Top 6 Health Benefits of Corn

The average American eats about 5.5 pounds of fresh sweet corn each year, making sweet corn one of America’s most popular crops. Corn is very versatile. It can be extracted from pods and nodes and eaten raw. It is also found in products such as cereal, oatmeal and tortillas. It also has its own popular songs. 

But there are some that are very versatile, delicious, and good for you. In most cases, yes, says registered dietitian Alice Homan, MS, RD, LD. Corn has many health benefits. It is a food with a high low glycemic index because it is rich in insoluble dietary fibre. This means that your blood sugar levels will not suddenly spike to unhealthy levels because they are digested slowly. 

Why Corn is Good for Your Health:

Corn can be eaten fresh, frozen or canned. No matter how you eat it, corn can be part of a healthy diet. Don’t add too much,” says Homan. Instead, try healthy corn toppings like olive oil, lemon juice, low-fat feta cheese and salsa. Whole corn, cornmeal, cornflour, polenta, grits, and even popcorn are healthy. It also has its benefits. 

However, high-fructose corn syrup and corn sugar, sweeteners found in many processed foods such as cereals, breads, cookies and crackers, increase the risk of obesity, diabetes and other health problems. “It’s best to avoid products that contain corn syrup,” says Homan. or your baby’s diaper), it is not due to a digestive problem.

Health Benefits of Corn:

Corn contains high-quality nutrients that provide many health benefits. In addition to being delicious, each food may be rich in phytochemicals that protect against a variety of chronic diseases. Here are some well-researched and widespread health benefits. It can prevent constipation. One cup of corn contains 18.4% of the recommended daily amount of fibre. Since corn is a whole grain, it can help provide relief from digestive problems like constipation and haemorrhoids. One study found that corn bran was much better at relieving constipation than wheat bran. 

Dietary fibre increases bulk and softens stool, promotes regular bowel movements and reduces strain. This process stimulates peristalsis and produces gastric juice and bile. Increasing the amount of loose stools can significantly reduce the likelihood of irritable bowel syndrome (IBS) and diarrhoea. 

May cause weight gain:

Corn, especially the yellow variety, is a rich source of calories and a staple food in many places. The calorie content of sweet yellow corn and white corn is 96 calories per 100 grams. For this reason it is often used for rapid weight gain.

May Provide Essential Minerals:

Corn may contain several essential minerals that help ensure proper growth and fight disease. According to a 2017 study published in the Journal of Food Science and Technology, it is an important source of iron, zinc, copper, manganese, magnesium and phosphorus. However, the amount of nutrients varies depending on the method of harvest. Nutrients are best preserved when eaten whole or in popcorn form. Steaming, boiling or cooking reduces the nutrients. 

It may also include trace minerals, such as selenium, which are difficult to obtain in most diets. Phosphorus is essential for regulating normal growth, bone health and optimal kidney function. Magnesium is essential for maintaining normal heart rate and increasing bone density. 

May protect the heart:

Studies show that corn oil has anti-atherogenic effects on cholesterol levels, which may reduce the risk of various heart diseases. Corn oil in particular may be the best way to improve heart health, and this stems from the fact that corn contains the best combination of fatty acids. This allows omega-3 fatty acids to remove harmful LDL or bad cholesterol and convert it into binding sites. It can reduce the chances of artery blockage, lower blood pressure and reduce the risk of heart attack and stroke. 

Another study found that consuming corn bran oil could reduce cholesterol absorption in the body and reduce plasma LDL (bad cholesterol). As mentioned earlier, this reduction in LDL cholesterol does not mean a reduction in HDL or good cholesterol, which has beneficial effects on the body. These include its ability to reduce heart disease, prevent atherosclerosis, and generally eliminate free radicals throughout the body. The Australian government recommends corn oil as a food that helps prevent heart disease.

Eyes and Skin Care:

Yellow corn is a rich source of beta-carotene, which forms vitamin A in the body and is essential for vision and skin health. According to a study published in the journal Science, beta-carotene is a good source of vitamin A as it is converted into the amount required by the body. Vitamin A can be toxic if taken in excess, so it is ideal to obtain vitamin A through the conversion of beta-carotene. It also promotes skin and mucous membrane health and boosts immunity. 

Unless vitamin A is converted in the body, beta-carotene, like other carotenoids, can act as a very powerful antioxidant and fight disease. 

Helps control diabetes:

In recent decades, the world seems to be suffering from an epidemic of diabetes. The exact mechanism for this cannot be determined but it is usually related to nutrition. A 2018 study published in the Journal of Food Science and Human Wellness 

Found that eating whole grain corn reduces the risk of developing type 2 diabetes. According to the Journal of Medicinal Foods, eating grains may help manage non-insulin-dependent diabetes mellitus (NIDDM), and the phenolic phytochemicals found in whole corn may also help high blood pressure. According to the British Journal of Nutrition, phytochemicals regulate the absorption and release of insulin in the body, reducing the chances of spikes and dips in diabetics and helping them maintain a healthy lifestyle.

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