The corn, also known as corn or as Bhutta / Makkai / Challi in Hindu, Mokka Jonnalu in Telugu, Makkacholam in Tamil, ‘Makai’ in Marathi and Punjabi and ‘Butta’ in Bengali. The maize is a large grain plant that is said to have originated in Mexico and Central America. Although it looks like a vegetable, it is actually a grain of food. The leafy stem of the plant produces spikes, which contain grains known as grains. For each grain on the cob, there is a silk thread. White and yellow beans are the most popular, but today, it is also available in red, brown, blue and purple. White and yellow hybrids are known as butter corn and sugar that contain both types of grains. This cereal is known for its pleasant taste and versatility.
Sweet or baby corn is available in cans or jars in supermarkets and is used in Asian cuisine. This grain is usually available in summer and can be cooked in several ways. Sweet corn can be used to garnish fresh or cooked rice with onions and peppers to make a snack. You can even eat directly from the ears. In India, sellers are often seen selling maize, which is known as ‘bhutta’. The best part is that the corn is not only delicious, but also rich in vitamins, minerals and fiber, so it offers several health benefits.
16 Impressive Benefits of Consuming Corn for Health:
A. Benefits of El Choclo 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 offers a number of health benefits that are detailed below.
1. Good for Digestion:
- The corn has a large amount of dietary fiber that is composed of soluble and insoluble fiber. Soluble fiber helps block cholesterol absorption by becoming a gelatinous consistency.
- While insoluble fiber prevents constipation and intestinal problems by promoting soft 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 such as constipation and hemorrhoids, as well as colon cancer. Although it contains both types of fiber, it has a higher insoluble fiber content.
2. Prevents Anemia:
- Anemia is caused by deficiency of vitamin B12 and folic acid. The maize contains a significant amount of these in addition to iron, which is one of the essential minerals needed to form new red blood cells. Iron deficiency can also cause anemia.
3. Greater Energy:
- The corn is considered a starchy vegetable, as it contains a large amount of carbohydrates that provide energy in the short and long term. They also ensure proper functioning of the brain and nervous system.
- One cup of maize provides about 29 grams of carbohydrates. This is particularly beneficial for athletes, since they require more carbohydrates to optimize exercise performance.
- In addition, corn is a complex carbohydrate so it is digested at a slow rate, which provides balanced energy levels that are free of peaks and valleys. It is advisable to eat a couple of hours before exercising for lasting energy.
4. Lowers LDL Cholesterol:
- Cholesterol is produced by the liver and there are usually 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:
- The corn is a great option for people with low weight, known as ‘hard winners’. They need to increase their caloric intake to put some pounds in their frames.
- It is high in calories and rich in carbohydrates that helps 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 such as corn have proven 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 the 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.
- In addition, it is a good source of pantothenic acid. This vitamin B 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. The corn contains the trace mineral manganese that strengthens the 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 approximately 12 percent of the recommended daily value of manganese. It also contains a large proportion of minerals such as magnesium, iron, copper and phosphorus that are necessary to have healthy bones.
- These nutrients prevent your bones from cracking as you get older.
8. Improves Vision:
- Yellow corn kernels contain substances called carotenoids that reduce the risk of macular degeneration, that is, vision impairment at the center of the line of sight. Beta carotene helps produce vitamin A, which supports better vision.
9. Properties Against Cancer:
- Research has shown that the antioxidants found in this can combat and eliminate cancer-causing free radicals. In addition, 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 the birth of low 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 hands or feet, it is advisable to consult the doctor first.
11. Beneficial for the Heart:
- It is said that corn oil has an antiatherogenic effect on cholesterol levels, therefore, it protects against cardiovascular disease.
- Corn oil is particularly beneficial for heart health, as it has an optimal combination of fatty acids, which allows omega-3 fatty acids to eliminate harmful bad cholesterol and replace them at binding sites.
- As a result, it prevents arteries from clogging, reduces blood pressure and reduces the risk of heart attack and stroke.
12. Prevents Alzheimer’s Disease:
- The corn is a good source of thymine, which is an integral participant in the fundamental enzymatic reactions for 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 impairment in mental function (senility) and Alzheimer’s disease.
B. Benefits of El Choclo For the Skin:
Corn is a good source of several vitamins that include vitamin C, thiamine and niacin, as well as minerals and antioxidants that play an important role in skin care. The benefits of corn for the skin are detailed below.
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 ultraviolet light from damaging the skin and increase the production of collagen that helps keep the skin soft.
- In addition to 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.
- Petroleum carcinogens can be substituted for corn products in cosmetic preparations, as skin creams use petroleum jelly as the base material that can block pores and worsen skin conditions.
C. Benefits of Corn for Hair:
- Regular consumption of a cup of corn strengthens the hair follicles, as it contains powerful antioxidants, such as vitamin C and lycopene, which help in the production of collagen and keep hair straight.
- 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 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 that 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 the deficiency of any of these can cause the loss of brittle hair or hair. To do this, heat the corn oil for half a minute and massage your scalp with the fingertips.
- Leave it on for 15 minutes and then rinse it with shampoo to obtain a smooth and lustrous hair.
Nutritive Value of Corn:
The corn does not contain large amounts of vitamins and minerals, but it contains a lot of water and is rich in dietary fiber. It has a moderate glycemic index that allows the body to break it more slowly than other high glycemic foods such as white bread. It is a great source of vitamin B1, vitamin B5, vitamin C and folic acid. Your nutritional profile is explained below.
Quantity Per 100 Grams 1 Cup (166 G) 100 Grams
- Total Fat 4.7 G 7%
- Saturated fat 0.7 g 3%
- 2g polyunsaturated fat
- Monosaturated fat 1.3 g
- Cholesterol 0 mg 0%
- Sodium 35 mg 1%
- Potassium 287 mg 8%
- Total carbohydrates 74 g 24%
- 9 g protein 18%
- Vitamin A 0%
- Vitamin C 0%
- 0% calcium
- Iron 15%
- Vitamin B-6 30%
- Vitamin B-12 0%
- Magnesium 31%
The corn has a significantly lower content of saturated fats, cholesterol and sodium.
“It has a high carbohydrate content 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 corn cob contains 65 calories.
The corn has a high content of dietary fiber and sweet corn contains soluble and insoluble fiber. A medium-sized corn cob provides almost 10 percent of the required daily value (DV) of corn.
Corn is a good source of vitamin C, although processed forms such as popcorn or cornmeal contain less of this nutrient. Corn is also rich in B vitamins such as 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. In addition, it provides a large proportion of the daily folate requirement 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 according to 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 protocatechic acid that is a strong antioxidant. Ferulic acid is a natural antioxidant that is produced 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 taken into account. Corn contains a large amount of fatty acids and, therefore, is not suitable for those who have a high risk of 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.