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Corn, or maize, is a very popular vegetable in the US. It is a favorite at summer barbecues on the grill, you can pop it into a healthy snack, bake with it when it is dried into flour, and cook with corn oil. It is really a versatile and healthy food.
Corn comes in three types and a variety of colors, according to the Kansas Farm Food connection. These include: sweet corn which is usually yellow or yellow and white; dent corn which is commonly known as field corn and is used for animal feed, making ethanol, and other bio product; popcorn; and Indian corn which is used mainly for decoration
While sweet corn – what most people refer to as just corn – is available fresh in the summer, and frozen or canned all year round, it tends to get a bad rap. That’s because many people believe that the vegetable that is high in sugar and carbs is not healthy, according to WebMD. But they are missing out on some real nutritional and health benefits of eating corn.
Provides Essential Vitamins and Mineral
Just one ear of corn contains 3.4 grams of protein and 2.4 grams of fiber, which is 42 percent for men and 64 percent for women of the daily recommended amount, according to Healthline. Sweet corn contains a myriad of vitamins and minerals including: vitamin B5, folate, B6, niacin, and potassium. There are even more minerals in popcorn.
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Chock Full of Antioxidants for Eye Health
Corn contains a higher number of antioxidants than other starchy food like grains including ferulic acid, anthocyanins, as well as zeaxanthin and lutein which are carotenoids that are good for eye health. High levels of these carotenoids have been linked to a reduced risk of the age-related eye diseases macular degeneration – a leading cause of blindness – and cataracts according to a review of studies about the role of zeaxanthin and lutein in eye health.
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Good for Gut Health
The insoluble fiber in corn which is not broken down and stays in your GI tract, helps to bulk up stool and prevent constipation, according to WebMD, and reduces the risk of hemorrhoids. The fiber also aids in feeding the healthy bacteria in your digestive tract which could actually help protect you against colon cancer. Eating popcorn may also help protect your colon from diverticulitis which is an infection or inflammation that causes pouches in the intestines. This can be an acute or chronic disease.
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May Protect Your Heart
Corn provides nutrients that could offer cardiovascular benefits, suggested verywell fit. The fiber in corn helps to reduce cholesterol levels and the potassium aids in the reduction of blood pressure. Both of these factors contribute to heart health. In addition, corn contains around 10 percent of the daily recommended amount of magnesium which may reduce the risk of strokes and heart disease and protect your heart from damage.
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Could Reduce the Risk of Type 2 Diabetes
Polyphenols are helpful plant compounds that are found in many foods. Purple corn contains a polyphenol called anthocyanin that helps to improve the regulation of insulin and glucose levels. A study that was published in Food Science and Human Wellness concluded that the nutrients and phytochemicals found in corn helps to lower the risk of developing type 2 diabetes.
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