Corn is a rich source of fiber and essential nutrients that provide many health benefits, such as, heart health, cancer prevention, good for pregnant women and so on. Corn (Zea mays L.) is one of the world's most important food crops, in addition to wheat and rice. As a major source of carbohydrates in Central and South America, corn is also an alternative source of food in the United States. Aside from being a source of carbohydrates, corn is also grown as animal feed (forage and cob), extracted oil (of grain), made of flour (of grain, known as corn flour or cornstarch), and industrial raw materials (grain flour and flour from the cob ). Corn cobs are rich in pentose, which is used as raw material for the manufacture of furfural. Corn that has been genetically engineered now also grown as a producer of pharmaceutical ingredients.
According to a study conducted at Cornell University, corn is one of the source of antioxidants that can fight cancer caused by free radicals. Corn is a rich source of phenolic compounds ferulic acid, an anti-cancer agent that has been shown to be effective in fighting tumors in breast cancer and liver cancer. Anthocyanins found in purple corn also act as a deterrent of free radicals that can cause cancer. In addition, according to the researchers, corn oil has demonstrated anti-atherogenic effect on cholesterol levels, thus preventing the risk of heart disease. Corn also can prevent anemia, vitamin B12 and folic acid are present in corn prevent anemia caused by a deficiency of this vitamin. Furthermore corn can reduce bad cholesterol (LDL). Another corn benefits can be read, after corn nutrition facts below.
Corn nutrition facts
Not only rich in fiber, corn is also a source of complex carbohydrates, and a number of other nutrients such as vitamin B, and C, carotene, potassium, iron, magnesium, phosphorus, omega 6, and unsaturated fats which can help lower cholesterol.
Corn nutritional value per 100 gr
Based on USDA Nutrient data base
| Energy | 360 kJ (86 kcal) |
|---|---|
| Carbohydrates | 18.7 g |
| - Starch | 5.7 g |
| - Sugars | 6.26 g |
| - Dietary fiber | 2 g |
| Fat | 1.35 g |
| Protein | 3.27 g |
| - Tryptophan | 0.023 g |
| - Threonine | 0.129 g |
| - Isoleucine | 0.129 g |
| - Leucine | 0.348 g |
| - Lysine | 0.137 g |
| - Methionine | 0.067 g |
| - Cystine | 0.026 g |
| - Phenylalanine | 0.150 g |
| - Tyrosine | 0.123 g |
| - Valine | 0.185 g |
| - Arginine | 0.131 g |
| - Histidine | 0.089 g |
| - Alanine | 0.295 g |
| - Aspartic acid | 0.244 g |
| - Glutamic acid | 0.636 g |
| - Glycine | 0.127 g |
| - Proline | 0.292 g |
| - Serine | 0.153 g |
| Water | 75.96 g |
| Vitamin A equiv. | 9 μg (1%) |
| - lutein and zeaxanthin | 644 μg |
| Thiamine (vit. B1) | 0.155 mg (13%) |
| Riboflavin (vit. B2) | 0.055 mg (5%) |
| Niacin (vit. B3) | 1.77 mg (12%) |
| Pantothenic acid (B5) | 0.717 mg (14%) |
| Vitamin B6 | 0.093 mg (7%) |
| Folate (vit. B9) | 42 μg (11%) |
| Vitamin C | 6.8 mg (8%) |
| Iron | 0.52 mg (4%) |
| Magnesium | 37 mg (10%) |
| Manganese | 0.163 mg (8%) |
| Phosphorus | 89 mg (13%) |
| Potassium | 270 mg (6%) |
| Zinc | 0.46 mg (5%) |
9 surprising benefits of corn for health
Due to a fairly complete nutritional content, corn is very beneficial to health. Here you can read some of the benefits of corn:- Preventing Cancer: Based on research conducted Louisiana State University, those who often eat corn proved rare cancer of the colon, breast, and prostate. It is probable that the content of beta-carotene and high fiber. Corn also contains protease inhibitors (when studied in animals was able to prevent the formation of cancer cells).
- Corn benefits to prevent heart disease: Research at Illinois State University found that men who underwent low-fat diet, and diet plus 20 g of corn every day for 6 weeks, levels of triglycerides (a type of fat causes heart disease) fell by 13%.
- Facilitate digestion: The fiber content of one cup of corn amounted to 18.4% of the recommended daily amount for the body's needs. It helps in reducing digestive problems such as constipation and hemorrhoids, as well as lowering the risk of colon cancer.
- Adding red blood cells: As a pregnant woman, you should try to strengthen the body 2 times more than usual, so that baby's safety can be assured. For that, you should not shortage of red blood cells because it will lead to anemia. In a small scale, anemia will result in fainting and dizziness alone, but if you have severe anemia it can also cause death. In this case, the sweet corn will be very helpful because it contains vitamin B which is quite a lot. In addition to adding erythrocytes, the amount of vitamin B12 is also believed to increase the iron in the body.
- Corn benefits to maintain the stability of the placenta: Corn contains potassium which is quite a lot. Potassium serves to maintain the stability of fluid in the body, so that the placental cells that act as the fetus will be gated. It is also useful is the possibility of potassium pregnant women to experience a rupture of the placenta (amniotic) prematurely will also be smaller.
- Benefits of corn for lowering LDL (bad) cholesterol: According to the Journal of Nutritional Biochemistry, consumption of corn husk oil lowers plasma LDL cholesterol by reducing the absorption of cholesterol by the body.
- Source of minerals for the body: Corn besides containing selenium, also contains phosphorus, magnesium, manganese, zinc, iron and copper. Phosphorus is essential for the maintenance of normal growth, bone health and normal kidney function. Magnesium is needed to maintain a normal heart rate and for bone strength.
- Sources of vitamin: Corn is rich in vitamin B, especially Thiamin and Niacin. Thiamin is essential for maintaining healthy nerve and cognitive function. Niacin deficiency can cause pellagra, a disease that is characterized by diarrhea, dementia and dermatitis and is commonly observed in malnourished people. Corn is also a good source of pantothenic acid is a vitamin that is necessary for the metabolism of carbohydrates and protein and fat in the body. Folic acid deficiency in pregnant women resulted in the birth of underweight babies and also can lead to neural tube defects at birth. Corn provides a large chunk of the daily folate requirement. Yellow corn is a rich source of beta-carotene form of vitamin A in the body, essential for the maintenance of good vision and skin. Corn kernels are rich in vitamin E, a natural antioxidant essential for growth.
- Prevents anemia: Vitamin B12 and folic acid in corn has the ability to prevent anemia caused by a deficiency of this vitamin.
