intake of corn.
Corn For Healthy Digestion:
Corn is a rich source of both soluble and insoluble fiber. It facilitates the prevention of constipation and other intestinal problems. The regular intake of corn will promote soft and bulky stools which can pass through the intestines easily. Thus, people who have corn on a regular basis will be protected from the Irritable Bowel Syndrome. One of the best health benefits of corn is the prevention of Hemorrhoids and colon cancer.
Corn For The Prevention Of Anemia:
The deficiency of Vitamin B12 and folic acid is responsible for Anemia. The corn nutrition facts show that it is a rich source of Iron. It will help in treating Anemia through the formation of the new red blood cells. Thus, people who suffer from Anemia must concentrate on the intake of Anemia.
Corn To Boost The Energy Levels:
Corn is a starchy vegetable with a high content of carbohydrates. Corn intake will help in promoting the healthy functioning of the brain and the nervous system. It will facilitate in augmenting the energy levels.
Thus, most athletes prefer to eat corn in between the workouts to boost the energy levels. You can consider energy boost as the best benefits of sweet corn.
Can Cholesterol Levels Be Reduced Through The Intake Of Corn?
One of the best sweet corn health benefits is the reduction of the bad cholesterol levels in the blood. The regular intake of fatty foods will increase the bad cholesterol levels in the blood leading to Cardiovascular diseases.
The sweet corn nutrition shows that it is a rich source of Vitamin C, Bioflavonoids, Carotenoids, etc. All these nutrients are vital for controlling the levels of Cholesterol in the blood and keeping Cardiac problems at bay!
Corn oil has natural properties to reduce the Cholesterol levels. It will prevent the arteries and vessels from getting clogged and promote healthy blood pressure maintenance. Thus, promoting a healthy heart life is one of the best benefits of corn.
Corn To Promote Healthy Weight Gain:
One of the best benefits of corn is weight gain for underweight people. Being a rich source of carbohydrates, corn helps in increasing the bulk of the body. Thus, you can add corn in the meals to increase the weight.
The sweet corn calories being high will help in adding bulk to the body. You can build the muscle mass through the intake of sweet corn. About one cup of corn kernels will provide about 130 calories.
Prevent Hypertension And Diabetes Through Corn Intake:
The prevention of Hypertension is considered to be one of the best benefits of corn. The corn kernels will help in the management of Diabetes and prevent Hypertension. The chances of spikes will be significantly reduced through the intake of corn.
People who suffer from Diabetes can have a healthy life through the frequent consumption of corn. Corn nutrition facts show that it is an excellent source of Carbohydrates, Proteins, and Lipids. It promotes the prevention of stress through the efficient performance of the Adrenal glands.
Promote Strong Tissues And Joints-Have Corn:
The connective tissue consists of the bones, tendons, ligaments, cartilage, and the muscles. The corn nutrition shows that it is a good source of Manganese. It is the essential mineral for strengthening the connective tissue, stabilizes the blood sugar levels, boosts the energy levels, etc.
One cup of corn kernels will provide about 12% of the daily recommended value of Manganese. The other essential minerals found in corn are Copper, Iron, Phosphorous, etc. which promote healthy and strong bones.
Corn To Promote Healthy Eye Sight:
The regular intake of corn is associated with the promotion of healthy eyesight. The presence of Carotenoids will reduce the risk of Vision impairment, vision defects, etc. Supporting healthy vision is one of the best benefits of corn.
Eat Corn To Prevent Cancer:
Corn is an excellent source of antioxidants which help in fighting against the cancer-causing cells. One of the best benefits of sweet corn is the prevention of tumors of the breast and the liver.
Are You Pregnant? Have Corn!
The sweet corn nutrition shows that it is an excellent source of Folic acid. The presence of Folic acid during pregnancy is mandatory for the healthy development of the fetus brain and spinal cord.
The deficiency of folic acid during pregnancy can lead to birth defects in the fetus such as Neural tube defects, underweight babies, etc. Thus, pregnant women must add some corn to the daily diet plan.
Maintain Healthy Skin:
One of the best benefits of corn is the maintenance of healthy skin. Being an excellent source of Thiamin, Niacin, Vitamin C and E, antioxidants, minerals, etc. corn plays a crucial role in maintaining healthy skin.
The presence of Collagen in corn will improve the elasticity of the skin and assist in the maintenance of smooth and soft skin. The topical application of corn oil is associated with the promotion of healthy and flawless skin.
Cornstarch finds extensive use in the cosmetic industry as it soothes skin rashes, acne, pimples, etc. The irritation caused due to skin problems can be tackled well through the intake of corn as well as the topical application of corn oil. Thus, use corn oil to promote healthy skin as one of the best benefits of corn.
Health Benefits Of Corn For Hair:
The regular intake of corn is associated with the strengthening of the hair follicles and maintenance of smooth and soft hair. One of the best benefits of corn is the promotion of shiny and glossy hair.
Apart from adding a healthy sheen to the hair, corn also facilitates in combating hair loss, preventing excessive drying of the scalp, prevents dandruff, etc. The presence of Vitamin C and E helps in keeping the hair follicles hydrated and prevents premature graying of the hair.
Hot oil treatment with corn oil is one of the best benefits of corn. It will promote healthy, shiny, silky, and long hair by maintaining a healthy scalp. The essential fatty acids of corn will prevent brittle hair by moisturizing the hair.
The innumerable benefits of corn make it one of the most preferred grains or vegetable by most people. It can be consumed in different ways owing to the diversity in using it in different recipes!