Corn comes in many forms and tastes. In general, there are four versions main categories of corn: field, sweet, popcorn and ornamental. Corn is very versatile and is used as components of tortilla chips, cornmeal, corn oil, and a popular vegetable to be added in soup. (Carruthers, 2018)
The whole part of corn is also very useful. The cob can be eaten, the kernels can be popped for pop corns, the silk is used as a medicinal tea, the husk is used in making Mexican classic dish tamales, and the stalks can be used as feeds for the livestock. (Carruthers, 2018)
While corn has many uses, have you ever known about the various health benefits of this plant?
Here are the health benefits that you can get from eating corn:
Corn prevents hemorrhoids and promote a healthy excretory system
Hemorrhoids are the swollen veins located around the anus or the lower rectum. Hemorrhoids can either be external or internal. Internal hemorrhoids are the ones that develop within the anus or the rectum. It is estimated that about 50% of adults experience hemorrhoids before reaching the age of 50. Hemorrhoids are characterized by the symptoms of extreme itching around the anus, irritation and pain in the area of the anus, fecal leakage and painful bowel movements. (Jewell, 2016)
The best way to prevent and manage hemorrhoids is to avoid having a strained bowel movement. This can be achieved by consuming foods that are high in fiber, exercising regularly, and not sitting for long periods of time. (Jewell, 2016)
The good news is that corn is very high in fiber. In fact, one cup of corn amounts to 18.4% of the recommended daily intake (RDI) of fiber. This makes corn good for alleviating digestive problems such as constipation and hemorrhoids, as well as lowering the risk of colorectal cancer. (Nagdeve, 2019)
There have actually been studies concluding that whole-grain foods (such as corn) is even more effective in a modestly reduced risk of colorectal cancer, as compared to total dietary fiber intake. The said study was conducted by Dr. Arthur Schatzkin, former chief of the nutritional epidemiology branch at the US National Cancer Institue. (Schatzkin, 2007)
While this debate regarding the effectiveness of total dietary fiber or whole-grain foods remain, the truth boils down to the fact that corn is both a dietary fiber and whole-grain. The fact that dietary fiber can help bulk up and soften the stools, avoiding a strained bowel movement remains. (Nagdeve, 2019)
Corn reduces the risk of anemia
Anemia is a condition wherein there are not enough healthy red blood cells in the body needed to transport oxygen to the different parts of the body. Oxygen is necessary for carrying out basic cellular functions. Anemia has many different types, including the different kinds of thalassemia, and iron-deficiency anemia. Anemia is linked to fatigue, tiredness, and sometimes even passing out in severe cases. (Anemia, 2017)
Corn is rich in Vitamin B12, folic acid and iron – all of which help in preventing anemia by stimulating the production of healthy red blood cells in the body. (Aslam, 2018)
Corn can help you gain weight
The calorie content in corn, especially the yellow kind is very high. Yellow and white corn contains 365 calories per 100 grams, while sweet yellow and white corn only contains 86 calories per 100 grams. This makes corn efficient for a quick weight gain. (Astwood, 2002)
In fact, in “fattening farms” in African countries like Mauritania, corn, and the many derivatives of corn and whole-grain such as couscous and corn meal are the only foods that are force-fed to women in order for them to gain more weight, as a plumper and heavier body is considered to be the standard of beauty in these countries. (Girls being force-fed for marriage as fattening farms revived, 2009)
Corn promotes growth and development
Corn is rich in Vitamin B1 and B3 – thiamin and niacin, which are necessary for growth and development within the body. (Kies, 1993)
Thiamin, in particular, is important for keeping the nerves and nervous system healthy and functioning cognitively. On the other hand, a deficiency in Vitamin B3 (niacin), results to pellagra, a disease that is characterized by diarrhea, dementia and dermatitis, which is most common for those who are malnourished. (Nagdeve, 2019)
Corn lowers blood sugar and cholesterol level
Countless of studies have come to the same conclusion that sweet corn and corn oil increases blood flow, lowers cholesterol absorption and regulates insulin. That’s why corn is one of the go-to food for those diabetics out there, and suffering from high cholesterol levels. (Nagdeve, 2019)
In particular, corn oil has been shown to showcase anti-atherogenic effect on cholesterol. This just basically means that corn oil is effective in keeping the heart healthy. In fact, corn oil is probably the best way to improve heart health as the configuration is close to that of a fatty acid. This allows the omega-3 fatty acids to strip away all the LDL or bad cholesterol. This reduces the buildup of cholesterol within the arterial walls, keeping a healthy cardiovascular system. (Maki KC, 2017)
While natural sweet corn is good in regulating the insulin levels of the body, corn is often extracted and turned into fructose corn syrup WHICH DOES NOT regulate the insulin levels, as its natural counterpart does. Instead, it causes obesity and hikes up the blood sugar levels, yikes! (Katherine Zeratsky)
Corn is good for the eyes and skin
Aside from its health benefits to the internal parts of the body, it is also good for the external parts as well.
Yellow corn is rich in beta-carotene, which is a type of antioxidant that combats the presence of free radicals in the body. Free radicals cause the bruising of the cells, causing the activation of cancer cells and even the appearance of dull, tired skin. This is mostly associated from unprotected sun exposure. (Nordqvist, 2017)
The good news is that yellow corn is high in the antioxidant beta-carotene, which stimulates the formation of Vitamin A in the body, necessary for keeping the optical nerves functioning at best capacity, and keeping the skin young and healthy. (Nagdeve, 2019)
References:
Anemia. (2017, August 8). Retrieved from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360
Aslam, A. (2018, July 20). Health Benefits Of Corn, Nothing Corny Here. Retrieved from Food: https://food.ndtv.com/food-drinks/health-benefits-of-corn-nothing-corny-here-1777137
Astwood, W. P. (2002, October 30). Comparison of the Nutritional Profile of Glyphosate-Tolerant Corn Event NK603 with That of Conventional Corn (Zea mays L.). Retrieved from ACS Publications: https://pubs.acs.org/doi/abs/10.1021/jf0205662
Carruthers, L. (2018, August 14). Cash in on the health benefits of corn. Retrieved from Mayo Clinic Health System: https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/cash-in-on-the-health-benefits-of-corn
Comparison of the Nutritional Profile of Glyphosate-Tolerant Corn Event NK603 with That of Conventional Corn (Zea mays L.). (n.d.). Retrieved from ACS Publications.
Girls being force-fed for marriage as fattening farms revived. (2009, February 28). Retrieved from The Guardian: https://www.theguardian.com/world/2009/mar/01/mauritania-force-feeding-marriage
Jewell, A. K. (2016, October 7). Hemorrhoids. Retrieved from Healthline: https://www.healthline.com/health/hemorrhoids#symptoms
Katherine Zeratsky, R. L. (n.d.). High-fructose corn syrup: What are the health concerns? Retrieved from Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-fructose-corn-syrup/faq-20058201
Kies, B. H. (1993, January). Niacin, thiamin, and pantothenic acid bioavailability to humans from maize bran as affected by milling and particle size. Retrieved from Plant Foods for Human Nutrition: https://link.springer.com/article/10.1007/BF01088100
Maki KC, L. A. (2017, January). Corn oil intake favorably impacts lipoprotein cholesterol, apolipoprotein and lipoprotein particle levels compared with extra-virgin olive oil. Retrieved from PubMed: https://www.ncbi.nlm.nih.gov/pubmed/27677368
Nagdeve, M. (2019, July 12). 11 Impressive Benefits Of Corn. Retrieved from Organic Facts: https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html
Nordqvist, C. (2017, December 14). All you need to know about beta-carotene. Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/252758.php
Schatzkin, A. (2007, May 1). Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study. Retrieved from The American Journal of Clinical Nutrition: https://academic.oup.com/ajcn/article/85/5/1353/4754401
