Corn is a favorite of all ages, whether it’s boiled sweet corn or buttery warm popcorn. Cornmeal, tortillas, raw and prepared corn cobs, nachos, and even cornmeal are all delicious ways to eat this vegetable.
Corn is not only delicious, but it also has numerous health benefits. It can treat a wide range of disorders. Did you know that it can help you grow your hair and fight inflammation? Read the article below to learn more about the health advantages of this colorful vegetable.
An In-Depth Look at Corn
Corn (Zea mays) is the edible grain (seed) of the grass-like cereal plant Zea mays (Poaceae). This domesticated crop is one of the world’s most extensively dispersed food crops, having originated in the Americas.
Corn is utilized in a variety of industries as livestock feed, human food, biofuel, and raw material. Yellow and white corn are the most often consumed types.
Corn varieties are numerous.
Corn with red, blue, pink, and black kernels that are sometimes banded, speckled, or striped are also available. That’s the outcome of some amazing genetic symbiosis!
Corn is classified into distinct varieties based on the texture of the kernels. Let’s look at a couple of them.
Dent Corn- The crown of the kernel has a dip caused by uneven drying of the hard and soft starch that makes up the kernel.
Flint Corn– Flint corn has no depression and contains a small amount of soft starch.
Flour Corn– Flour corn is constituted primarily of soft starch and has soft, mealy kernels that are easily processed.
Sweet Corn– Sweet corn seeds are wrinkled and transparent. The sweetness comes from the fact that the plant sugar is not converted to starch like other varieties.
Popcorn– Popcorn is a sort of flint corn that has small, firm kernels that are devoid of soft starch. The liquid in the cells expands when heated, causing the kernels to explode.
Corn is high in fiber, carbohydrates, minerals, vitamins, and other micronutrients, in addition to starch.
Yellow corn is the most often used corn type. White corn and yellow corn are nutritionally equivalent, with the difference being that yellow maize has more fiber than white corn.
Corn has a unique phytochemical profile as well.
Facts About Corn
- Corn has one of the highest quantities of phenolic chemicals among grains. This indicates it’s high in antioxidants, anti-inflammatory, and cancer-fighting compounds.
- Corn contains substances such as anthocyanins, coumarins, trihydroxy benzoic acid, vanillic acid, caffeic acid, ferulic acid, chlorogenic acid, and hydroxyphenyl acetic acid.
- Flavonoids such as quercetin, rutin, hirsutism, morin, kaempferol, naringenin, hesperetin, zeaxanthin, lutein, and derivatives can also be found in this cereal.
- Out of all the colors available in maize, purple corn is regarded to be the healthiest option because it is a reservoir of anthocyanin.
- Purple corn has a total flavonoid concentration of 307.42 to 337.51 mg/kg, while yellow corn has a flavonoid value of 248.64 to 281.20 mg/kg.
Corn contains a wealth of phytochemicals, thus consuming it will improve your overall health.
Corn’s antioxidants aid in the treatment of a wide range of ailments. Do you want to know which ones they are?
So, there you have it! Prepare for a healthy serving of science and proof.
Health Benefits of Corn
1. Increases the amount of iron in the body
Anemia is a condition caused by a lack of iron in the body. A drop in hemoglobin levels can cause a variety of developmental problems. Anemic children’s growth is stunted, their cognitive and psychomotor development is delayed, and their immune systems are weak or underdeveloped.
Iron is necessary for oxygen and nutrition delivery, as well as energy metabolism and menstruation.
You’ve probably observed that corn has high iron content in its nutritional profile.
Anemia can be alleviated by including sufficient amounts of maize or corn derivatives in one’s diet, especially in children and women. It’s also important to have enough iron in your body for the health of your eyes, hair, and skin.
2. Could Help You Lose Weight
Corn silk, also known as maize stigma, is a silky, thread-like waste substance that can be green or yellow. Corn silk contains a variety of essential flavonoids, tannins, saponins, alkaloids, sitosterol, calcium, potassium, and magnesium, as well as calcium, potassium, and magnesium.
Corn silk phytochemicals modulate fat storage, fat cell (adipocyte) development, and fatty acid metabolism through enhancing lipolysis and fatty acid metabolism. This may assist you in losing weight.
Many studies have shown that corn and its starch play a role in weight gain and obesity).
3. Enhances vision
Both lutein and zeaxanthin are carotenoids that are vital for visual development. Cataracts, macular degeneration, and age-related ophthalmologic problems are all caused by a lack of these carotenoids.
Along with ß-cryptoxanthin and ß-carotene, corn contains 21.9 ggs of lutein and 10.3 g/g of zeaxanthin.
When lutein concentration was measured in white, yellow, high-carotenoid, blue, and red corns, it was found to be highest in yellow corn (406 g/100 g) and lowest in blue and white corns (5.2 and 5.7 g/100 g, respectively).
4. Has the Potential to Reduce Inflammation
Pathogens, free radicals, heavy metals, toxic intermediates, overdose, malnutrition, external stressors, and any other negative physiological stress trigger inflammation in your body.
Different parts of maize contain proteins and phytochemicals that protect your body from pro-inflammatory substances. Corn gluten is one example of this type of protein. Anthocyanins, as well as flavonoids including quercetin, naringenin, and lutein, prevent the activation of various pro-inflammatory genes and cellular processes.
According to this notion, eating a diet high in corn can help with constipation, arthritis, irritable bowel disease, GERD, and dermatitis.
Corn, on the other hand, appears to be a pro-inflammatory agent, according to a large body of evidence. The starch and lipids are to blame!
5. Regulates Blood sugar
Hypoxia is caused by hyperglycemia (high blood glucose levels) (low oxygen level in blood). When there are free radicals in your blood, hypoxia becomes worse.
These free radicals, also known as reactive oxygen species, cause tissue inflammation and uncontrolled cell proliferation.
Corn’s anthocyanins and flavonoids are powerful free radical scavengers. They reduce free radicals, improve blood flow, protect pancreatic -cells, boost insulin secretion and sensitivity, and prevent kidney failure.
6. Improves Physique And Endurance
Corn aids in endurance building.
Carbohydrates are the finest fuel for the body during continuous exercise, according to all specialists. Corn, our hero, exudes carbs.
Even better, corn has a glycemic index of 56 to 69, which is considered mild.
Corn’s fiber and carbs aid in the development of your ideal body. Even though carbohydrates break down more quickly than protein or fat, they can be retained in your cells for a long period without causing inflammation. As a result, corn is the answer, particularly for athletes and regular gym-goers.
Is Corn Associated With Any Negative Side Effects?
It certainly does!
Corn’s high carbohydrate, fatty acid, and linoleic acid concentration can have the following negative consequences:
- Gas and bloating
- Acute dermatitis or atopic dermatitis
- Sudden Weight Gain
- Blockage of the intestines
Corn is a common edible cereal grain that is high in nutrients. It’s high in vitamins and minerals, as well as proteins, lipids, and carbohydrates. Corn’s phenolic chemicals, anthocyanins, and carotenoids contribute to its health advantages. Corn has potent anti-cancer, anti-inflammatory, and antioxidant qualities that aid in the treatment of a variety of illnesses. Corn consumption can help to control blood sugar levels, lose weight, reduce inflammation, increase iron levels, and improve stamina and physique.
Inflammation, constipation, stomach cramps, bloating and gas, intestinal blockage, and hemorrhoids are all possible side effects of excessive intake. As a result, eat corn in moderation and quit if you suffer any negative effects. In the event of an emergency, consult your doctor.
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.