Corn 101: Health benefits and its side effect

Corn

Corn is also known as maize and is a widely used grain plant. Most of the nutrients of corn come from the seeds or the kernels. These kernels range in color from white to bright yellow and orange, depending on which part of the world they are grown in. One of the most used variants of corn is sweet corn. This grain is used in multiple cuisines and can be cooked in many different ways. They are packed with nutrients that benefit your body.

Nutritional Value of Corn

Corn is filled with many nutrients that are good for you, and therefore should be added to your diet. In 100 grams of corn, you will find a total of 365 calories. It has 4.7 grams of fat in it, including 0.7 grams of saturated fat, 2.2 grams of polyunsaturated fat, and 1.3 grams of monounsaturated fat. It does not have any cholesterol content in it. It has 35 mg of [sodium] and 287 mg of [potassium]. The total carbohydrate content in a 100 grams of corn is 74 grams, along with 9 grams of [protein]. Corn also has a ton of minerals to offer. Of the daily recommended dosage, corn contains 15% of [iron], 30% of vitamin B-6, and 31% of [magnesium]. However, it does not contain any vitamin A, D, B-12, or C.

Health Benefits of Corn

Mentioned below are the best health benefits of Corn

IT PREVENTS HAEMORRHOIDS

Corn has 18.4% of the daily recommended dosage of fiber, 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. Fiber 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 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.

IT PROVIDES MINERALS

Corn is loaded with all the essential minerals that your body needs. It has high amounts of copper, iron, [zinc], phosphorous, manganese, magnesium, and even selenium, which is not very easy to find in other foods. Phosphorus helps with a number of body functions and can be used to regulate kidney function, induce normal bone growth, and maintain bone health. Magnesium can help you maintain a healthy heart rate and also boosts the bone density.

IT PREVENTS CANCER

Corn is also known for preventing [cancer]. It is a good source of antioxidants. Antioxidants are extremely important as they get rid of the free radicals in your system. The buildup of free radicals is what often leads to cancer. Furthermore, corn is also known for the ability to induce apoptosis in cancer cells, and leaving the health cells unaffected. It also contains phytochemicals, which are also a good source of antioxidants.

IT PROTECTS YOUR HEART

Corn has an optimal combination of fatty acids in it, which is why it lets the Omega 3 fatty acids get rid of bad cholesterol and replace them at the binding sites. As a result, you end up reducing your risk of developing cardiovascular disease by a huge margin. It prevents your arteries from getting clogged and even controls your blood pressure as a result. It lowers your chances of getting heart attacks and strokes. You can cook your food in corn oil to gain these benefits of corn.

IT PREVENTS ANEMIA

Corn is extremely rich in Iron. Iron helps your body form new blood cells, which is important when it comes to preventing [anemia]. It can also help you avoid the symptoms of anemia such as exhaustion, [fatigue], weakness, [dizziness], and [shortness of breath].

IT’S GOOD FOR THE EYES AND SKIN

Eating yellow corn can provide your body with a ton of beta-carotene, which is what produces [vitamin A] in your body. This is extremely good for your eyesight and your skin in general. Beta-carotene also has high amounts of antioxidants that can prevent cancers and heart disease. Since vitamin A can be toxic if ingested in high amounts, its best to get your vitamin A through the beta-carotenes in your body.

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.

Uses of Corn

Corn is mainly used in the culinary industry in a variety of ways. It can be steamed, grilled, boiled, baked, braised, or even cooked in a stew or soup to eat it. Certain herbal cosmetics contain corn as it is good for your skin. Homemade face masks and packs that used boiled corn that’s ground into a paste can also be used to improve the way your skin looks. Corn is a staple part of the [diet] in many countries. Corn is also used to make corn syrup, which is a popular form of sweetener used in many western countries.

Side-Effects & Allergies of Corn

Corn has extremely high amounts of fatty acids and therefore should be consumed with caution. People who are generally at risk of heart diseases should not eat food that is cooked in corn oil as it can accelerate the problems in them. Corn syrup is considered worse than sugar and is identified as a leading cause of obesity in many nations. It can also negatively impact the levels of sugar in your blood and put you at risk for type 2 diabetes. Corn syrup should ideally be avoided at any cost. If you have sensitive skin, or are prone to allergies, consult with a doctor before adding corn to your meals. On a general note, it is always better to speak to a physician before adding anything new to your diet or lifestyle.

Cultivation of Corn

Corn was first cultivated 10,000 years ago in Mexico and is native to this country. However, since this grain does not have any specific special requirements for growing in terms of weather or soil, it is now cultivated almost all over the world. Corn is used in many world cuisines and is grown most popularly in countries that have an agrarian economy as it is a rich source of nutrients and can even help you put on weight.

Source: Lybrate