Corn, a widely consumed crop present in numerous menus, be it savory or sweet, is a favored choice for many office-goers. However, what often goes unnoticed is the fact that corn holds more nutritional benefits than one might think, packed with diverse nutrients that aid in enhancing the functionality of various bodily systems. Today, let's delve into the often underestimated advantages of corn.

Nutritional Breakdown of Corn

Corn, a globally popular cereal grain, distinguished by its seed arrangement in a cob, is not just a vegetable or fruit but a cereal crop belonging to the grass family. Loaded with an array of nutrients, a single corn cob (100 grams) provides the following nutritional values:

·       Energy: 90 calories

·       Protein: 3 grams

·       Fat: 1 gram

·       Carbohydrates: 19 grams

·       Fiber: 2 grams

·       Sugar: 6 grams

·       Vitamin C: 7 milligrams

Corn also boasts an array of vitamins, including B vitamins (B6), vitamin A, and minerals such as magnesium, phosphorus, iron, zinc, and manganese. The color of corn is noteworthy, with white or yellow corn having fewer antioxidants than blue or purple corn, which offers enhanced health benefits.

Consumption of Raw Corn: Is it Viable?

While corn is typically enjoyed after cooking, some may wonder about its suitability for raw consumption. The answer is affirmative; raw corn is indeed edible. However, it might possess a slightly less sweet taste and a firmer texture. Ensuring thorough chewing is essential to fully savor its flavors. It's crucial, though, to clean it meticulously to prevent potential contamination from diseases or insects on the cob.

Health Boosts from Corn

·       Enhances Memory and Blood Circulation: Vitamin B6, or pyridoxine, found in corn aids in the synthesis of neurotransmitters like serotonin and norepinephrine. These neurotransmitters play a pivotal role in mood regulation, promoting mental well-being and improved blood circulation.

·       Promotes Eye Health: Rich in lutein and zeaxanthin, corn contributes to maintaining optimal eye health, reducing the risk of conditions like macular degeneration, cataracts, and other eye-related ailments.

·       Aids Digestion: The high fiber content in corn supports efficient digestive system function, preventing constipation, regulating blood sugar levels, and promoting overall intestinal health.

Considerations for Corn Consumption

While moderate corn consumption poses no harm, attention should be paid to potential health risks associated with certain preparations. Pairing corn with excessive sugar, salt, or butter, as seen in dishes like buttered corn, cornbread, or corn snacks, may contribute to health issues such as obesity and an increased risk of heart disease. Individuals with high blood sugar levels should also monitor their corn intake.

Impact of Cooking on Corn Nutrients

Contrary to the belief that prolonged boiling or high heat exposure depletes nutrients, corn contains ferulic acid, a potent antioxidant that increases with extended cooking:

·       Boiling for 10 minutes increases antioxidant content by 22% and ferulic acid by 240%.

·       Boiling for 25 minutes increases antioxidant content by 44% and ferulic acid by 550%.

·       Boiling for 50 minutes increases antioxidant content by 53% and ferulic acid by 900%.

However, boiling corn for over 50 minutes may reduce its vitamin C and fiber content. Substituting lost vitamin C with other fruits is recommended.

Fresh Corn vs. Canned Corn: Nutrient Equality?

While both fresh and canned corn offer nutritional benefits, the choice depends on lifestyle and processing preferences. Fresh corn, not subjected to additional processing, retains its vitamins, minerals, and fiber fully. On the other hand, canned corn, while convenient and with a longer shelf life, may undergo processing that affects nutritional content. Adding salt or sugar to canned corn may also impact its health benefits.

In conclusion, a single corn cob holds numerous health benefits and is versatile in various healthy recipes. Whether enjoyed fresh or canned, being mindful of cooking methods and accompanying ingredients ensures you make the most of corn's nutritional goodness. Don't forget to share this article with those around you and loved ones to spread the wonders of corn. For Krungthai-AXA life insurance customers interested in health-related articles, more can be found at https://www.krungthai-axa.co.th/th/health-advisories

References:

·       Pobpad
https://bit.ly/3HhhtPo

·       Webmd
https://wb.md/3vqjczw

·       Cornell University
https://bit.ly/3ud2O58