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5 Health Benefits of Corn

Corn is a cereal grain and starchy vegetable that has been eaten all around the globe for ages. It is rich in fiber, vitamins, and minerals.

Swati Sharma
Corns in the Field
Corns in the Field

Corn is a cereal grain and starchy vegetable that has been eaten all around the globe for ages. It is rich in fiber, vitamins, and minerals. It has some benefits and some side effects like it spike in blood sugar levels. All age groups like to eat corn, from kids to the elderly. People use corn as flour, boiled corn, roasted corn, etc.

Types of corn

  • Dent Corn

  • Sweet corn

  • Flint Corn

  • Heirloom corn

  • Baby corn

The most common corn color is yellow, but other colors are also available in corn, i.e., black, red, blue, brown, etc.

Do you know researchers are also trying to create mutant corn?

Why do corns have different colors?

The different colors of corn seeds (kernels) result from anthocyanin pigments expressed differentially by cells of the aleurone tissue. But there is no considerable difference in terms of nutrients among the different colors.

Researchers from Mexico found blue corn tortillas contain 20% more protein than their white corn counterparts.

Nutrient Information of corn

Below are the nutritional facts of 100 grams of yellow boiled corns:

  • Calories: 96

  • Water: 73%

  • Protein: 3.4 grams

  • Carbs: 21 grams

  • Sugar: 4.5 grams

  • Fiber: 2.4 grams

  • Fat: 1.5 grams

Benefits of Corn

  • Averts Constipation: The fiber content is approx. 18.4% in one cup of corn. This aids in improving digestive problems such as constipation and hemorrhoids. One research study found that a corn barn was significantly better than a wheat barn in relieving constipation.

  • Helps in Weight Gain: If you are underweight and want to put on weight faster, then yellow corn is best because it is a rich source of calories and is a staple in many places. The calorific content of sweet yellow and white corn is 96 calories per 100 grams.

  • Protects your Heart: Corn oil is one of the best foods to improve heart health, and this is derived from the fact that corn is near to an optimal fatty acid combination. This allows omega -3 fatty acids to strip away the damaging LDL or bad cholesterol and replace them at the binding sites. This can reduce the chances of arteries becoming clogged, lower blood pressure, and minimize heart attack and stroke risk.

  • Eye and skincare: Corn is a rich source of beta-carotene, which forms Vitamin A in the body and is essential for maintaining good vision and skin. Beta-carotene is an excellent source of Vitamin A, and it is converted into the body as per body requirements. Vitamin A can be toxic if consumption is too much, so deriving through beta-carotene transformation is ideal. It also benefits the health of skin and mucous membranes, as well as boosts the immune system.

  • Cosmetic products: Corn starch is used in the manufacturing of many cosmetic products. Corn starch is an odorless powder and works as a carrier for other active ingredients to penetrate the skin, thereby naturally providing intense nourishment from within while making the skin soft and blemish-free.

Corn silk also has a set of health benefits.

How to select and store corn?

  • Sweet corn and field corn is a commonly available and highly consumable products.

  • Sweet corn is a direct consuming product, and field corn is mainly used for flour.

  • Please make sure that the husk is not dried out.

  • It is readily available in markets; it is always good to consume fresh corn. However, frozen corn can also be used.

  • For storage, it is best to keep the husk in an airtight container in the refrigerator.

Corn is an excellent choice to add to your regular diet. However, diabetic people must consult with a doctor first as it hikes up their sugar level.

Corn is tasty, juicy, and can make your recipes intense with its flavors. Imagine corn salad, roasted corn, pizza with corn topping, pasta, and much more! Feeling hungry already?

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