Nutrients and Benefits of Corn
14 December, 2021
Almost everyone likes to eat roasted corn during the rainy season. Corn is a special type of food item used as a diet that is counted among the world's popular cereals. It is the main form of food in many countries. Corn Rotis are very much liked in many places in India too. It is also considered good for health in terms of nutrition. Due to its medicinal properties, it is also used in Ayurveda for the treatment of various diseases. Corn proves beneficial in reducing weight, curing low blood pressure, reducing diabetes, and reducing neural tube defects at birth. On the other hand, the health benefits of roasted corn are even more.
What is Corn?
Corn is counted among the coarse grains. In India, it is mostly consumed in the form of corn. Corn is cultivated from plains to hilly areas with an altitude of about 2700 m. The scientific name of corn is Zea mays. In India, it is cultivated extensively in Bihar, Andhra Pradesh, Rajasthan, Karnataka, and Uttar Pradesh. If we talk about the world, then it is well cultivated in countries like Brazil, China, America, and Mexico.
Nutrients in Corn
Corn is high in calories which is very important for healthy living and daily metabolism. Apart from this, corn is also considered a rich source of vitamins A, B, E, and many minerals. Along with this, proteins, fats, and carbohydrates are also present in it. Fibre is found in abundance in corn which works to prevent and eliminate digestive diseases like piles, constipation, and colorectal cancer. The antioxidants present in it, acting as an anti-carcinogenic agent, also help in curing brain diseases like Alzheimer's (amnesia).
Benefits of Corn
Consumption of corn has been shown to have a positive effect on improving digestion power. Vitamin-B complex is found in corn which improves the digestive system, eliminates the problem of constipation. Consumption of corn on this basis helps in improving the digestive system.
To lose weight-
Corn is rich in fibre which works to control abdominal obesity. It does not allow fat to settle in the body, as a result, obesity does not increase. According to the Boston University of America, the extract of corn silk (light fibrous hair present on the corn) rich in a chemical called mesin also helps in reducing weight. Therefore, corn is a good option for weight loss.
Corn proves helpful in controlling the increased cholesterol level. A research report related to corn indicates that linoleic acid is found in corn oil which helps in controlling the increased cholesterol by reducing it.
According to research by NCBI (National Center for Biotechnology Information), some such elements are present in corn which work to increase the amount of insulin in the body. According to another research report, regular consumption of corn effectively reduces the blood sugar of type-2 diabetes patients. In this regard, some experts also recommend consuming corn in diabetes due to being rich in carbohydrates, fibre, vitamins, and proteins.
For heart health-
According to research, roasted corn grains (popcorn) are considered to be rich in phenolic compounds and antioxidant properties which work to provide relief in heart disease and high BP. Therefore, for a long time, corn is considered a good remedy for heart health.
A research report related to the eyes states that the lack of compounds such as antioxidants, lutein, and zeaxanthin in older people leads to laxity (looseness) of the eyes which later causes problems like weak eyes, low vision, and blindness. Since corn is considered a good source of zeaxanthin, antioxidant, and lutein compounds, it is a beneficial remedy to keep the eyesight good for a long time.
A good amount of calcium is present in corn which is one of the essential nutrients for the strength of bones. Apart from this, the antioxidant properties present in corn also reduce the risk of bone loss. Therefore, the consumption of corn proves beneficial for bones.
For Alzheimer's disease-
According to research in the International Journal of Molecular Sciences, vitamin E plays an important role in reducing Alzheimer's disease because vitamin E is found in corn which is also a powerful antioxidant. Therefore, the consumption of corn proves to be helpful in Alzheimer's disease.
For iron deficiency and anaemia-
Corn helps in meeting the deficiency of iron in the body. According to NCBI, iron is found in abundance in corn. Therefore, iron deficiency in the body can be overcome by its consumption. The lack of iron in the body is considered the main cause of anaemia (lack of red blood cells), therefore, the consumption of corn also helps in reducing the risk of anaemia.
For hair and skin-
According to experts, the vitamin-B complex is present in corn which also proves beneficial for both skin and hair. Apart from this, nutrients like vitamins-A, C, E, D, iron, and zinc are also found in corn in which vitamins-A, C, E, D, are considered necessary for the skin, and vitamins C, D, iron, and zinc are considered necessary for the hair.
Beneficial in pregnancy-
Consuming corn in pregnancy is beneficial because it is a good source of calcium, iron, and folate which are considered essential nutrients during pregnancy. Actually, all these nutrients help in the development of the fetus, spine, and brain. It also reduces the chances of birth defects in the baby. Therefore, consuming corn during pregnancy is good for health.
Side effects of Corn
- Since fibre is present in high amounts in corn, excessive consumption of it can cause problems like abdominal pain, bloating, and constipation.
- Sometimes excessive consumption of corn also produces pellagra (vitamin B-3 deficiency) in the body which causes diarrhoea and skin diseases.
- Gluten, found in corn, can sometimes also cause skin allergies for some people.