Maize, which is also known as Corn is one of the major food crops in most parts of the world and it contains nutrients that provide the body with great and remarkable health benefits.
In terms of popularity, maize is regarded as the most popular of all the cereal grains globally and it comes in various species which is specific to some certain regions.
Though there might be slight differences in the nutritional values due to the different maize species generally they have the same health and nutritional benefits.
Maize (corn) is one of the staple food crops in many countries in Africa, Asia, etc., and can be cooked in diverse ways, it can be eaten whole or used in the production of derivatives for both commercial and industrial use.
Although, maize is of many species the most popular type in many countries remains the yellow and white corn, and it is not only useful as a staple food or snack but it can be used in the production of other food varieties which can be seen in the market such as flour.
Popcorn and sweet corn are popular varieties, but refined corn products are also widely consumed, frequently as ingredients in processed food. These include tortillas, tortilla chips, polenta, cornmeal, corn flour, corn syrup, and corn oil.
Whole-grain corn is as healthy as any cereal grain, as it’s rich in fiber and many vitamins, minerals, and antioxidants.
Maize or corn is mainly cooked either with or without the husk and salted to taste, but its uses are not limited to just that as it can also be dried and fermented for use as cornmeal.
In industries, maize serves many industrial purposes such as used in the production of cornstarch and liquor.
The nutritional contents of any food are what makes it actually worth eating, and in the aspect of maize, the nutrients may vary in composition and contents depending on the species of maize but generally, maize has amazing nutritional benefits.
Also, it is good to know that these nutrients can be altered during the processing of maize into other different products.
Nutritional Values of Maize (Corn)
Maize is an energy giving food which contains carbohydrate and other essential nutrients which is vital for the body such as dietary fiber, manganese, calcium, folic acid, protein, potassium, selenium, phosphorus, copper, magnesium, iron, zinc, provitamin A, sodium, and fats. Some of these minerals range from high to moderate and small nutritional contents.
10 Amazing Health Benefits of Maize (Corn)
Regular whole-grain intake may have a number of health benefits.
1. Boost the Immune System
Maize is regarded as an immune system booster. It helps boosts the immune system because of the presence of Ferulic acid and others which are antioxidants and its properties also help to protect the oxidative damages in the body.
2. Gluten-Free
Maize has no gluten which is associated with most grains like barley and wheat which makes it a good source of food especially for people who suffer from gluten intolerance.
This makes corn/maize a better option when it comes to other grains as there is no fear of complication from its consumption.
3. Good for the Heart and Bones
Maize contains magnesium which helps make the bones strong and as well enables a normal heartbeat and regulates the blood pressure. It also helps reduce the risk of heart diseases and many other chronic health conditions.
4. Energy Booster
Are you that enthusiastic being who always wants extra energy? If yes, you can increase your energy by going for something other than those energy drinks. Corn, contains complex carbohydrates which break down at a slower pace and therefore provide energy for a longer period. Around 100 grams of corn yields around 21 grams of carbs which not only provides physical energy but also ensures proper functioning of the brain and nervous system.
5. Improves Kidney Function
The content of phosphorus in maize also helps in the normal functioning of the kidney and as well helps maintain the body's cognitive function tissues.
6. Improves the Digestive System
Maize is rich in dietary fibers which are good for the digestive system and it can eliminate the chances of constipation occurring, including bloating and other digestive problems like belching.
Dietary fibers also help to maintain a normal cholesterol level by lowering it when it's high.
7. Promotes Growth and Cognitive Functions
Minerals such as magnesium also help to improve growth, other vitamins present such as Vitamin B such as vitamin B1 and B3 which is thiamin and niacin respectively is good for the nerve as it helps improve and maintain it, and also improves the cognitive functions which include but is not limited only to memory and reasoning.
8. Helps to Prevent Anemia
The minerals and vitamins present such as iron helps to fight against anemia and other related blood diseases.
And maize been one of the food crops with a reasonable amount of iron will also help in the formation of new blood cells.
9. Promotes Eye Vision
It is a source of carotenoids such as beta-carotene found mainly in the yellow corn and is good for the eyes because the human body aids in the conversion of the beta-carotene into vitamin A content as well, it also helps in the nourishment of the skin and in the effective function of the immune system.
10. For Weight Management
Maize contains high fiber content which makes one fuller when consumed, thereby making you less hungry with less craving for more food which can lead to weight loss but on the other hand, It contains a high percentage of calories.
It is one of the foods which can be used for weight gain especially when spread with high-calorie toppings such as butter.
It can serve as a powerful source of energy, but consuming it too much is likely not to be good for anyone who wishes not to gain weight and those who are already overweight.
How to Select and Store Corn?
The two types of corn include sweet corn and field corn. Sweet corn is more commonly consumed, and field corn is usually grounded and used in the production of flour. You can pick sweet corn for most of the culinary purposes. While buying fresh corn make sure the husks are not dried out.
It is easily available in supermarkets and farmer’s markets. It’s always good to consume fresh corn. However, frozen corn can also be used. For storage, it is best to keep it with the husk in an airtight container in the refrigerator.
Quick Ideas to Serve
Corn is one of the most beloved cereal across the world and it is prepared in many ways. It is milled and made into flour, eaten tender in salads and soups, steamed, and roasted.
Conclusion
Corn is one of the most widely consumed cereal grains.
As a good source of antioxidant carotenoids, such as lutein and zeaxanthin, yellow corn may promote eye health. It’s also a rich source of many vitamins and minerals.
For this reason, moderate consumption of whole-grain corn, such as popcorn or sweet corn, can be an excellent addition to a healthy diet.
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