As summer is approaching, we are left imagining the taste of soft kernels of sweet corn, grilled to perfection. However, sweet corn is more than just a tasty appetiser. It is actually a very nutritious grain that has numerous health benefits.
Corn contains a lot of vitamin B12, iron and folic acid. The deficiency of these nutrients can cause anaemia. So, eating sweet corn can prevent anaemia (1).
Sweet corn contains soluble fibre as well, which turns into a gel-like substance in the blood stream. This gel in turn absorbs bad cholesterol (LDL cholesterol). Sweet corn also contains carotenoids and bioflavonoids. These control cholesterol levels in the blood (2).
Sweet corn kernels contain beta carotene, which produces vitamin A that promotes better vision. The carotenoids also reduce macular degeneration (3), which impairs vision at the centre of the line of sight.
Sweet corn is a starchy grain, which works as a storehouse of energy (4). It is higher in energy than most other veggies! So, athletes who want to eat carbohydrates to boost their performance can eat a cup of corn.
The vitamin B present in sweet corn regulates protein, lipid and carbohydrate metabolism, and the phytochemicals present regulate the release of insulin. Sweet corn has a glycemic index of 58, making it a super food for those who are diabetic (5). Together, these help in controlling diabetes. Similarly, phenolic phytochemicals present in sweet corn also control hypertension.
Consuming food rich in omega 3 fatty acids reduces the risk of contracting heart ailments. Sweet corn contains oil, which has a very good fatty acid combination. As a result, it enables omega 3 fatty acids to remove harmful fatty acids (like LDL) and reduces the risk of heart attack. It also prevents atherosclerosis (deposition of cholesterol on the walls of arteries).
Collagen is a substance that helps in maintaining the smooth texture of the skin and keeping wrinkles at bay (6). Sweet corn is rich in collagen and also adds vitamin A, vitamin C and lycopene to your body, which are all responsible for making your skin healthy. These are anti-oxidants that protect your skin from the sun’s harmful UV rays.
Sweet corn contains vitamin E, an essential vitamin that helps in maintaining hair health. It prevents breakage and premature aging of hair. Corn also has the right balance of omega 3 and omega 6 fatty acids, which maintain the silky texture of hair. It also prevents your scalp from becoming dry and flaky.
Sweet corn contains a lot of dietary fibre. The insoluble fibres help in digestion and also prevent constipation. Those with irritable bowel syndrome and diarrhoea will also find relief after eating sweet corn.
Sweet corn contains a high concentration of folic acid, which is actually prescribed to women during pregnancy (7). So, sweet corn is a healthy food every pregnant woman should adopt. However, if you have swollen feet, consult your doctor before this diet change.
Sweet corn contains lots of nutrients. It is summed up in the following data chart:
[Source: USDA National Nutrient database]
Now that you know all about sweet corn nutrition, what are you waiting for? Start consuming it today and enjoy its many benefits! Also, tell us how this post has helped you. Comment in the box below!