Overview

Corn is also known as Maize and is a grain plant which is available all over the world. Usually, it is considered a vegetable but it is a grain which is rich in vitamins, minerals, and fibers. Yellow color corn is popular around the world. But the corn comes in other colors like red, orange, purple, blue, white, and black. It is one of the most popular cereals in the world. And the staple food in many countries. Maize can be grown in diverse climatic conditions.

The botanical name of corn is Zea mays. It is a member of the Poaceae family. Maize available in many variants but sweet corn is the most used variant in the world. Corn used in multiple cuisines for cooking different dishes. It is most harvested grain when compared to the other grains. Corn also used in different ways like tortillas, cornflakes, corn flour, and syrup. The corn seeds are also called as kernels.

health benefits of Corn

Origin

Corn is originated from Southern Mexico. It was first cultivated in Mexico and Central America about 10,000 years ago.

Nutrition Value

A Corn weighs 100 grams provide the 370 calories with a certain amount of dietary fiber. It is a rich source of Calcium, Iron, Phosphorous, Manganese, Magnesium, Potassium, Sodium, Zinc, Copper, Selenium, Vitamin A, and Vitamin K.

The following table shows the nutrition percentage of Corn:

% Daily intake per serveAverage quantity per serving
Protein20%9.6g
Carbohydrate27%75g
Dietary Fiber30%7.5g
Fat8%4.9g
Saturated Fat4%0.9g
Calcium1%7.2mg
Iron16%2.9mg
Potassium9%290mg
Copper17%0.5mg
Sodium2%36mg
Selenium23%16mg
Vitamin A5%216 IU
Vitamin K1%0.5mcg
Magnesium54%212mg

Glycemic Index

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The Glycemic Index values for the corn is 48. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of corn is 8.

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Benefits

Prevents from Anemia

Corn contains the rich source of vitamin B12, folic acid, and Iron which helps in the production of red blood cells within the body. It helps in reducing the chances of Anemia, by supplying enough of the nutrients which are needed to provide the fresh Red Blood Cells.

Prevents Haemorrhoids

Corn contains the 19 percentage of daily required dose of fiber, which implies that it is good for your internal organ movements. It will assist you with varied digestive problems like constipation and haemorrhoids, and additionally protect you from getting colon cancer. Fiber is good for your internal organ movements because it bulks up your stool and facilitates its movement down the alimentary tract. As a result, it is additionally good for diarrhea and irritable bowel syndrome.

Contain Bio Active Plant Compounds

Many people today are choosing a plant-based diet. Because of the vast benefits that plants contain within the type of phytonutrients and bio-active chemical compounds. Corn contains anthocyanins, phytic acid, ferulic acid, carotenoid, and xanthophyll. These enzymes offer multiple health benefits.

It's a Gluten Free

People who are suffering from gluten intolerance usually suffer intense reactions to the enzymes, which causes different kinds of health complications. Corn and corn flour could be a good option because it is gluten-free and a far better option than other grains.

Provides huge amount of Minerals

Corn contains a rich source of minerals like copper, zinc, iron, phosphorous, manganese, magnesium, and selenium, which is not easy to find in other foods. Phosphorous helps with a number of body functions and it is used to regulate kidney functions. Magnesium helps to maintain healthy heart rate and boosts the bone density.

It delays aging process

If you like to stay young and maintain young looks, then you need to consume the sweet corn. Because it is a powerhouse of antioxidants which helps in preventing the aging process.

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Controls Diabetes

As we know diabetes cannot be cured, it only controlled. That's why it is necessary to keep an eye on your diet if you have diabetes. Corn contains a healthy quantity of phytochemicals. Because of this, you will be able to regulate the insulin present in your blood. It helps you to control the increase and drop of sugar in your body, and thus control your diabetes also.

It's helpful during Pregnancy

It is rich in folic acid and contains zeaxanthin and pathogenic acid which reduces the chances of birth defects in the baby. It will protect the baby from muscular degeneration and physiological issues. Because of its high fiber content, it additionally soothes constipation, which could be a quite common concern for expecting mothers.

Types

There are wide varieties of corn available some of them as follows:

  • Dent Corn
  • Flint Corn
  • Popcorn
  • Sweet Corn
  • Pod Corn
  • Heirloom Corn
  • White Corn
  • Flour Corn

Availability

All Year

Selection

Corn is available on the market across all over the world. Always prefer to consume the fresh corn, however, frozen corn may also be used. While selecting the corns make sure that corn husks are not dried out. It is always recommended to consume fresh corns in a few days to ensure good taste.

How to Preserve

Always prefer to store the corn in a refrigerator without removing the husk. You can also wrap the corn in a plastic bag to keep it fresh for more than two days.

Other Resources

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