Discover the Incredible Health Benefits of Corn You Never Knew

Corn – a golden beauty that we all love cherishing specially during the rainy season. In summer we eat it boiled, sprinkled with spices, and a lemony twist; when it rains, we hear the sizzling sounds of corn getting roasted. 

From beautifying the pizzas to soothing the soup, corns never disappoint. Not just in Western cuisine, it is also dearly loved throughout India. 

But did you know that corn (or maize), apart from being a delicacy, also blesses our minds and bodies with innumerable benefits? Once we reveal all these corn benefits, you sure are going to embrace these silky milky golden gems for the rest of your life. Furthermore, we’ll also tell you some interesting facts, precautions to be taken, and how to buy fresh corn.

Know Your Corn – History, Names, and Nutrition

In India, corn is usually known as ‘bhutta’ or ‘makka’. But how old is corn? If we go by the archaeological papers, its domestication happened some 10,000 years ago on the Mesoamerican land (Mexico and Central America). They loved it and made it a staple part of their diet. 

From there, this pearly crop caught the eyes of the Portuguese, who then introduced it to India back in the 16^th century.

Did you know that ancient corn was a wild grass known as ‘Teosinte’?

Teosinte’s kernels were nearly hard and inedible. There were no corn benefits for its kernels. It was cultivated for its husk which had many uses such as making mats, toys, baskets, etc. Over the next 4,700 years, after ceaseless domesticated cultivations, corn turned edible with larger cobs.

Today, what we eat as corn is one of the varieties known as ‘Yellow Dent’, which won the blue ribbon in the competition of numerous corn varieties. The consensus was made that all corn traders and farmers now will deal in only this crop. 

Today, corn accounts for 10% of the world’s total crop production.

So, how good is corn when it comes to nutrition?

Corn (Maize) Nutritional Value (per 100 grams) ^[1]

Surely, a nutrition-dense delight that has now become an inseparable part of Indian homes. So, now look at the many corn benefits to know why it is such a beloved crop across the world.

Corn Benefits – A Golden Crop with a Golden Heart 

Corn holds a sacred place in the ancient tradition. When it spread throughout America, several indigenous societies started revering a “Corn Mother”. Why? These crucial corn benefits will tell you about it.

1. Good for Your Guts

Corn is rich in insoluble fibre. A 100 grams contain around 2.4 grams in it. This insoluble fibre adds bulk to the stools and thus aids it to pass on smoothly. Firstly, it prevents constipation as you get regular and smooth bowel movements. Regular bowel movements prevent guts from falling into digestive issues.

Secondly, insoluble fibre also acts as food for gut bacteria. It acts as a prebiotic. Good gut bacteria aid in food digestion. The better their quality and number, the healthier your gut health. 

Lastly, contrary to the earlier belief that corn damages the colon, studies have found that corn actually prevents our guts from getting diseased. And the amazing thing? This study focused on men eating popcorn. They were 28% less likely to develop diverticulitis. ^[2]

Popcorns found in theatre and fast food are unhealthy and contain high amounts of unhealthy fats

Try to cherish sand-roasted popcorn instead to get the many corn benefits.

2. Corn Might Help in Weight Loss

Weight gain is as much a problem today as global warming is. Every day the cases are rising. And life really becomes tough and tiring with too much unhealthy weight hanging around. One good way to deal with this is to eat lots of healthy fruits and veggies and make healthy lifestyle changes. 

Corn can be a good addition to your weight-loss diet because

• It contains very few calories (86 kcal in 100 grams)
• It contains lots of water, which will keep your body hydrated
• Corn is rich in fibre (and fibre is a necessary ingredient of any weight loss recipe)
• Lots of minerals and vitamins make it a good immunity-enhancing agent
• And that it has high amounts of antioxidant

Just remember to eat it in a balanced and healthy way.

Feeling like going to the farmer’s market and buying it straight away? Here is a guide so your corn and cooking and all the corn benefits do not go on a dry ride.

Corn is also used to make non-food products, such as biofuels, cosmetics, and even plastics.

3. Soaked in Antioxidants

Corn boasts higher amounts of antioxidants than many other cereal crops. Within its golden shell, it treasures many beneficial compounds such as^[3]:

• Ferulic Acid – This antioxidant is highly beneficial for the skin. Firstly, it prevents the appearance of new blood vessels under the skin. Apart from this, it protects skin from UV rays, accelerates wound healing, promotes the formation of new blood vessels, etc. ^[4][5]
• Lutein + Zeaxanthin – These two antioxidants, as we just saw, help our eyes and provide us with an ageless vision.
• Anthocyanins – This antioxidant is the reason behind blue, red, or purple-coloured fruits and vegetables. Its benefits? Improve brain functioning, support heart health, etc. ^[6][7]
• Cryptoxanthin – A compound that gives hues fruits and veggies with yellow, red, or orange colour. It prevents bone loss, benefits the lungs, etc. ^[8][9]
• Phytic Acid – A wonderful antioxidant whose work is to prevent our bodies from everyday stressors. It also prevents our bodies from an overload of minerals such as zinc and iron. ^[10]

As we see, the history of humanity could be questioned, but the fact that corn is rich in antioxidants cannot. 

The outer leaves of corn are called “husks,” the hair-like threads are “silk,” and the part we eat is the “ear.”

4. A Hearty Love Affair

The heart has recently become the centre of concern due to the rise of unhealthy modern eating habits. The fast food culture is slowing it down. But corn can provide some help.

A 1965 study showed that corn oil can bring brilliance to the human heart and reduce the chances of facing heart problems. ^[11]

Now, as we just saw, corn is rich in antioxidants. Antioxidants are very important when it comes to heart health. They prevent the damage done by free radicals and reduce cholesterol levels. ^[12]

Apart from all these, corn kernels also contain a good amount of potassium and magnesium.

• Where potassium is known to manage BP (above normal levels can be problematic) ^[13]
• Magnesium takes care of heart health and prevents the hardening of arteries ^[14]

Falling in love is good, but falling in love with corn is best.

Corn comes in many different colours, including yellow, white, red, blue, and purple.

5. The Gold of Your Eye

Eye lets us see the beauty that this world is – the many colours, fluttering butterflies, morns and eves, and our beloved families. And corn lets our eyes stay healthy.

Corn contains carotenoids called Lutein and Zeaxanthin. These antioxidants are known to enhance eye health by taking care of macular degradation (blurred vision) and cataracts. They stand like guards in your retina and protect it against the damage done by blue light. But know that these antioxidants are not present in the white corn. ^[15][16][17]

What proves it? A study done on 356 middle-aged and older adults showed that those taking less of these carotenoids were 57% less protected against these eye problems. ^[18]

The US has enough corn to cover the entire Germany.

How to Buy Fresh Corn?

Most often, we think that golden means good. We go to the market, buy some corn, and come back home. But when we cook them and eat them, they do not taste that yummy. Reason? We buy dry or stale corn. 

After this guide, you’ll never buy dry or spoiled corn. 

• Always look for a corn with slightly green and damp husk (outer cover) that exudes an earthy aroma. It is a sign of freshness. If the husk is dry, yellow, or brown, put it down.
• Remove some of the husk from the top until you see some kernels. Look if the kernels feel plump and fresh with no gaps in between or dents on top. 

Pro Tip – Punch in your fingernail in one of the kernels and see if you see some milk oozing out. If there is, the corn is plump and fresh.

• If the silk at the top of the corn ear is damp, slightly sticky, and golden or pale, it is a good sign. Black silk must be avoided.
• The base of the corn ear should not be too dry. If it is damp, it means it is freshly cut.
• Buy in season and buy corn with their husks intact rather than pre-shucked. 

And this is all. You’ve now become a master of how to buy fresh corn. Your mother will be proud of you now. 

Corn – Precautions and Side Effects

The first concern that comes from corn is related to its phytic acid content. This antioxidant is a double-edged sword. While it surely prevents our bodies from getting overloaded with minerals such as iron and zinc (by binding itself to them), it also prevents their absorption because of its same binding properties. This is especially a sign of concern in vegetarian diets that contain high amounts of it. 

To avoid this, you can simply soak, sprout, cook, or even ferment your corn. 

Here are a few other concerns you must be aware of while eating corn:

• If you are wary of GMO corn, you may opt for non-GMO or organic options
• Corn is susceptible to a type of mould called aflatoxin. Studies found that corn’s regular consumption led to health issues. You can avoid it by eating it in a balanced way and by storing it in good condition. ^[19]
• Although corn is gluten-free, it contains a compound called zein which is related to gluten. So, if you have gluten intolerance, check if there are any reactions. 

Pregnant ladies must avoid eating corn silk as it might stimulate the uterus and cause ‘miscarriage’^[20]

• Because corn has a moderate Glycaemic Index, it should be consumed in moderation by people who face blood sugar issues.
• Corn oil can be a healthy choice because it contains vitamin E and other healthy components. However, it has a vitamin omega-6 to omega-3 ratio of 46:1. The recommended ratio is 4:1. This imbalance is unhealthy for the heart and brain as well. ^[21]

Now, as we now know the many corn benefits and its side effects, how can we eat it in a healthy way? And in what ways must we avoid it?

Ways to Incorporate Corn in Your Diet

While corn is loaded with numerous benefits, we can easily spoil it by cooking it in unhealthy ways. Here is how to eat corn while preserving its health benefits: 

• Dry grill your corn until slightly charred. Apply lemon, salt, and spices of your choice
• Boil corn kernels and blend them into your salad
• Use corn flour to make chapatis. You must have heard of ‘makke di roti and sarso da saag’
• Use corn to prepare hot and healthy soup
• Turn corn into popcorn. Just avoid making it in unhealthy ways such as using too much oil or unhealthy fat. Dry sand roast is best
• Make pulao or any vegetable using corn

The Golden Bottom Line

Now, as we’ve read so far the many corn benefits, we realize that corn is not corny at all. Instead, they nourish our health in a truly golden way. One bite and your eyes get protected against age-related damages; another bite and it blesses your guts through its fibre and probiotic content; and when you keep eating it, it blesses everything from your heart to your weight and skin through its highly beneficial antioxidants. 

However, as there are benefits, corn also comes with some concerns. Firstly, pregnant women should avoid eating corn silk. It’s a no! Also, although corn is gluten-free, it contains a compound called ‘zein’, which can cause discomfort. Observe yourself. And if you have BP issues, take it in a balanced way.

So, there you have it, the many corn benefits waiting to be cooked with your love and craving. Buy them freshly and eat them hot, add them to the salad or have a popcorn pot, but have it. Till the next time we meet – salud!

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