Corn Maize health benefits includes supporting healthy eyes, preventing diverticular diseases, preventing anemia, preventing cancer, source of fiber, supporting weight loss and a source of gluten free diet. Other benefits include source of energy for the body, help manage diabetes, help prevent hypertension, a source of Manganese and helps prevent Alzheimers.
What is Corn?
Corn on the cob, the delicious treat has a distinct earthiness to its taste. It is the healthiest form of a nourishing snack, especially when roasted on flames or boiled; it has a different taste each time. The setting on the actual cob is pearl like, like someone took the time to wrap a garland of pearls around it. It is often said that you first eat with your eyes. What this really means is that much of the snack you much on every day is because you may see somebody else doing the same or glance at various restaurants and fast food joints when you’re on your way to work or home. Corns are a treat to look at and cooking it on open fires, family barbeques or boiling is also a fantastic experience.
Modern corn is the descendent of maize, which was planted and cultivated by the Aztecs about 10,000 years ago. The origin of this plant was from a wild grass called teosinte. The first maize’s that grew did not have the uniformity of the modern corn. Its kernels were placed apart and the stalks were shorter. This plant was widely grown due to its nutrition, its ability to be stored and its ability to grow in diverse climatic conditions. The corn spread through trade routes, from America to the rest of the world. It is observed that by 700 B.C corn maize was the staple of diets for many Red Indians and Canadians alike.
There was an enhancement in the DNA of the corn throughout, which is what gave way to the many different varieties of corn that we have today. This delicious grain ranges from flint varieties to the ones used for textile dyes. The colors are beautiful to look at; you will find white pearls of corns to the ones colored purple and even black.
Studies show that corn maize is the source of food for many people and livestock. It is also the most harvested grain as compared to others. Corn is not only eaten directly, but is also used in many different ways like in tortillas, cornflakes, corn flour and corn syrup. This is a diverse grain. It is low in calories and contains almost 3.4 grams of protein per 100 grams of serving. It is also rich in vitamins and minerals, and is an excellent source of energy.
Consuming food that is nutritious and low in calories will surely have its benefits. Corn is one of those foods that you don’t regret eating.
Nutritional Value of Corn Maize
Here is a chart showing the nutritional value of corn maize per 100 grams:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 86 kcal |
| Water | 76.05 g |
| Protein | 3.27 g |
| Total Fat | 1.35 g |
| Saturated Fat | 0.2 g |
| Monounsaturated Fat | 0.37 g |
| Polyunsaturated Fat | 0.52 g |
| Carbohydrates | 18.7 g |
| Dietary Fiber | 2.7 g |
| Sugars | 6.26 g |
| Vitamin C | 6.8 mg (8% DV) |
| Calcium | 2 mg (0% DV) |
| Iron | 0.52 mg (3% DV) |
| Potassium | 270 mg (6% DV) |
| Magnesium | 37 mg (9% DV) |
| Phosphorus | 89 mg (13% DV) |
| Sodium | 15 mg |
| Vitamin B6 | 0.093 mg (5% DV) |
| Folate | 42 µg (11% DV) |
| Vitamin A | 9 µg (1% DV) |
- Note: Percent Daily Values (DV) are based on a 2,000-calorie diet.
This chart reflects the nutritional value of corn maize, emphasising its carbohydrate content, dietary fiber, and its contributions to essential vitamins and minerals like Vitamin C, potassium, and magnesium.
Nutritional Value of Maputi (puffed corn) per 100 grams
Maputi, a traditional Zimbabwe snack made from puffed corn, can vary slightly in nutritional content depending on preparation. Here’s a general estimation of the nutritional value of maputi (puffed corn) per 100 grams:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 381 kcal |
| Water | 3.5 g |
| Protein | 8.0 g |
| Total Fat | 4.9 g |
| Saturated Fat | 0.6 g |
| Carbohydrates | 76.6 g |
| Dietary Fiber | 13.2 g |
| Sugars | 0.6 g |
| Vitamin C | 0 mg |
| Calcium | 7 mg (1% DV) |
| Iron | 2.7 mg (15% DV) |
| Magnesium | 129 mg (31% DV) |
| Phosphorus | 285 mg (41% DV) |
| Potassium | 300 mg (6% DV) |
| Sodium | 6 mg |
- Note: Percent Daily Values (DV) are based on a 2,000-calorie diet.
Maputi is a carbohydrate-rich snack with a good amount of dietary fiber and some protein. It provides essential minerals like magnesium, phosphorus, and iron, with low fat content.
In light of this, here are 13 amazing benefits of Corn/ Maize are discussed below.
13 Amazing Health Benefits of Corn Maize
1. Healthy Eyes
A nutritious diet, filled with the right kind of elements will definitely help prevent many diseases from taking form. It is no secret that food is the ultimate medicine that can keep the heart and other organs going. Corn contains carotenoids – lutein and zeaxanthin. There are multiple studies that show the benefits of these for your eyes. They are often referred to as macular pigments that are present in the retina to prevent any damage that may be caused by free radicals cells. These are essentially antioxidants.
2. Prevents Diverticular Diseases
These diseases are often very painful and lead to a lot of discomfort and suffering. Although studies are still being conducted on this subject, there has been an observation made on about 47,228 men that shows the benefits of consuming popcorn to prevent the symptoms of this disease from developing.
3. Anemia Prevention
This is another one of those illnesses that is spreading more than ever. This is especially true for women. You may start to develop symptoms of anemia when there is profound deficiency of vitamins and minerals such as iron in your body. The body needs iron and folate to form new red blood cells. Corn is a very good source of iron, per 100 grams of serving it provides an impressive 2.7 mg of iron.
4. Cancer Prevention
It is true that an antioxidant rich diet will help prevent cancer. There are many studies that show that antioxidants fight free radicals cells and prevent oxidative damage to the body. Sweet corn when cooked is observed to have more antioxidants than non-cooked corn. Corn contains carotenoid antioxidants that are proven to protect the eyes and skin from oxidative damage. Popped corn can be a good way to get those antioxidants in.
5. Source of Fiber
Fiber helps the body in several ways by reducing cholesterol and making the digestive system more efficient. Corn provides a healthy and impressive amount of fiber when eaten either on the cob or in the form of popcorn. Corn provides an impressive 7 grams of fiber per 100 grams of serving. Fiber helps prevent constipation and also lower cholesterol levels.
6. Weight Loss
Often trying to lose weight becomes a burden as we tend to believe that starvation will help us, or not catering to bouts of hunger and craving will diminish those extra inches. However, this is not true; to lose weight eating the right kind of nutrient rich foods is necessary. Corn is the best snack for this, it is a source of energy and will also leave you feeling full for longer due to its fiber content. Popped corn without any salt, cooked with a tablespoon of coconut oil is the way to go.
7. Bio Active Plant Compounds
Many people nowadays are opting for a plant based diet. This is due to the immense benefits that plants contain in the form of phytonutrients and bio-active chemical compounds. Corn contains anthocyanins, phytic acid, ferulic acid, zeaxanthin and lutein. These enzymes provide multiple health benefits.
8. Gluten Free
People suffering from gluten intolerance often suffer intense reactions to the enzyme, causing different types of health complications. Corn and corn flour is a good option as it is naturally gluten free and a better option than other grains.
9. Source of Energy
Corn contains a high amount of carbohydrates. Carbohydrates provide the energy required for the body and mind to function properly. Corn is a complex carbohydrate that takes time to get fully digested. This is beneficial for the body as it keeps you fuller for longer. It can also be a good post workout snack.
10. Diabetes Management
It has been observed to help non-insulin dependent diabetes. The organic kind is the best as it retains most of its nutrients and is free of harmful elements such as pesticides. The regular consumption of corn provides energy to people suffering with diabetes without spiking blood sugar levels too much.
11. Prevents Hypertension
It contains phenolic phytochemicals that help regulate blood pressure and prevent hypertension. There is also a good amount of vitamin B that is beneficial for the optimal functionality of your adrenal glands.
12. Manganese Rich
It has a good amount of manganese per serving. This mineral has multiple benefits and keeps the blood sugar levels in check. This also helps fuel the body by breaking down complex carbohydrates.
13. May Prevent Alzheimers
It has been studied as a source of thymine, which is an antioxidant that sharpens brain functions. It also helps synthesize acetycholine, which in turn leads to an improved memory.
