9 Health Benefits of Corn, Nutrition and Risk
One of the most consumed and farmed foods in the world, corn is a staple.
The whole grain family member corn might be quite beneficial to your health. Because it is a whole grain, maize reduces the chance of developing chronic conditions including type 2 diabetes and heart disease. Corn's insoluble fiber promotes healthy digestion and weight management.
For people who avoid gluten, corn is a decent substitute for wheat because it is inherently gluten-free. 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.
A good source of fiber, vitamins, minerals, and antioxidants is corn, a grain. It might benefit intestinal and ocular health. However, refined maize products, like tortilla chips, have fewer health benefits.
Corn, often known as maize (Zea mays), is one of the most widely consumed cereal grains in the world. It is the seed of a grass family plant, native to Central America but cultivated in various variants all over the world.
Although refined corn products are also widely consumed and regularly used as ingredients in processed foods, popcorn, and sweet corn are the most popular forms.
Equally a cereal grain, whole-grain corn is equally nutritious due to its high fiber content and plenty of vitamins, minerals, and antioxidants.
The most common color of corn is yellow, but it also occurs in a spectrum of other hues, including red, orange, purple, blue, white, and black.
Everything you need to know about corn is included in this article.
Health Benefits:
Regular consumption of whole grains may offer a variety of health advantages.
Potassium, a vital vitamin that many Americans don't get enough of, is abundant in corn. Potassium aids in the regulation of the circulatory system, preserving a healthy heartbeat and appropriate blood flow. Hypokalemia is a potentially dangerous condition that can result from low potassium levels.
1-Eye Health:
Eye health Macular degeneration and cataracts are two of the leading causes of blindness and visual impairment worldwide.
The main causes of these illnesses include infections and aging, but nutrition may also be a significant factor.
The health of the eyes may be improved by dietary consumption of antioxidants, particularly carotenoids like zeaxanthin and lutein.
The main carotenoid components of maize are lutein and zeaxanthin, which make up around 70% of the overall carotenoid content. However, white corn often has low quantities of these.
These substances, often referred to as macular pigments, are found in your retina, the light-sensitive inner surface of your eye, where they guard against the oxidative harm brought on by blue light.
A lower incidence of both macular degeneration and cataracts is closely associated with blood levels of these carotenoids.
High dietary intakes of lutein and zeaxanthin may also be protective, according to observational studies, albeit not all of them have found this to be the case.
Lutein, a carotenoid that is more frequently found in fruits and vegetables and is related to vitamin A, is present in corn. The risk of macular degeneration, cataracts, and other eye disorders is known to be reduced by lutein.
2-Heart Health Benefits:
Your risk of cardiovascular disease can be reduced by consuming whole grains, such as corn. According to a study published in September 2021 in The Journal of Nutrition, people who consume at least three servings of whole grains daily have lower blood pressure increases than those who consume less than half a serving. Additionally, people who consume fewer servings of refined grains over time have higher average declines in triglyceride levels. In addition, corn has potassium in it.
3-Digestive Health:
Dietary fiber, which is essential for leading a healthy lifestyle, is abundant in corn. The majority of plant-based foods that your body cannot digest are made up of fiber. Despite being indigestible, maize fiber has numerous other benefits, including controlling blood sugar levels and bowel movements.
You get a lot of insoluble fiber from corn. Plant cell walls include insoluble fiber that is not broken down by your body. As a result, insoluble fiber makes stools bulkier, which aids in moving waste through the body.
Dietary fiber consumption may help people lose weight. The high fiber content of corn increases the sense of fullness after meals, supporting a healthy body weight.
4-Depression and Dementia:
Quercetin may offer protection from dementia and Alzheimer's disease. More research is required, but researchers have discovered that quercetin preserves neuron cells and lowers neuroinflammation, potentially lowering the prevalence of dementia.
Corn includes vitamin E in its arsenal of antioxidants, which fight cellular inflammation that can be a factor in neurological illnesses. It has been demonstrated that this antioxidant can help shield your brain from Alzheimer's disease and the consequences of age.
5-Corn is a Source of Protein:
The quantity of protein in a cob of corn is about 6g, the same as in an egg. A straightforward cob of corn might be the solution if you want to eat less meat, are vegetarian, or have trouble packing enough protein-rich items in your children's lunchboxes.
6-Treatment for Prostatitis:
Corn also includes the anti-oxidant quercetin. Quercetin is thought to be crucial in the management of prostatitis, a condition that affects many men and causes inflammation of the prostate.
7-Provides Protective Antioxidants:
The primary carotenoids in maize, lutein, and zeaxanthin, are antioxidants that support eye health. These carotenoids may lower the risk of eye issues, according to research.
According to some data, corn colorful, like blue corn, has potent antioxidants. Quercetin, an anti-inflammatory antioxidant, can be found in small amounts in purple maize. Alzheimer's disease and other memory-related diseases may also be protected from by quercetin.
According to research, quercetin aids in the induction of apoptosis. Apoptosis is the process by which the body destroys dysfunctional cells to stop cancerous cells from developing from damaged ones.
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8-During Pregnancy Useful:
It offers numerous advantages to both the mother and the fetus during pregnancy. In addition to having a high folic acid content, corn also has zeaxanthin and pathogenic acid, which lower the risk of a newborn having birth abnormalities. It can shield the infant against physiological issues and the deterioration of the muscles. It also relieves constipation, which is a fairly typical worry for expectant mothers, thanks to its high fiber content.
9-Manages Diabetes:
Corn aids in the control of diabetes. A(low blood oxygen level) is brought on by hyperglycemia (raised blood glucose levels). When your blood contains free radicals, hypoxia is much worse. Additionally, corn supports healthy blood pressure and heart function.
These reactive oxygen species, also known as free radicals, cause cellular proliferation that is not wanted and tissue inflammation.
Corn has powerful free radical scavengers in the form of anthocyanins and flavonoids. Free radicals are eliminated, blood flow is improved, pancreatic -cells are protected, insulin secretion and sensitivity are increased, and renal failure is avoided.
Nutrition:
The nutritional information for 3.5 ounces (100 grams) of cooked yellow corn is as follows:
96 calories
Water: 73%
Protein: 3.4 grams
Carbs: 21 grams
Sugar: 4.5 grams
Fiber: 2.4 grams
Fat: 1.5 grams
Risks of Corn:
- A very small number of persons may be allergic to either raw or cooked maize. Since corn starch is present in many foods, a corn allergy may be challenging to identify and treat. If you experience swelling or hives after consuming maize or meals containing corn. Before incorporating maize into your meals, check with a doctor if you have sensitive skin or are prone to allergies.
- Because corn has such high levels of fatty acids, it should only be eaten in moderation. Food prepared in corn oil should be avoided by those who are normally at risk for heart disease since it can hasten the onset of their conditions.
- In many countries, corn syrup is recognized as a major contributor to obesity and is regarded as being worse than sugar. It may also hurt your blood sugar levels and increase your risk of developing type 2 diabetes. Ideally, corn syrup should be avoided at all costs.
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