Health benefits of corn

Free fresh corn cob in the pot

Health benefits of corn

One of the most consumed and farmed foods in the world, corn is a staple. Corn is a wonderful substitute for wheat because it is naturally gluten-free. Additionally, it has a wealth of essential vitamins, minerals, and antioxidants that are beneficial to your health in a variety of ways.

Nutrition Facts

1. Carbs

There are 19 grams of carbohydrate in one ear of corn. Of those carbohydrates, fibre makes up 2 grams and natural sugars make up 6.4 grams. Corn is considered moderate on the glycemic index scale with a rating that falls between 56–69.2

2. Fats

Corn is naturally pretty low in fat, with 1.4 grams per medium-sized ear. The majority of fat in corn is from heart-healthy monounsaturated or polyunsaturated fats.

3. Protein

Corn has just over 3 grams of protein per ear. Compared to most vegetables, corn is pretty high in protein. That’s because corn is technically not a vegetable at all, but rather a whole grain.

4. Vitamins and Minerals

Corn is high in potassium, iron, zinc, magnesium, phosphorus, and selenium.3 It also provides folate, vitamins C and E, and vitamin A in the form of beta carotene.

Protection for eyes

Corn contains Lutein, a carotenoid similar to Vitamin A  that’s more commonly found in fruits and vegetables. Lutein is known for lowering the risk of macular degeneration, cataracts, and other eye conditions. 

It prevents haemorrhoids

Corn has 18.4% of the daily recommended dosage of fibre, which means that it is good for your bowel movements. It can help you with various digestive problems like constipation and haemorrhoids, and can also protect you from getting colon cancer. Fibre is good for your bowel movements because it bulks up your stool and facilitates its movement down the digestive tract. As a result, it is also good for diarrhoea and irritable bowel syndrome.

It provides antioxidants

The main carotenoids (or pigments) found in maize, lutein and zeaxanthin, provide antioxidant protection for your eyes and have been demonstrated to lower your risk of

cataracts and macular degeneration. Quercetin, an antioxidant, has been demonstrated to protect against neurodegenerative illnesses like Alzheimer’s disease and to reduce both acute and chronic inflammation. Additionally, apoptosis, the body’s process of self-destruction that eliminates worn-out or malfunctioning cells, has been connected to quercetin. 

It has been demonstrated that other antioxidants in blue and purple corn are very effective at reducing inflammation. They protect the body from oxidative stress, which is caused by an imbalance between the generation of free radicals that injure cells and their ability to be neutralised by the body.

And it’s good for your digestion

Another health benefit of eating corn: you get a dose of insoluble fibre, which isn’t broken down and absorbed into the bloodstream. Insoluble fibre stays in the GI tract, increases stool bulk, and helps to push waste through your system. This prevents constipation, reduces the risk of haemorrhoids, and may help lower colon cancer risk. Corn’s fibre may also help support weight management by increasing post-meal feelings of fullness.

 It promotes growth

Corn has high amounts of vitamin B constituents, thiamine and niacin, which is good for facilitating growth. Thiamine helps your body improve nerve health and cognitive functions while niacin can prevent a series of problems like dementia and dermatitis. Corn is also known for having high amounts of folic acid and is therefore good for pregnant women. Since corn is rich in Vitamin E, which is a natural source of antioxidants, it protects the body from various illnesses, helping you grow without the hindrance of disease.

It helps you gain weight

Corn contains a high amount of calories. As a result, it is used to gain weight quickly. This grain can be used in agricultural nations as it can grow in almost any type of conditions.

Alzheimer’s disease and Dementia prevention

The quercetin may also have a protective effect against Alzheimer’s and dementia. Scientists have found that quercetin protects neuron cells and reduces neuroinflammation, potentially reducing the incidence of dementia, although more research is needed. 

It controls diabetes

Diabetes is a deadly disease that cannot be cured, only controlled. This is why keeping an eye on your diet can be extremely important if you have diabetes. Corn contains a healthy amount of phytochemicals. Due to this, you can regulate the insulin present in your blood

This can help you control the rise and drop of sugar in your body, and therefore control your diabetes as well.

 It has cosmetic uses

Apart from medicinal benefits, corn also provides a whole range of cosmetic benefits. It can be applied topically to soothe skin irritations, rashes, and skin diseases. It is better to use corn as opposed to products from the market as they normally contain petroleum jelly. Petroleum jelly can block your pores and prevent your skin from breathing. This can make your skin look dull and clogged.

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