1. Good for Digestion: Corn is high in dietary fiber which comprises of both soluble and insoluble fiber. Soluble fiber helps in blocking cholesterol absorption by turning into a gel like consistency whereas insoluble fiber prevents constipation and intestinal problems by promoting soft and bulky stool that can move easily through the intestines, thus reducing the chances of Irritable Bowel Syndrome and diarrhea. Thus, it aids in preventing digestive problems like constipation and hemorrhoids as well as colon cancer
2. Prevents Anemia:Anemia is caused due to the deficiency of vitamin B12 and folic acid. Corn contains a significant amount of these as well as iron which is one of the essential minerals required to form new red blood cells. Deficiency of iron can also cause anemia.
3. Increased Energy: Corn is considered as a starchy vegetable as it contains a high amount of carbohydrates which provide you with short term and long term energy. They also ensure proper functioning of brain and nervous system. One cup of corn provides around 29 grams of carbs. This is particularly beneficial for athletes as they require more carbs to optimize exercise performance.
4. Lowers LDL Cholesterol: Cholesterol is produced by the liver and there are generally two types of cholesterol, HDL or good cholesterol and LDL or bad cholesterol. Bad cholesterol increases due to the intake of fatty food, thus weakening your heart and causing cardiovascular diseases. Sweet corn is rich in vitamin C, carotenoids and bioflavonoid that keep your heart healthy by controlling cholesterol levels and increasing the flow of blood.
5. Facilitates Weight Gain: Corn is a great option for underweight people, referred to as ‘hard gainers’. They need to increase their caloric intake so as to put on some pounds on their frames. Corn is rich in carbs as well as calorie dense to bulk up your body. Thus, it can be a healthy addition to your meals if you are underweight. One cup of corn kernels provides as much as 130 calories.
6. Prevents Diabetes and Hypertension: Organic fruits and vegetables like corn have proven to be effective in reducing the signs of diabetes. Regular consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus (NIDDM) and protects against hypertension due to the presence of phenolic phytochemicals in whole corn. Phytochemicals regulate the absorption and release of insulin in the body, thus reducing the chances of spikes and drops for diabetic patients and enabling them to maintain a normal lifestyle.
7. Stronger Connective Tissue: Connective tissue comprises of bones, ligaments, tendons, muscles and cartilage. Corn contains the trace mineral manganese that strengthens the connective tissue. In addition to these, manganese keeps blood sugar levels stable and breaks down carbs and fat to provide energy.Corn also contains a large proportion of minerals like magnesium, iron, copper and phosphorus which is needed for healthy bones. These nutrients prevent your bones form cracking as you grow older.
8. Improves Vision: The yellow kernels of corn contain substances called carotenoids which reduce the risk of macular degeneration i.e. impairment of vision at the center of your line of sight. Beta-carotene helps in producing vitamin A, thus supporting better vision.
9. Anti-cancer Properties: Research has proved that antioxidants found in corn can fight and eliminate cancer causing free radicals. Moreover, this grain is a good source of phenolic compound, ferulic acid which is effective in fighting tumors in the breast and liver.
10. Beneficial during Pregnancy: Being a rich source of folic acid, corn is particularly beneficial for pregnant women. Deficiency of folic acid in pregnant women can cause the birth of underweight infants and also cause neural tube defects at birth. Thus, pregnant women should include corn in their diet as it benefits the health of both the child and the expecting mother.
Nutrition Facts About Corn
Corn is rich in phosphorous, magnesium, manganese, zinc, copper, iron and selenium. It also has small amounts of potassium.
Vitamin Content of Corn
Corn has vitamin B (Thiamin, vitamin B6, niacin, riboflavin, and folate). It also has traces of vitamin A and E.