Be it boiled or roasted, sweet corn is a favorite snack among all age groups. But is sweet corn good for you? Yes, it is a tasty snack with many positive effects on your health. For many of us, snacking multiple times in a day is a habit. But the junk that we often depend on is loaded with fat and calories. Here is where sweet corn comes into the light. It is packed with nutrients that help our body in multiple ways.
What Is It?
Sweet corn is a type of maize that is harvested when the kernels are still immature and tender.
What Are Its Benefits?
It helps manage constipation and combat digestive problems and diabetes. It may also improve skin texture and health and strengthen hair.
Who Can Use It?
In general, sweetcorn can be consumed by anyone.
Sweetcorn can be eaten daily in moderation.
Consult a physician before consuming if you have swollen feet.
Sweet corn helps manage constipation, ensures ideal internal functions like cell generation, and effectively combats many digestive problems. It is a healthy snacking option for people with diabetes too. This starchy snack is low in fat and free of sodium, cholesterol, and saturated fats. It is rich in vitamin C and packed with fiber. Learn more about sweet corn and its benefits from the article below. Keep reading!
In This Article
Benefits Of Sweet Corn For Skin
Below listed are the various sweet corn benefits for skin!
1. Delays Aging Process
If you want to remain young and maintain youthful looks, then you definitely have to consume sweet corn. It is a powerhouse of antioxidants useful in preventing the aging process.
2. Enhances Skin Texture
With the regular massage of corn oil, there is a considerable enhancement in your skin texture. A host of essential minerals and vitamins, regular consumption of sweet corn ensures you have radiant skin and good vision.
3. Removes Facial Acne Scars
Owing to its high vitamin E content, a paste created with sweet corn can work wonders to remove facial acne scars.
Benefits Of Sweet Corn For Hair
Let’s look into some of the sweet corn benefits for your healthy hair.
4. Enhances Blood Circulation In The Scalp
The corn oil enhances blood circulation in the scalp, thereby promoting the follicles to produce healthy and strong tresses.
5. Strengthens Hair Strands
The vitamin C, lycopene content, and various other antioxidants present in sweet corn helps in strengthening the hair strands. It works effectively in dealing with hair loss.
Sweet Corn: Health Benefits
Check out here some of the best health benefits of sweet corn below.
Corn contains a lot of vitamin B12, iron, and folic acid. The deficiency of these nutrients can cause anemiai XA condition in which healthy red blood cells in the body decrease, leading to fatigue, dizziness, and paleness. . So, eating sweet corn can prevent anemia (1).
7. Lowers Cholesterol
Sweet corn contains soluble fiber 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).
8. Improves Vision
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 center of the line of sight.
9. Boosts Energy
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.
10. May Prevent Diabetes
The vitamin B present in sweet corn regulates protein, lipid, and carbohydrate metabolism, and the phytochemicals present regulate the release of insulini XA hormone released by the pancreas which regulates the amount of glucose in the blood and body. . Sweet corn has a low GI (around 55). However, corn flour, coarsely milled corn, boiled corn (with lemon juice) has a GI between 40-45, which may help manage diabetes to some extent (5). Similarly, phenolic phytochemicals present in sweet corn may also control hypertensioni XA condition that occurs when the flow of blood is against the artery walls is higher than normal. It is also known as high blood pressure. .
11. Cardiovascular Health
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). It boosts overall heart health.
Sweet corn contains a lot of dietary fiber. The insoluble fibers help in digestion and also prevent constipation. Those with irritable bowel syndromei XA condition that affects the gastrointestinal tract. Common symptoms include bloating, constipation, and stomach cramps. and diarrhea will also find relief after eating sweet corn.
13. During Pregnancy
Sweet corn contains a high concentration of folic acid, which is actually prescribed to women during pregnancy (6). 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.
Aren’t these benefits of corn amazing? But what good would they be if you do not learn to select the right kind of sweet corn for you? Find some tips for it in the next section!
How To Select And Store Sweet Corns
A good selection in sorting the corn will help reap excellent sweet corn health benefits along with beauty benefits. Here are some helpful tips for its right selection and storage:
- When it comes to purchasing sweet corn, always look for straight, fuller ones having a slightly golden stick.
- Never choose the corn with removed husk or the ones that have been in the sun for the whole day.
- Also avoid choosing the corn with discolored husks; yellowish husk indicates age or damage. So, always make sure to select the corn with green husk.
- The best way to store sweet corn is to place it them a refrigerator without removing the husk.
- You may also wrap the corn loosely in a dry plastic bag so as to keep it fresh for more than two days.
Sweet Corn Usage (Cooking And Eating)
Corn is among the few cereals that can be cooked and eaten in a variety of ways. You can consume sweet corn right out of the “maize ears” or use the corn kernels in gravy. It is used for dressing fried rice along with onion and chillies to make an amazing snack. Here are some helpful tips on usage of sweet corn:
- Grill corn with the husk left on. This will help retain the flavor.
- Don’t put the corn in cold water right after boiling them. This will make your corns soggy.
- While boiling the corn, make sure to add enough water so that the corn is completely dipped in it.
- Don’t preserve the corn for long and also avoid over-baking it. Overcooking turns the corn ruby and firm. Three-five minutes are just enough for corn to cook.
- Lastly, it is also advisable not to add salt in the corn while boiling as it will toughen the corn.
- Boiled corn cob seasoned with pepper and salt is the most popular recipe. It is a healthy snack and is extremely delicious. Ensure to keep the salt content low to enjoy the benefits of boiled corn. Or, you may also consider grilling the corn instead of boiling it.
- Corn kernels make an amazing, mouth-watering dressing of different soups, curries, and dishes. Moreover, they can also be added to salads for making them an extra healthy snack.
Easy Sweet Corn Recipes
1. Sweet Corn Salad
- 2 cups of fresh sweet corn kernels
- 1 cup of cherry tomatoes, halved
- 1/2 cup of red onion, diced
- 2 tablespoons of olive oil
- 2 tablespoons of lime juice
- Salt and pepper to taste
How To Prepare
- Boil the corn kernels and let them cool down.
- Mix them with tomatoes and red onion in a bowl.
- Whisk olive oil, lime juice, salt, and pepper in another bowl.
- Toss the salad with the dressing.
- Refrigerate for 30 minutes before serving.
2. Sweet Corn Salsa
- 2 cups of cooked sweet corn
- 1 cup of diced bell peppers
- 1/2 cup of red onion, finely chopped
- 1/4 cup of fresh cilantro, minced
- 2 tablespoons of lime juice
- A pinch of cayenne pepper
- Salt (to taste)
How To Prepare
- Combine all ingredients in a bowl.
- Mix well and refrigerate the salsa for an hour.
- Serve it with tortilla chips.
Infographic: Benefits Of Including Sweet Corn In Your Diet
Sweet corn is a common ingredient in most diets. But is corn good for you? Yes, it is, as it contains many nutrients, such as fiber and vitamin C. It is also low in fat and free of saturated fats which makes it the ideal tasty snack. There are so many more impressive benefits that this ingredient has to offer.
Check out the infographic given below to know about the most important health benefits of including sweet corn in your diet.
Apart from being a tasty snack and diet option, sweet corn benefits your health in several ways. Low in saturated fats, cholesterol, and sodium, sweet corn makes for a healthy and nutritious alterntaive for weight loss and diabetic-friendly diets. It is also gluten-free and suitable for vegetarian diets. It not only benefits your eyes, skin, hair, cardiovascular, and digestive health but is also good for your immune system and may aid in cancer prevention (7). Boiled, grilled, roasted, or blanched and blended into soups and gravies, sweet corn can be easily included in your daily diet.
Frequently Asked Questions
Is it good to eat sweet corn daily?
Yes, but in moderation. Sweet corn is packed with many beneficial nutrients that help boost your hair, skin, and overall health.
Is sweet corn good for weight loss?
Possibly. Studies have shown that corn has a weight-reducing effect as it lowers adipose tissuei XSimply known as body fat, these are connective tissues that cover the entire body, including internal organs and the skin. accumulation (8).
Is sweet corn high in sugar?
No. Corn contains about 4.54 g of sugars per 100 g and is relatively low in sugar (9).
What is the best time to eat corn?
There is no set time. Corn can be eaten at any time of the day.
Is corn better than rice?
No. While corn is relatively low-calorie and rich in protein, rice is a better source of calories, carbohydrates, and minerals (9).
- Sweet corn has high amounts of antioxidants that have anti-aging effects.
- It keeps the skin hydrated and fed, which encourages hair development.
- It helps to treat sunburns.
- It possesses anti-inflammatory qualities.
- Its high vitamin and mineral contents improve the general health of your skin and hair. They also prevent rashes and skin irritations.
Learn about the amazing health benefits of sweet corn. From aiding digestion to managing diabetes, check out this video to know why this ingredient would make a great addition to your diet.
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- Effects of dietary corn on hematological response of anemic rats to ferrous sulfate
- Carotenoids and cardiovascular health
- Nutritional supplements for age-related macular degeneration
- What’s in the vegetables and legumes / beans group?
- ‘Old Is Gold’: How Traditional Indian Dietary Practices Can Support Pediatric Diabetes Management
- Folic Acid: the Vitamin That Helps Prevent Birth Defects
- Anti-Cancer Activity of Maize Bioactive Peptides
- Effect of corn gluten and its hydrolysate consumptions on weight reduction in rats fed a high-fat diet
- Rice, white, medium-grain, cooked, unenriched