8 Surprising Benefits of Corn – For What it Serves?
Corn is one of the most consumed cereals since the beginning of agriculture. Carotenoids are antioxidants such as lutein and Zeaxanthin that give the yellow color to corn nutrition kernels. These substances are mainly used to promote eye health.
The different varieties of corn are also rich in fiber that aid in weight loss and strengthen the health of our lower digestive tract.
Corn is a rich source of many vitamins and minerals and for this reason t, e consumption of its different varieties, as well as its derivatives, fits perfectly into a healthy and nutritious diet.
Among the benefits of corn nutrition for health, we can mention the prevention of digestive and heart diseases, the reduction of hypertension and the prevention of neural tube defects in infants.
What corn is for 6 main properties and facts
1) Corn NUTRITION is rich in antioxidants
All varieties of corn provide antioxidant phytonutrients that bring different benefits of corn nutrition to health. The exact combination of phytonutrients, however, depends on the variety. Yellow-grain corn is richer in lutein and zeaxanthin. Blue corn has unique concentrations of anthocyanins and purple corn provides unusual amounts of protocatechuic acid.
Antioxidants are substances that can protect our body cells from damage caused by free radicals that can occur as a normal consequence of some metabolic processes, or even from exposure to certain chemicals, smoking, pollution and radiation.
Consuming foods rich in antioxidants serves to ensure heart health and may also help reduce the risk of infections and some forms of cancer.
2) Grain represents a good source of protein
One serving of a glass of corn nutrition provides 5 grams of protein, which represents about 10% of the daily dose recommended by nutritionists. The proteins obtained from the consumption of corn nutrition contain almost all the amino acids essential to our daily health, except for lysine, which can be solved by adding beans, eggs, poultry or lean meat to the meal.
Our body needs complete proteins at each meal so we can get the recommended daily allowance and thus ensure the health of our cells and organs, our muscles, our connective tissue and our bones. Women should consume 46 grams of protein a day, while men need 56 grams.
3) Corn Nutrition contains fiber in abundance
Insoluble-type fibers are beneficial because they aid in the formation of fecal cake and prevent constipation in the gut. Soluble type binds to cholesterol molecules and helps to draw them out of the body, which helps reduce blood fat levels and reduces the risk of cardiovascular disease.
Corn nutrition contains a good amount of fiber, most of which is insoluble. In about 100 grams of the beloved movie popcorn, there are about 20 grams of fiber. This amount is about half of the daily intake adequate for men and women.
Research has established recommended fiber intake based on the total needed to protect heart health. In a cup of cooked corn, there are about 4 grams of fiber, which is about 15% of the total we should ingest daily.
4) The cereal contains folic acid
Our body relies on folic acid to metabolize DNA (Deoxyribonucleic Acid) and proteins. This acid is a vitamin B complex and needs to be present in our body, especially in women of childbearing age because it prevents any birth defects in the fetus that may occur in the first weeks after conception. It also helps protect the heart as it converts an amino acid called homocysteine whose high levels can damage blood vessels.
In addition, it is vital to other metabolic processes like the production of brain neurotransmitters. A glass of cooked corn contains 34 micrograms of folic acid, nine percent of the daily allowance recommended by experts.
5) Corn is a rich source of calories
Corn nutrition is a rich source of calories and is, therefore, the food base of many populations and plays a vital role in the survival of dozens of farm-based countries. Every 100 grams cooked corn contains 90 calories, one of the highest values among cereals. Its high-calorie content ensures satiety but can be a villain for quick weight gain when ingested in excess.
Corn Nutrition Information
Serving Per 100 g, Energy 90 calories, Carbohydrate 19 g, Sugar 3.2 g, Proteins 3.2 g, Fats 1.2 g, Fibers 2.7 g
8 Benefits of corn for health and fitness
Corn not only provides the necessary calories for a healthy daily metabolism but is also a rich source of vitamins A, B, E and many minerals.
See the main benefits of corn nutrition to health. Let us understand how their properties are positive for our body. So what’s the corn for?
1) Prevention of heart disease
According to recent research, corn oil may have antiatherogenic properties, that is, it can reduce the excess cholesterol in the vascular walls, thus reducing the risk of various cardiovascular diseases. Corn oil, in particular, is the best way to increase heart health because of its combination of fatty acids, among them omega 3, which has the ability to lower “bad” cholesterol by reducing the chances of arteries and also blood pressure. Factors that can trigger the heart attack and stroke.
2) Corn consumption may help control diabetes
Increased intake of organic fruits and vegetables, such as corn, may be associated with reduced diabetes in the last decade, an epidemic disease worldwide. Studies have shown that one of the benefits of corn nutrition is an aid in the treatment of diabetes in patients not dependent on insulin, and is also effective against hypertension due to the presence of the phenolic phytochemicals it contains.
Phytochemicals can regulate the absorption and release of insulin in the body, which can reduce the possibility of blood sugar spikes and prevent gout in diabetic patients, helping them to maintain a more normal lifestyle. However, one must be aware of the quantity to be consumed.
3) Corn can help in the prevention of diseases of the digestive tract
Consuming cooked corn or popcorn satisfies because of the fiber content present in the beans. The benefits of corn from the fibers to the digestive system are very well documented. Recent research shows that the fibers present in corn help in the proliferation of bacteria beneficial to our large intestine. Such bacteria process the short-chain fatty acids responsible for supplying energy to our intestinal cells and thus help reduce the risk of diseases, including the risk of developing colon cancer.
4) Cereal provides eye protection
Intake of antioxidants, especially carotenoids such as lutein and zeaxanthin, can promote considerable corn benefits for eye health.
These carotenoids are more present in the yellow variety of corn and are known as macular pigments. They are present on the inner surface of the retina, the part of the eye sensitive to light. Its function is to protect the retina from oxidative damage caused by light.
Research shows that ensuring high levels of carotenoids in the blood can reduce the risk of both macular degeneration and the occurrence of cataracts.
As an example, a study with 356 people among young and old people showed a 43% reduction in the risk of macular degeneration among those with higher carotenoids intake, especially lutein and zeaxanthin, in relation to the other individuals.
5) When consumed in moderation, corn can help weight control
Corn nutrition has several properties that support weight control, but it also has a potential disadvantage. One advantage is that about 70% of corn is made up of water and this helps to control weight because water adds volume without adding calories to food.
Another benefit of corn nutrition comes from the volume of protein and fiber in the grain. Both nutrients help to maintain satiety over a longer period of time. The downside, however, is a high concentration of carbohydrates that cause the rise in blood sugar. One serving of a cup of corn has 31 grams of carbohydrates, or nearly a quarter of the recommended intake for a whole day.
6) The Benefits of Corn as a Cosmetic
Cornstarch is used in the manufacture of many cosmetic products and also serves to be applied topically to relieve different types of skin irritation and rashes. Corn products are indicated to replace carcinogenic petroleum products which are the main components of many cosmetic preparations. Many of the traditional skin creams contain petroleum jelly as a base, a material that can often block the pores of the skin and make certain conditions worse.
7) Vitamin A Brings Benefits of Corn to Skin and Immune System
Corn nutrition is a rich source of beta-carotene, which forms the vitamin A in our body. This vitamin is essential and serves to maintain good vision, healthy skin, the health of mucous membranes and the proper functioning of the immune system.
Vitamin A can be toxic if over-supplemented, so it is best to consume it in the form of beta-carotene. The amount of beta-carotene ingested that is not converted to vitamin A acts as a very strong antioxidant, like all carotenoids, and can fight diseases such as cancer and heart disease.
8) Recent studies associate Corn intake with the AIDS virus
Many recent studies have examined corn’s ability to improve nutrition for certain groups of people, especially when combined with vegetables and consumed in the form of porridge.
The researchers involved noticed an improvement in the absorption of minerals such as zinc, calcium, and iron, as well as carbohydrates and proteins from this rich nutrient mixture.
A new area of research related to maize involves its potential activity against the HIV virus, the AIDS virus. A specific protein found in corn, called GNAmaize, has been shown to have the ability to inhibit HIV.
In simple words, this protein can bind to carbohydrates or their receptors that are found in cell membranes. In the case of some microorganisms, including the HIV virus, GNAmaize binds to its sugars, preventing its activities. Although further research is needed to determine the relationship between daily maize consumption and combating the risk of HIV infection, this is an important step in enhancing the health benefits of maize.
What is corn syrup present in processed foods?
Both glucose syrup, usually made from corn starch, and corn syrup itself are liquid sweeteners used in industrialized foods in general, such as crackers, ice creams, soft drinks, salad dressings, among many others.
Nutritionally speaking, both vary depending on the manufacturer but are concentrated sources of calories with very little nutritional value. One serving of a tablespoon of corn-based glucose syrup has 70 calories, 17 grams of carbohydrates and 6 milligrams of sodium. The same portion of light corn syrup has 62 calories, 17 grams of carbohydrates and 14 milligrams of sodium.
Syrups are widely used, especially in frozen desserts because their consistency helps prevent crystallization. They are also used in baking products to sweeten and keep certain soft and moist recipes.
For many experts, corn syrup, or corn nutrition liquid, is one of the great villains of obesity worldwide, as we increasingly consume industrialized products whose recipes are full of this product.
It is important to check its presence in food, since it is used as a sugar substitute but can have a negative or even worse effect on the body.