Corn is a type of grain that is sometimes used as a vegetable. Boiled corn is an excellent source of carbohydrates and is packed with powerful antioxidants that protect the body’s cells from damage and prevent the onset of various diseases. It is also gluten-free and a good source of dietary fiber, which supports cardiovascular health and may reduce the risk of certain cancers and age-related diseases. Here are some of the benefits of boiled corn:
Corn: A Powerful Antioxidant
A study published in Passeport Santé compared the antioxidant activity of four types of grains (corn, wheat, oats, and rice), and corn had the highest antioxidant activity. Other researchers noted that the total antioxidant activity of corn increases when it is cooked, likely due to the release of certain antioxidant compounds under heat, making boiled corn particularly effective.
Boiled Corn and Osteoporosis Prevention
Boiled corn is a source of phosphorus, which is the second most abundant mineral in the body after calcium. Phosphorus plays a vital role in the formation and protection of healthy bones and teeth. Additionally, it participates in tissue growth and repair and helps maintain the body's pH balance. Phosphorus is also an essential component of cell membranes.
Boiled Corn is Rich in Magnesium
Magnesium in boiled corn contributes to bone growth, protein synthesis, enzyme function, muscle contraction, dental health, and immune system function. Magnesium also plays a role in energy metabolism and nerve impulse transmission.
Boiled Corn Fights Anemia
Boiled corn is an excellent source of iron, which is essential for oxygen transport and the formation of red blood cells. Iron helps prevent anemia and is crucial for producing new cells, hormones, and neurotransmitters. Since plant-based iron is absorbed less efficiently by the body than iron from animal sources, consuming vitamin C-rich foods with corn enhances the absorption of iron.
Boiled Corn as a Source of Zinc and Manganese
Sweet corn is a good source of zinc for women. Zinc plays a role in immune system reactions, DNA production, taste perception, wound healing, and fetal development. Zinc also interacts with both male and female hormones and the thyroid gland. It is involved in insulin synthesis, storage, and release in the pancreas.
Boiled corn is also a source of manganese, which acts as a cofactor for several enzymes that facilitate numerous metabolic processes. Manganese helps protect the body from damage caused by free radicals.
Boiled Corn Fights Free Radicals
Boiled corn is a source of copper, which is a component of several enzymes. Copper is necessary for the formation of hemoglobin and collagen, contributing to tissue building and repair in the body. Many copper-containing enzymes also help defend against free radical damage.
High Vitamin B Content
Boiled corn is a good source of vitamin B1 (thiamine), which is part of an enzyme essential for producing energy from carbohydrates. Thiamine also helps nerve transmission and promotes healthy growth.
Corn is also a source of vitamin B3 (niacin), which plays a role in several metabolic processes and helps produce energy from carbohydrates, fats, and proteins. Niacin also helps in DNA synthesis, allowing for natural growth and development.
Boiled corn contains vitamin B5 (pantothenic acid), which is part of an enzyme that helps appropriately utilize the energy in food. It is involved in synthesizing steroid hormones, neurotransmitters, and hemoglobin.
It also contains vitamin B9 (folic acid), which is essential for producing all body cells, including red blood cells. Folic acid plays a critical role in DNA production, immune and nervous system function, and wound healing. Since folate is required for new cell production, adequate intake is crucial before pregnancy and during fetal growth and development.
Boiled Corn Contains Vitamin C
Boiled corn is a source of vitamin C, which plays a role beyond its antioxidant properties. Vitamin C contributes to the health of bones, cartilage, teeth, and gums, protects against inflammation, boosts iron absorption from plant-based sources, and accelerates healing.
Treating Constipation and Digestive Disorders
Boiled corn contains a high amount of insoluble fiber, which does not dissolve or get absorbed into the bloodstream but remains in the digestive system and is excreted with stool. According to Sante Magazine, this fiber makes corn effective in treating constipation and preventing hemorrhoids and colon cancer. It helps manage weight by increasing feelings of fullness after meals. Since corn is gluten-free, it can be part of a suitable diet for individuals with gluten intolerance.
Conclusion
Corn is a staple in many cuisines, often enjoyed roasted or boiled when fresh. It can be added to soups, salads, and sauces, or eaten as popcorn. Given its numerous health benefits, it is recommended to incorporate corn regularly into the diet. Boiled or roasted corn is low in calories, and popcorn (without added butter or salt) is considered a healthy snack, making it ideal for weight loss diets.
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