Channel
Channel
Watch Video
Read Article
Chat with 
Chat with
Besides being extremely yummy and even a little sweet, the benefits of corn are immense. The popular street food is a tasty snack that’s filling and healthy too. It is rich in fiber, carbohydrates and protein. It also contains vitamins A, B and C apart from essential minerals like magnesium, phosphorus and potassium.
Corn can be a great addition to soups, salads, and stir-fries; and helps give us an instant boost of energy. It also has cancer-fighting properties and helps aid better digestion. However, overconsumption of corn can lead to weight gain, and therefore, one has to be careful about how much to eat. Read on to learn more about the nutritional value of corn, the benefits of eating corn and the right way of eating it.
Corn or Zea mays is a cereal plant belonging to the Poaceae family of grasses, and it produces edible grain. “It’s a staple food in many cultures worldwide and is commonly consumed in various forms such as fried corn, boiled corn, cornmeal, corn flour, and corn syrup,” says Dietician Veena V.
Corn is full of fibre, vitamins and minerals. According to the Annals of New York Academy of Sciences, corn originated in Mexico, 7000 years back. Maize was found in wild grass and then transformed into a good source of food by the Native Americans. With an energy density of 365 Kcal/100 g, corn is found everywhere in the world, especially United States, China, and Brazil.
Is corn good for you? Yes, the US Department of Agriculture gives us the corn nutritional value for 3.5 ounces (100 grams) of boiled yellow corn.
Corn is rich in carbohydrates, fibre, vitamins (such as vitamin C and folate), as well as essential minerals, including zinc, magnesium, copper, iron and manganese. “It consists primarily of insoluble fibre, hence it is digested slowly. Thus, one of the biggest health benefits of corn is that it doesn’t cause an unhealthy spike in blood sugar, which makes it a low-glycemic index food,” explains Veena.
Used for cooking, corn oil is a form of refined vegetable oil. It is especially used for deep frying. Corn undergoes a refining process in order to get corn oil. While it is rich in vitamin E, during the process of extracting this oil from corn, many vitamins and minerals are lost. It is also used as a lubricant and industry cleaner.
Wondering is corn healthy? yes, corn has a variety of vitamins and minerals, however, it depends on the type of corn that we are talking about the determine the amount of vitamin and minerals present.
Popcorn is one of most popular snack, especially while watching movies. Popcorn has a lot of vitamins and minerals as well. It contains Manganese, however, it might not be absorbed that well from corn. Besides this, phosphorous in popcorn helps in growth as well as tissue-maintenance. It also contains Magnesium, Zinc as well as copper.
Take a PollTake a PollSweet corn has Pantothenic acid or vitamin B5. folic acid, vitamin B6 as well as Niacin. Besides this, potassium is also found in sweet corn. However, popcorn is higher in minerals as compared to sweet corn.
Corn is a good source of essential nutrients such as fiber, vitamins and minerals, contributing to overall health and well-being, says dietician Ekta Singhwal.
The fiber in corn helps in digestion and promotes bowel regularity. It may help to prevent constipation as well. A study, published in JAMA, states that the consumption of nuts, corn as well as popcorn reduces the chances of diverticulitis, a condition where bulging pouches develop in your digestive tract.
Corn contains antioxidants and may help to lower cholesterol levels. Corn contains compounds like folate, potassium, and plant sterols that are beneficial for heart health. Folate helps lower homocysteine levels, reducing the risk of heart disease. Potassium helps regulate blood pressure, while plant sterols help lower cholesterol levels, states the American Heart Association. Corn is rich in fiber, and according to the Academy of Nutrition and Dietetics, eating 25 grams of fiber in a day, for women, can reduce the risk of cardiovascular diseases.
The carbohydrates found in corn provide a quick energy boost. So, this makes it a suitable choice for active people. Corn has carbs that quickly give your body energy. The carbohydrates in corn are broken down into glucose, which is used by the cells for energy production, supporting overall vitality and stamina.
Corn is a good source of carotenoids, including lutein and zeaxanthin, which are beneficial for eye health. These compounds help protect the eyes from age-related macular degeneration and cataracts by filtering harmful blue light and reducing oxidative damage to the retina. This study, published in JAMA, observed that the participants who had a consumption of carotenoids such as lutein and zeaxanthin, were reported to have a 43% lower chance of getting AMD or age-related macular degeneration, an eye disease.
The fibre content in corn promotes a feeling of fullness, making it a healthy snack. This helps in weight management by reducing overall calorie intake. Corn is relatively low in calories and fat, making it a suitable addition to weight management diets. Its fiber content promotes satiety, helping to control appetite and prevent overeating. A mice study, published in Nutrition Research and Practice, observed that the group of mice that received high-fat corn silk for 8 weeks had significantly lower body weight.
To know more about the benefits of corn for weight loss, click here!
Since corn is a source of antioxidants and vitamins, it helps to have healthy skin. It potentially prevents signs of ageing. This study, published in Molecules, evaluated the effect of corn silk extract on melanin production. It was seen that skin pigmentation was considerably reduced.
Vitamins like vitamin C in corn play a role in supporting the immune system, says Singhwal. This helps the body to defend against illnesses. Corn lowers the risk of developing chronic diseases as well, states this study, published in Food Science and Human Wellness.
Corn contains iron, which is essential for preventing iron-deficiency anemia. It is especially important for people with low iron levels. A study in The American Journal of Clinical Nutrition, states that prenatal supplementation with a blend of corn and soya can help prevent maternal anemia.
To cook corn, you can boil it for 3-5 minutes or grill it for about 10-15 minutes until it’s tender. Once cooked, you can enjoy it on the cob, cut off the kernels for salads or salsas, or incorporate it into various recipes like casseroles or tacos, rolls or even in curries.
Whether it’s a roasted or a steamed corn on the cob, there are many ways to eat it. But there are some things to keep in mind before eating corn.
Corn comes in fancy tins too, but it is healthier to opt for whole corn kernels over processed corn products.
You can steam, roast, grill or boil corn, and still it will be tasty. Just don’t fry corn otherwise it will be difficult to retain the nutrients.
When you stop by a vendor, and ask for more butter or chilli powder or salt, be mindful about your health. Excessive butter and salt are not good for your weight and heart. Try seasoning with herbs and spices instead.
You should enjoy corn as part of a balanced diet and eat in moderation, suggests Singhwal. You also need to consider individual dietary needs and health conditions. If you eat too much corn, you might experience some side effects.
Since corn has a good amount of starch, it can increase your blood sugar level. So, people with diabetes need to be more careful and eat less corn.
Fibre is good for your gut health, but too much of it may cause bloating or gas. It may make cause these problems because your body is not able to fully digest fiber.
Too much corn can contribute to excess calorie intake. Eating too many calories is bad news for those who are on a weight-loss journey.
There may be a rare case of corn allergy, says Singhwal. That may cause adverse reactions like red and itchy skin bumps, vomiting, diarrhea or runny nose.
Before consuming corn, one needs to remember to check for allergies. Also, consider how and which form of corn fits into your overall diet and ensure you’re not relying solely on corn for your nutritional needs.
The amount of corn you can have in one day depends on various factors such as your overall diet, health status, and individual tolerance. To aim for a balanced diet with a variety of foods, one medium-sized ear or one cup of kernels per day is advisable.
Yes, you can have corn every day as part of a balanced diet. However, it’s essential to have variety in your food intake to ensure your meal is balanced and you’re getting a wide range of nutrients.
Corn goes well with various dishes like salads, and soups, or as a side dish with proteins like chicken or fish. You can add them to your leafy salads, grilled meat, potato salad, pasta salad, and fresh fruit salad. However, it’s best to avoid combining corn with foods high in saturated fats or refined sugars for optimal health benefits.
Consuming corn in its raw state is generally considered safe; however, for optimal safety and cleanliness, it is advisable that you go in for organic corn and wash it well. Additionally, cooking corn helps to increase its digestibility and flavor profile by facilitating the breakdown of resilient cell structures.
Corn is one of the most popular cereal grains, and is absolutely delicious when added to soups and salads. It has many benefits such as improving eye sight, boosting energy and even prevents cancer. However, it should not be over eaten as it can lead to weight gain and other health issues.
Get latest updates on health and wellness along with Healthy Eating, Nutrition, Recipes, Superfoods
Unlimited Queries
Completely Anonymous
Credible Sources
