Rich in fiber, corn helps address digestive issues, contains antioxidants that may prevent cancer… these are some lesser-known benefits of corn.
Nutritional Components of Corn
According to Healthline, corn is a rich source of vitamins C, B1, B9, and other components like proteins, fats, fiber, magnesium, and potassium, all of which are excellent for our health.
However, corn products often lose much of their nutritional value compared to fresh corn or boiled corn.
Here are some benefits of corn that you might not know:
High in Fiber
Corn is very high in fiber, which often leads to its reputation for being hard to digest. While this may sound negative, it actually has a positive effect since corn contains insoluble fiber, which is highly effective in combating digestive issues like constipation and hemorrhoids. This benefit is due to its ability to absorb water, soften stool, and stimulate bowel movements.
Rich in Folate
The folate in corn helps prevent neural tube defects and heart disease. Studies have shown that folate can prevent the buildup of the amino acid homocysteine in the body. Long-term elevated homocysteine levels are associated with higher rates of heart disease, while folate helps reduce these levels.
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Antioxidant Properties
All types of corn are rich in antioxidants, which are crucial for combating free radicals that can lead to cancer. Recent studies indicate that the antioxidant benefits of various corn types come from the combination of phytochemicals present in corn. Yellow corn is particularly high in carotenoids, especially lutein and zeaxanthin. Green corn contains anthocyanins, while purple corn has protocatechuic acid, which has been shown to have strong antioxidant properties.
Blood Sugar Control
The proteins and fiber found in corn can help regulate the absorption of sugar from the digestive system into the bloodstream, preventing rapid spikes or drops in blood sugar. Eating corn in moderation has shown to be beneficial for blood sugar control in both Type 1 and Type 2 diabetes.
Consuming a vegetarian diet that includes foods containing glucose and insulin has been shown to be beneficial for blood sugar levels. Interestingly, a study revealed that whole grain corn bread is one of the most accepted food types for elementary and teen-aged individuals diagnosed with Type 1 diabetes.
B Vitamins
Corn is rich in B vitamins and components, particularly thiamine and niacin. Thiamine is essential for maintaining nerve health and cognitive function. Niacin deficiency can lead to Pellagra, characterized by three symptoms: diarrhea, memory loss, and dermatitis, often seen in those with a diet lacking niacin or tryptophan or both, and an imbalance of amino acids, particularly in those who completely avoid corn.
Vitamin E
Corn contains a high amount of vitamin E, which is essential for overall health and vital for the body. It also helps prevent and combat numerous diseases.
Phosphorus
All varieties of corn are very rich in phosphorus, which is necessary for normal growth rates, bone health, and kidney function.
Magnesium
Corn kernels are rich in magnesium, which is necessary for maintaining a normal heart rhythm and enhancing bone strength.
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Cancer Prevention
Corn is rich in phenolic compounds known as ferulic acid – a proven anti-cancer agent. The anthocyanins found in purple corn also act as scavengers, neutralizing cancer-causing free radicals. Antioxidants have been shown to significantly reduce the most dangerous forms of cancer by triggering the self-destruction of harmful cells while leaving healthy cells intact.
Prevention of Anemia
Vitamin B12 and folic acid found in corn can help prevent anemia caused by vitamin deficiencies. Corn is also rich in iron, one of the essential minerals for creating new red blood cells. Importantly, iron deficiency is one of the leading causes of anemia.
Skin and Hair Health
Yellow corn is an excellent source of beta-carotene, which produces vitamin A in the body and is necessary for maintaining good vision and healthy skin. Vitamin A also benefits the health of the skin and mucous membranes, as well as boosting the immune system.
Is Eating Corn in Large Quantities Healthy?
Corn is delicious and filling, but excessive consumption can be unhealthy.
Corn is delicious and filling, but consuming too much can be detrimental to your health. The large amount of starch in corn can produce a lot of gas when it moves through the intestines, leading to bloating and indigestion.
Excessive accumulation of fiber and proteins like prolamins and lectins can burden the digestive system, especially the stomach, potentially causing leaky gut syndrome, infections, damage, intestinal disorders, and diarrhea.
Additionally, excessive sugar from corn can lead to tooth decay and elevated blood sugar levels, worsening conditions for those with diabetes. Furthermore, consuming a lot of corn can make you more prone to skin conditions and allergies.
To ensure your health, it’s advisable to consume corn in moderation and not overindulge.
How Much Corn Should You Eat Daily?
For good health, you should only consume a moderate amount of corn and not overeat.
The recommended serving of corn for an adult is 100g of corn kernels per day, equivalent to ½ cup or 1 medium-sized ear of corn.
To maintain health, it’s best to stick to this serving size and avoid excessive consumption.
If you have digestive disorders, diabetes, colitis, allergies, or experience unusual reactions after eating corn, you should consult a doctor for timely medical advice and treatment.
