The corn season is here again, and it’s time to “blow the mouth organ”. Whether roasted, boiled, added to moin-moin (steamed bean dish) or cooked with beans, here are reasons you must eat this important cereal.
Corn or maize is one of the most popular cereals in the world and forms the staple food in many countries, including the United States and many African countries.
The kernels of corn are what hold the majority of corn’s nutrients, and are the most commonly consumed parts of the vegetable. The kernels can come in multiple colours, depending on where the corn is grown and species or variety. Another genetic variant, called sweetcorn, has more sugar and less starch in the nutritive material.
Corn provides many health benefits due to the presence of quality nutrients within. Besides being a delicious addition to any meal, it is also rich in phytochemicals, and it provides protection against a number of chronic diseases. Some of the well-researched and widespread health benefits of corn are listed below.
Calories
Corn is a rich source of calories and is a staple among dietary habits in many populations. The calorific content of corn is 342 calories per 100 grammes, which is among the highest for cereals. It is why corn is often turned to for quick weight gain, and combined with the ease and flexibility of growing conditions for corn, the high calorie content makes it vital for the survival of dozens of agriculture-based nations.
Haemorrhoids and cancer
The fibre content of one cup of corn amounts to 18.4 per cent of the daily recommended intake. This aids in alleviating digestive problems such as constipation and haemorrhoids, as well as lowering the risk of colon cancer, as corn is a whole grain.
Vitamins
Corn is rich in vitamin B constituents, especially Thiamin and Niacin. Thiamin is essential for maintaining nerve health and cognitive function. Niacin deficiency leads to Pellagra; a disease characteriaed by diarrhoea, dementia and dermatitis that is commonly observed in malnourished individuals. Corn is also a good source of Pantothenic acid, which is an essential vitamin for carbohydrate, protein, and lipid metabolism in the body. Deficiency of folic acid in pregnant women can lead to the birth of underweight infants and may also result in neural tube defects in new-borns. It provides a large percentage of the daily folate requirement, while the kernels of corn are rich in vitamin E, a natural antioxidant that is essential for growth and protection of the body from illness and disease.
Minerals
Corn contains abundant minerals which positively benefit the bodies in a number of ways. Phosphorous, along with magnesium, manganese, zinc, iron and copper are found in all varieties of corn. It also contains trace minerals like selenium, which are difficult to find in most normal diets. Phosphorous is essential for regulating normal growth, bone health and optimal kidney functioning. Magnesium is necessary for maintaining a normal heart rate and for increasing bone strength.
Antioxidants
According to studies carried out at Cornell University, corn is a rich source of antioxidants which fight cancer-causing free radicals. In fact, unlike many other foods, cooking actually increases the amount of usable antioxidants in sweet corn.
The heart
According to researchers, corn oil has been shown to have an anti-atherogenic effect on cholesterol levels, thus reducing the risk of various cardiovascular diseases. Corn oil, particularly, is the best way to increase heart health, and this is derived from the fact that corn is close to an optimal fatty acid combination. This allows omega-3 fatty acids to strip away the damaging “bad” cholesterol and replace them at the binding sites. This will reduce the chances of arteries becoming clogged, will reduce blood pressure, and decrease the change of heart attack and stroke.
Anaemia
Corn helps to prevent anaemia caused by deficiency of these vitamins. It also has a significant level of iron, which is one of the essential minerals needed to form new red blood cells; a deficiency in iron is one of the main causes of anaemia as well.
Vitamin A
Yellow corn is a rich source of beta-carotene, which forms vitamin A in the body and is essential for the maintenance of good vision and skin. Beta-carotene is a great source of vitamin A because it is converted within the body, but only in the amounts that the body requires.
Diabetes and hypertension
In recent decades, the world has seemed to suffer from an epidemic of diabetes. Although the exact mechanism for this cannot be pin-pointed, it is generally assumed to relate to nutrition. Eating more organic fruits and vegetables, like corn, has been thought to be a return to an older style of diet, and it has been linked to reduced signs of diabetes.
Studies have shown that the consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole corn. Phytochemicals can regulate the absorption and release of insulin in the body, which can reduce the chance of spikes and drops for diabetic patients and help them maintain a more normal lifestyle.
Corn is easily available across markets and it is always good to consume fresh corn. However, frozen corn can also be used. While buying fresh corn, make sure the husks are not dried out. Also consume fresh corns within few days to ensure good taste. For storing fresh corns, you may keep the husk and store in air-tight containers in the refrigerator.