Corn is a seasonal treasure that makes its way to the market during the summer months. Known for its high fiber content, corn contains ten times more cellulose than rice. This significant amount of dietary fiber plays a crucial role in promoting healthy digestion by enhancing gut motility, reducing the time food stays in the intestines, and speeding up the elimination of waste. This process not only helps prevent constipation but also lowers the risk of intestinal inflammation and even rectal cancer, making it an essential part of a balanced diet.
Per 100 grams, corn provides 12 micrograms of folic acid—three times more than rice. It also contains 238 to 300 milligrams of potassium, which is 2.45 to 3 times higher than in rice, along with 96 milligrams of magnesium, three times more than rice. Additionally, corn is rich in antioxidants like glutathione, beta-carotene, lutein, zeaxanthin, selenium, and vitamin E, all of which contribute to its wide range of health benefits.
One of the most remarkable contributions of corn to human health is its high levels of lutein and zeaxanthin, two carotenoids responsible for giving corn its golden color. Though not classified as traditional nutrients, these compounds are powerful antioxidants that protect the macula—a critical area in the center of the retina responsible for sharp vision. As people age, oxidative damage to the macula can lead to conditions like age-related macular degeneration and cataracts. Lutein and zeaxanthin help absorb harmful blue light and reduce oxidative stress, maintaining eye health. Importantly, these compounds are found only in yellow corn, not in white corn. Therefore, individuals who spend long hours using their eyes—such as drivers, students, writers, and editors—are encouraged to include yellow corn in their diet.
Corn also boasts several anti-cancer properties. It contains glutathione, lutein, zeaxanthin, selenium, and magnesium. Glutathione acts as a natural detoxifier, binding to carcinogens and helping the body eliminate them. It also neutralizes free radicals, which are known to accelerate aging and increase cancer risk. Selenium aids in breaking down harmful peroxides in the body, cutting off the oxygen supply to malignant tumors. Magnesium, on the other hand, inhibits the growth of cancer cells and supports the removal of toxins from the body. Lutein and zeaxanthin have been linked to a reduced risk of colorectal, skin, lung, and uterine cancers.
Another important nutrient found in corn is niacin, which is a key component of the glucose tolerance factor (GTP). Niacin enhances insulin function, making it beneficial for blood sugar regulation. Incorporating corn into your meals can be a smart choice for those looking to manage their glucose levels effectively.
**Diet Tips:**
When preparing corn porridge, cornmeal noodles, or cornmeal pasta, it's advisable to add a small amount of alkali. This is because a large portion of the niacin in corn is in a bound form that the body cannot easily absorb. Over time, this can lead to a condition called pellagra, characterized by skin issues and digestive problems. By adding alkali during cooking, the bound niacin is released, converting it into a free form that the body can utilize more efficiently, maximizing the nutritional benefits of corn.
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