Top 15 Sweet Corn Benefits for Enhancing Health

Corn is a staple food that is most commonly grown and eaten all over the world. A hot cup of boiled sweet corn or sweet corn grilled over charcoal appears to be the ideal choice for a leisurely drive while it’s raining. Not only is it delicious but there are also several benefits of eating sweet corn.

Sweet corn is renowned globally for its distinctive taste, sweetness, and delightful flavour. It is a hybridised version of maize and is commonly referred to as sugar corn. While corn is mostly yellow in colour, it is also available in various other colours such as orange, red, purple, white, blue, and black.

Incorporating sweet corn into one’s daily diet can enhance their gut health, reduce the risk of type 2 diabetes as well as heart diseases, manage constipation, and help in cell generation and even certain types of cancer.

This page discusses the health benefits of corn, its nutritional value, and more.

Nutritional Value of Sweet Corn

Corn is a carbohydrate-dense food that boasts high fibre content. Additionally, it serves as a reservoir of antioxidants and essential vitamins.

Here’s the nutritional value in 100 g of sweet corn:

Vitamins and Minerals available in Sweet Sorn

Corn can potentially provide a significant quantity of vitamins and minerals, although the specific amounts may vary depending on the type of corn. Few of the vitamins and minerals available in sweet corn are:

• Manganese: Manganese, an essential trace element, can be found in significant amounts in whole grains, legumes, fruits, and vegetables. However, the absorption of manganese from corn may be hindered by its phytic acid content.
• Magnesium: Inadequate levels of magnesium, an important mineral, may heighten the risk of various chronic illnesses, including heart disease.
• Phosphorus: Both popcorn and sweet corn contain decent levels of phosphorus, a mineral crucial for the growth and maintenance of body tissues.
• Copper: Copper, an antioxidant trace element, is generally lacking in the Western diet. An insufficient intake of copper may negatively impact heart health.
• Zinc: Zinc, a trace element with numerous essential functions in the body, may have reduced absorption due to the presence of phytic acid in corn.
• Pantothenic acid: Also known as vitamin B5, this acid can be found in varying amounts in almost all foods, making its deficiency rare.
• Vitamin B6: Vitamin B6 is a group of related vitamins, with pyridoxine being the most common. It plays multiple roles in the body.
• Folate: It is also known as folic acid or vitamin B9, folate is a vital nutrient, which is mostly essential when a woman is pregnant.
• Potassium: As an essential nutrient, potassium plays a crucial role in blood pressure regulation and has the potential to improve heart health.
• Niacin: Also known as vitamin B3, niacin found in corn is not easily absorbed. If one cooks sweet corn with some lime, it can increase the chances of this nutrient being available for absorption.

Health Benefits of Sweet Corn

1. High in Fibre

• The abundance of dietary fibre is a significant benefit of sweet corn. Fibre promotes overall health, particularly in the digestive system and can reduce the risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
• Additionally, the fibre in sweet corn contributes to a feeling of satiety, preventing overeating and assisting in weight maintenance.

2. Heart Health Improvement

• Sweet corn’s high fibre content plays a role in improving heart health. Fibre has the potential to lower blood pressure and cholesterol, reducing the risk of heart disease. It also aids in weight management and may lead to healthy weight loss.
• Studies have shown that individuals who consume a diet rich in dietary fibre have a significantly lower risk of heart disease and a lower mortality rate from heart disease.
• By incorporating sweet corn into your diet, you can increase your fibre intake, contributing to a healthy heart.

3. Source of Antioxidants

• The cells in our bodies face various threats, including inadequate nutrition, viral infections, and free radicals. Free radicals have the potential to damage cells and genetic material, leading to diseases such as heart disease, cognitive decline, cancer, and vision loss.
• Antioxidants help combat excessive free radicals, and sweet corn is rich in vitamin C, a powerful antioxidant that protects cells from damage. Consequently, vitamin C may help prevent heart disease and cancer.
• Yellow sweet corn contains carotenoids such as lutein and zeaxanthin, which are antioxidants that combat free radical damage.

4. Prevents Diverticulitis

• Diverticular disease, including diverticulitis, is a common digestive system condition associated with various unpleasant symptoms and potential long-term health issues.
• Research indicates that consuming corn can potentially help prevent diverticulitis and promote gut health.

5. Digestive Health

Sweet corn’s high fibre content makes it a valuable addition to a good digestive system. Fibre helps in preventing constipation and aids regular bowel movements. It also helps maintain a healthy gut environment by nourishing beneficial gut bacteria. A healthy digestive system is vital for nutrient absorption and overall well-being.

6. Eye Health

• Free radical damage can negatively impact eyesight and even lead to vision loss, including conditions like cataracts.
• Sweet corn, particularly the yellow variant, contains the antioxidants lutein and zeaxanthin, which are beneficial for eye health.
• Studies have shown that higher levels of these carotenoids are associated with a lower incidence of macular degeneration and cataracts.

7. Memory Enhancement

• Consuming corn may support healthy cognitive function and reduce the risk of memory decline, especially in older individuals.
• Corn is rich in vitamin B1, also known as thiamine, which plays a role in the production of acetylcholine, a neurotransmitter involved in memory formation.
• Adequate levels of acetylcholine can contribute to better memory and potentially reduce the risk of Alzheimer’s disease. Therefore, eating sweet corn benefits us by serving as a memory booster.

8. Beneficial for Skin

• Delays aging process: If maintaining a youthful appearance and slowing down the aging process is your goal, incorporating sweet corn into your diet can be beneficial. Sweet corn is rich in antioxidants, which play a crucial role in preventing the aging process.
• Enhances skin texture: Regular application of corn oil through massage can significantly improve skin texture. Sweet corn contains a variety of essential minerals and vitamins that, when consumed regularly, can contribute to radiant skin and improved vision.
• Reduces facial acne scars: The high content of vitamin E in sweet corn makes it effective in reducing facial acne scars. Creating a paste with sweet corn and applying it to the skin can work wonders in diminishing the appearance of acne scars.

9. Advantageous for Hair

• Improves scalp blood circulation: Corn oil has the ability to enhance blood circulation in the scalp, which in turn stimulates the hair follicles to produce healthier and stronger hair strands.
• Strengthens hair: Sweet corn contains beneficial components such as vitamin C, lycopene, and various antioxidants, which contribute to strengthening the hair strands. These nutrients in sweet corn are effective in addressing hair loss and promoting overall hair health.

10. Anaemia

Sweet corn is a good source of vitamin B12, iron, and folic acid, which are essential nutrients for preventing anemia caused by their deficiencies. Regular consumption of sweet corn can help prevent anemia.

11. Energy Boost

As a starchy grain, sweet corn serves as a valuable source of energy. It contains more energy than most other vegetables, making it beneficial for athletes or individuals looking for a carbohydrate-rich food to boost their performance.

12. Potential Diabetes Prevention

The presence of vitamin B in sweet corn helps regulate protein, lipid, and carbohydrate metabolism. Additionally, the phytochemicals in sweet corn may assist in controlling insulin release. Sweet corn has a relatively low glycaemic index (GI) of around 55, and other forms like coarsely milled corn, corn flour, and boiled corn with some lemon juice have even lower GIs of 40–45, which can be helpful in managing diabetes. The phenolic phytochemicals in sweet corn may also contribute to hypertension control.

13. Beneficial in Pregnancy

Sweet corn is rich in folic acid, a nutrient often recommended for pregnant women. Including sweet corn in the diet can provide the necessary folic acid during pregnancy. However, if you are experiencing swollen feet, it is advisable to consult a doctor before making any dietary changes.

14. Cancer Prevention

• Sweet corn contains various phytochemicals, including ferulic acid, which have been associated with a reduced risk of certain types of cancer. These phytochemicals have antioxidant and anti-inflammatory properties that help protect cells from DNA damage and reduce the growth of cancer cells. While more research is needed to fully understand the mechanisms behind sweet corn’s potential anti-cancer effects, incorporating this nutritious vegetable into your diet can contribute to an overall healthy lifestyle and potentially lower the risk of certain cancers.

15. Hydration

Sweet corn has a high water content, which contributes to proper hydration. Staying hydrated is essential for overall health and supports numerous bodily functions, including temperature regulation, nutrient transport, and joint lubrication. Incorporating sweet corn in your meals can be a tasty way to increase your water intake and maintain proper hydration levels.

Takeaway

In conclusion, sweet corn is not only a delicious addition to one’s meals but also offers a wide range of health benefits. From providing essential nutrients and antioxidants to supporting digestive health, heart health, and weight management, sweet corn is a versatile vegetable that can enhance one’s overall well-being. So, the next time you’re planning your meals, consider adding some sweet corn to enjoy its health benefits and savour its delightful flavours.