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 that can help lower cholesterol. Corn is rich in carbohydrates, mostly located in endospermium. Carbohydrate content can reach 80% of the seed dry matter. Carbohydrates in the form of starch is generally a mixture of amylose and amylopectin. Sweet corn is known to contain a lower amylopectin but increasing phytoglycogen and sucrose. Because nutrition is fairly complete, corn is very beneficial for health.
Corn Nutrition Facts
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| 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 |
| Vitamins | |
| Vitamin A equiv. lutein zeaxanthin | (1%) 9 μg 644 μg |
| Thiamine (B1) | (13%) 0.155 mg |
| Riboflavin (B2) | (5%) 0.055 mg |
| Niacin (B3) | (12%) 1.77 mg |
Pantothenic acid (B5) | (14%) 0.717 mg |
| Vitamin B6 | (7%) 0.093 mg |
| Folate (B9) | (11%) 42 μg |
| Vitamin C | (8%) 6.8 mg |
| Trace metals | |
| Iron | (4%) 0.52 mg |
| Magnesium | (10%) 37 mg |
| Manganese | (8%) 0.163 mg |
| Phosphorus | (13%) 89 mg |
| Potassium | (6%) 270 mg |
| Zinc | (5%) 0.46 mg |
| Other constituents | |
| Water | 75.96 g |
Link to USDA Database entry One ear of medium size (6-3/4" to 7-1/2" long) maize has 90 grams of seeds | |
| |
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
10 health benefits of corn
1. Calories sourceCorn is a rich source of calories and is often used as a staple food. Calorie content of corn is 342 calories per 100 grams, which is one type of cereal is high. It is made corn often consumed to gain weight fast. corn growing conditions are flexible, making it essential for the survival of tens of agriculture-based countries.
2. Improving the digestive system
The fiber content of one cup of corn, sufficient fiber 18.4% of the daily amount required will help reduce digestive problems such as constipation and hemorrhoids. Fiber will help defecation, which stimulates peristalsis and even stimulates the production of stomach acid and bile. It is also dapatmengurangi possibility diarrhea.
3. Sources of vitamin
Corn is rich in vitamin B, especially thiamine and niacin. Thiamin is important for maintaining healthy nerve and cognitive function. Niacin deficiency can cause disease characterized by diarrhea, dementia and dermatitis are generally observed in the malnourished. Corn is a source of pantothenic acid, carbohydrate, protein, and fat. Folic acid deficiency in pregnant women can cause birth defects neural tube. corn seeds are rich in vitamin E benefits, as a natural antioxidant that is essential for growth and body protection.
4. Rich in minerals
Corn contains abundant mineral and provide many benefits for your health. Phosphorus, magnesium, manganese, zinc, iron and copper are also commonly found in all varieties of corn. Corn also contains minerals such as selenium, which is hard to find in other foods. Phosphorus is essential to regulate growth, bone health and optimal kidney function. Magnesium is needed to maintain a normal heart rate and increase bone strength.
5. Sources of antioxidants
According to a study conducted at Cornell University, corn is a rich source of antioxidants that fight cancer-causing free radicals. In fact, unlike many other foods, cooked foods can increase the amount of antioxidants in sweet corn. The benefits of antioxidants have been shown to reduce cancer due to their ability to induce apoptosis in cancer cells, while healthy cells unaffected. This is particularly relevant when phytochemicals are antioxidants, which is a chemical that is high in corn.
6. Maintain heart health
According to researchers, corn oil has been shown to have anti-atherogenic effect on cholesterol levels, thereby reducing the risk of various cardiovascular diseases. corn oil, in particular, is the best way to improve heart health, and this comes from the fact that corn near optimal combination of fatty acids. This allows the omega-3 fatty acids to abandon destructive "bad" cholesterol and replace it in the binding site. This will reduce the likelihood of becoming clogged arteries, reduces blood pressure, and reduce the change of heart attacks and strokes.
7. Preventing anemia
Vitamin B12 and folic acid present in corn pliers, has health benefits to prevent anemia caused by a deficiency of this vitamin. Corn also has significant levels of iron and is one of the essential minerals needed to form new red blood cells. Iron deficiency is one of the main causes of anemia as well.
8. Lowering LDL cholesterol levels
According to the Journal of Nutritional Biochemistry, corn husk oil consumption will lower LDL cholesterol, by reducing the absorption of cholesterol in the body. Reduction in LDL cholesterol, does not mean a reduction of HDL cholesterol, which is considered "good cholesterol" and have a variety of beneficial effects on the body, including the reduction of heart disease, and prevention of atherosclerosis.
9. Sources of vitamin A
Yellow color of corn, is a rich source of beta carotene, to form vitamin A in the body and is essential for maintaining the eyes and skin. Beta carotene is a source of vitamin A as it is converted in the body, but only in the amount needed by the body. Vitamin A can be toxic if too much is consumed, thereby reducing vitamin A through the transformation of beta carotene is ideal. Benefits of Vitamin A is also useful for healthy skin and mucous membranes, as well as boosting the immune system.
10. Controlling diabetes and hypertension
Eating more organic fruits and vegetables such as corn, has been considered to be associated with a decrease in the signs of diabetes. Research has shown that consumption of corn seeds can help insulin management and effective against hypertension due to the phenolic phytochemicals in whole corn. Phytochemicals can regulate the absorption and release of insulin in the body, which can reduce the likelihood of patients to help maintain a more normal lifestyle.
