Corn doesn’t have the same prestige as that some flashier plants do when it comes to health and nutritional value. But this delicious summer food has been a dietary staple for thousands of years, and still enjoys immense popularity the world over. Several myths about corn’s (lack of) health benefits have withered away in recent years, and solid evidence supporting corn’s nutritional value has come to light. HFR has analyzed the most recent research on corn and compiled the top 10 health benefits of corn:
- High in Antioxidants: Recent research suggests that corn is rich in antioxidants, thanks to the vast combination of phytonutrients found in its kernels. In yellow corn, carotenoids such as lutein and zeaxanthin are responsible for the heart-supportive properties. An enduring myth claims that these antioxidant properties are lost when corn is heated. But it is just that, a myth. Recent studies suggest antioxidant might even increase in corn when it is heated up.
- Promotes Digestive Health: Corn contains fiber that can be metabolized by intestinal bacteria into short chain fatty acids (SCFA). SCFAs foster development of healthy bacteria in the large intestine.
- Decrease Colon Cancer: The SCFAs released in the digestion of corn also give energy to our intestinal cells. This energy lowers the risk of colon cancer.
- Balances Mood: Corn contains vitamin B6, which helps your brain produce serotonin and norepinephrine, two chemicals that affect your mood. It also aids in melatonin production, which your body needs to regulate its internal clock so you can sleep at night and feel awake in the morning.
- Lower Blood Pressure: Some of the many phytonutrients found in corn inhibit angiotensin-l converting enzyme (ACE), lowering the risk of high blood pressure.
- High in Protein: Corn has a high protein content for a plant, making it a great way to hit your protein requirement for the day if you are a vegetarian. Each cup of corn has about 5 to 6 grams of protein, which you need to build muscles and have energy throughout the day.
- Regulates Blood Sugar: The diverse nutrients in corn combine in a way that is beneficial to blood sugar levels. Protein and fiber even out digestion, which prevents sudden spikes and drops in your blood sugar. Vitamins B1, B5 and folic acid are also known to regulate blood sugar. One study found that 1-2 cups of corn helps to control blood sugar in both type 1 and type 2 diabetes.
- Improves Overall Nourishment: Corn is the staple ingredient in many central and south American diets. Many researchers say that there is nutritional justification for this. Maize-bean meals are proven to increase overall nutrient status and absorption, especially for minerals like zinc, calcium and iron.
- Reduced Risk of Hemorrhoids: The fiber in corn alleviates digestive problems including hemorrhoids. It also reduces the chances of IBS.
- Prevents Anemia: Anemia occurs when your red blood cells do not regenerate at their regular rate. If you suffer from iron deficiency then your body cannot make enough hemoglobin, which is the protein responsible for carrying oxygen to body tissues. Corn is full of iron, so including it in your diet is a great way to prevent anemia.
