Maize or Corn Nutrition Facts
Corn not only provides the necessary calories for healthy, daily metabolism but is also a rich source of vitamin A , B, E and many minerals . Its high fiber content ensures that it plays a significant role in the prevention of digestive ailments like constipation and hemorrhoids as well as colorectal cancer .
The antioxidants present in it also act as anti-carcinogenic agents and prevent Alzheimer’s disease.
Health Benefits of Corn
Corn provides many health benefits due to the presence of quality nutrients within. Besides being a delicious addition to any meal, it is rich in phytochemicals and provides protection against a number of chronic diseases. The well-researched and widespread health benefits of corn are listed below.
The fiber content of one cup of corn amounts to 18.4% of the daily recommended amount. This aids in alleviating digestive problems such as constipation and hemorrhoids, as well as lowering the risk of colon cancer due to corn being a whole-grain.
Fiber has long been promoted as a way to reduce colon risk, but insufficient and conflicting data exist for fiber’s relationship with preventing cancer, although whole-grain consumption has been proven to reduce that risk. Fiber helps to bulk up bowel movements, which stimulates peristaltic motion and the production of gastric juice and bile. It can also add bulk to overly loose stools, which can reduce the chances of irritable bowel syndrome (IBS) and diarrhea .
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 characterized by diarrhea, 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.
Corn is a rich source of calories and is a staple in many places. The calorific content of corn is 342 calories per 100 grams, which is among the highest for cereals. This is why, it 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 agricultural nations.
Provides Essential Minerals
Corn contains abundant minerals which positively benefit the body 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 mineral density.
According to studies carried out at Cornell University, corn is a rich source of antioxidants which fight cancer-causing free radicals. Unlike many other foods , cooking actually increases the number of usable antioxidants in sweet corn. It is a rich source of a phenolic compound called ferulic acid, an anti-carcinogenic agent that has been shown to be effective in fighting tumors that lead to breast and liver cancer. Anthocyanins, found in purple corn, also act as scavengers and eliminators of cancer-causing free radicals. Antioxidants have been shown to reduce many of the dangerous forms of cancer because of their ability to induce apoptosis in cancerous cells while leaving healthy cells unaffected. This is particularly relevant when phytochemicals are the source of the antioxidants, which is another type of chemical found in high volumes in corn.
Protects Your 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 improve 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 lower the chances of heart attack and stroke.
Corn helps to prevent anemia caused by a 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 of iron is one of the main causes of anemia as well.