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Corn |
Corn is high in
dietary fiber which comprises of both soluble and insoluble fiber. Soluble
fiber helps in blocking cholesterol absorption by turning into a gel like
consistency whereas insoluble fiber prevents constipation and intestinal
problems by promoting soft and bulky stool that can move easily through the
intestines, thus reducing the chances of Irritable Bowel Syndrome and diarrhea.
Thus, it aids in preventing digestive problems like constipation and
hemorrhoids as well as colon cancer. Though corn contains both types of fiber,
it has a higher content of insoluble fiber.
Several different sweet corn cultivars
with many variations in their sweetness, color, and maturation time are grown
according to the local and regional requirements. Depending upon the cultivar
type, the crop may be ready for harvesting in 65-90 days. Harvest sweet corn
when the silk end of the ear is completely filled out, the silk has turned
brown and the kernels are firm but in the milk stage. Oftentimes, farmers check
the kernels by pricking them with the thumbnail in order to ascertain timing of
harvest.
Baby corns are very young, miniature
ears harvested when their kernels are still at incipient stage. The central
core is sweet and tender enough to be eaten raw. Baby corns measure about 3-5
inches in length and weighs about 20-50 g.
Health Benefits of Corn:
In addition to its delicious sweet taste, corn is high in fiber,
low in fat and a great source of essential nutrients offering an array of
health benefits given below.
Energy:
Corn is considered as a starchy vegetable as it contains a high
amount of carbohydrates which provide you with short term and long term energy.
They also ensure proper functioning of brain and nervous system. One cup of
corn provides around 29 grams of carbs.
This is particularly beneficial for
athletes as they require more carbs to optimize exercise performance. Moreover,
corn is a complex carb so it gets digested at a slow pace, thus providing you
with balanced energy levels that are free of peaks and valleys. It is advisable
to eat corn a couple of hours before exercising for lasting energy.
Weight Gain:
Corn is a great option for underweight people, referred to as
‘hard gainers’. They need to increase their caloric intake so as to put on some
pounds on their frames. Corn is rich in carbs as well as calorie dense to bulk
up your body. Thus, it can be a healthy addition to your meals if you are
underweight. One cup of corn kernels provides as much as 130 calories.
Beneficial during Pregnancy:
Being a rich source of folic acid, corn is particularly beneficial
for pregnant women. Deficiency of folic acid in pregnant women can cause the
birth of underweight infants and also cause neural tube defects at birth. Thus,
pregnant women should include corn in their diet as it benefits the health of
both the child and the expecting mother. However, in case of high blood
pressure or swollen hands or feet, it is advisable to consult their doctor
first.
Maintenance of Healthy Skin:
Yellow corn is a rich source of beta-carotene which forms vitamin
A that is vital for the maintenance of healthy skin. Vitamin C and lycopene are
potential antioxidants that prevent the UV generated free radicals from
damaging the skin and increase the production of collagen that assists in the
maintenance of smooth skin. Besides being eaten, corn can also be applied
topically as corn oil which is a rich source of linoleic acid.
Hair Benefits of Corn:
Regular consumption of one cup of corn strengthens the hair
follicles as it contains potent antioxidants like vitamin C and lycopene which
assist in collagen production, thus maintaining smooth hair. Corn oil is
particularly beneficial for adding sheen to your hair and numerous other hair
care benefits given below.
Nutritional Value of Corn:
Corn does not contain large amounts of vitamins and minerals but
does contain a lot of water and is rich in dietary fiber. It has a moderate
Glycemic Index which enables the body to break it more slowly than other higher
glycemic index foods like white bread. It is a great source of vitamin B1,
vitamin B5, vitamin C and folate. Its nutritional profile is explained below.
Vitamins:
Corn is a good source of vitamin C though processed forms such as
popcorn or cornmeal contain less of this nutrient. Corn is also rich in B
vitamins such as Thiamin and Niacin. Pantothenic acid is a vitamin that is
vital for carbohydrate as well as protein and lipid metabolism in the body and
corn contains it in significant amounts.
