What is useful for boiled corn — 6 facts about the impact on human health

Corn is one of the most popular cereal crops worldwide. European society became acquainted with the plant only at the end of the 15th century (after the expedition of Christopher Columbus).

Corn is usually yellow, although there are varieties of other colors: red, orange, purple, blue, white and black.

It is often used to make popcorn and chips, as well as corn porridge, flour, syrup and butter.

But it is whole-grain boiled corn that has the maximum health benefits, since it is rich in fiber and a variety of vitamins, minerals and antioxidants.

How it is useful — 6 facts

The 6 main beneficial properties of corn are discussed below (based on the evidence base).

1. It has a rich composition

Boiled corn has a relatively low calorie content – 108 calories per 100 grams. At the same time in it contained the following groups of nutrients:

Each of the described substances performs irreplaceable functions in the human body. For example:

• Phosphorus – supports metabolic processes and strengthens bone tissue ;
• Magnesium – prevents chronic diseases of the cardiovascular system;
• Zinc – regulates metabolism, Strengthens the immune system ;
• Potassium – reduces blood pressure and improves the functioning of the heart muscle.

It should be noted separately that corn, like other cereals, has a lot of antioxidants in its composition:

• Ferulic acid;
• Anthocyanins;
• Zeaxanthin;
• Lutein;
• Phytic acid.

2. It has an antioxidant effect

As mentioned above, corn contains pigments (primarily zeaxanthin and lutein) that have antioxidant activity.

Foreign studies show that such substances inhibit chronic inflammation, which is associated with the development of many diseases from the endocrine, digestive and cardiovascular systems.

Colombian specialists proved that antioxidants are able to prevent the development of neurodegenerative diseases (Alzheimer's disease or Peak) and improve metabolism at the brain level.

3. Improves the course of diabetes mellitus

Accumulated scientific data witness that boiled corn is effective for the prevention and even therapy (as an element of supportive adjunctive therapy) of type II diabetes mellitus.

The plant contains magnesium and dietary fiber , which increase the sensitivity of peripheral tissues to insulin. This leads to more efficient utilization of glucose by muscle and adipose tissue cells and a decrease in its concentration in the blood.

Fresh young corn is recommended to be consumed regularly in the presence of type II diabetes mellitus, as well as with a high predisposition to it (burdened family history, overweight or obesity).

4. Reduces body weight

American specialists claim that corn accelerates the metabolism of fats in the human body. As a result, adipose tissue cells are destroyed in order to meet energy needs.

Additional role provide dietary fiber, it slows down the absorption of fats and corrects the metabolism of insulin.

Corn is not only effective for weight loss, but also helps prevent obesity. Sweet corn is equally effective in the treatment of obesity in both women and men.

Remember that every extra gram of subcutaneous fat creates a significant load on the heart and increases the risk of developing type II diabetes.

5. Supports the health of the digestive system

Boiled corn is rich in insoluble dietary fiber. They reach the distal parts of the digestive tube almost unchanged, where they serve as a food source for beneficial microorganisms.

Against this background, there is a tendency to decrease the number of pathogenic and opportunistic representatives of the microflora.

During the interaction of beneficial bacteria with fiber, butyrate is released, which, according to information experts from the USA, prevents the appearance of benign and malignant tumors of the colon and rectum.

Fiber also improves the promotion of food masses in the intestinal lumen (due to the normalization of smooth muscle function) and slightly reduces appetite.

6. Improves eyesight

Experts from the Food Research Center (Canada) have discovered the ability of corn to improve eye health.

Such medicinal properties are due to the presence of antioxidants (lutein and zeaxanthin) in the composition.

These substances prevent the appearance of cataracts and age–related macular degeneration - extremely common diseases that lead to complete blindness, reducing the quality of life.

An additional advantage of antioxidant substances is an increase in the sensitivity of the pigments of the vascular membrane of the eye. As a result, not only visual acuity increases, but also the ability to see various objects in the dark. Similar information leads to scientists from the USA.

Possible harm

Corn has contraindications and, in some situations, can harm the body.

Main side effects:

1. Slowing down the absorption of nutrients. The plant contains phytic acid. It inhibits the absorption of iron and zinc from food entering the body. However, boiled corn is practically devoid of this disadvantage. During cooking, the concentration of phytic acid decreases by 60-95%.
2. Poisoning. Grain crops are susceptible to fungal infections. Fungi produce toxic substances (fumonisins, trichothecenes, aflatoxins), which are not only able to cause the development of symptoms of intoxication, but also increase the risk of developing malignant tumors in the future. Corn is contraindicated in women during pregnancy, as toxins can cause neural tube defects in the unborn child.
3. Dyspeptic disorders. Celiac disease or gluten intolerance is a fairly common disorder caused by the inability of the digestive system to digest gluten (it is present in corn). Symptoms such as diarrhea, nausea and vomiting, and weight loss may develop.
4. The effects of GMOs. Many varieties of corn grown on the planet are genetically modified products. According to some scientists, their use disrupts the reproductive and hormonal systems of the body, inhibits the sensitivity of persistent bacteria to antibiotics.

Rules of cooking and reception

Only table varieties of corn are used for food. Forage varieties contain few biologically active substances and do not benefit health.

The best cooking option is boiling. Baking in the oven significantly changes the organoleptic properties of corn and makes it practically unsuitable for reception.

It's better to eat corn during the day. In the evening (especially before bedtime), it can cause an overload of the gastrointestinal tract (due to the abundance of fiber), which will create problems with going to bed.

The recipe for boiled corn is as follows:

1. Place the corn in an enameled saucepan.
2. Fill with water. It usually takes about 500-800 ml for each cob (the main thing is that the water covers them completely).
3. Bring to a boil and cook over low heat until tender, until the grains are soft. For young varieties, 20-25 minutes is enough, for overripe varieties – about 2 hours.
4. Remove from heat, drain. Then put the cob back in the pan, cover with a lid and wrap tightly with a terry towel. Leave in this condition for 1-2 hours.

Canned corn (in cans) is less useful, it loses some valuable substances, but has a lower energy value.

Corn cobs, as well as sprouted corn, are widely used in dietetics as an element of a healthy and low-calorie diet. At the same time, they must undergo heat treatment. In their raw form, they can be dangerous to health, as they are often contaminated with fungal microorganisms.

Corn stigmas (hair) are used in folk medicine for the preparation of medicinal decoctions, teas and infusions. Their effectiveness has not been scientifically confirmed.

Corn-based products

Modern industry prepares a lot of secondary products based on corn. These include:

1. Flour. Is used for baking bread and other bakery products. It is also used to make polenta, an Italian corn porridge. It does not contain gluten and can be included in the diet of celiac patients. Corn also contains almost all minerals and some vitamins. The only harm is high calorie content. It is recommended to limit consumption.
2. Corn oil. Unlike other vegetable oils, it contains a small amount of fat. It is rich in polyunsaturated fatty acids (in particular, omega-3), vitamin E and antioxidants. Corn oil is effective in reducing cholesterol levels in the blood and preventing cardiovascular disorders.
3. Starch. is commonly used in the pharmaceutical, paper, construction and mining industries. It is a byproduct of corn processing and is not directly used for food.
4. Grits. Is designed for cooking corn porridge. It is rich in B vitamins (especially B1 and B2), phosphorus and dietary fiber. Cereals based on cereals are characterized by a low incidence of allergic reactions and high calorie content. It is best to eat them for breakfast.
5. Popcorn. Many people's favorite snack is actually considered one of the most healthy foods. Popcorn is rich in manganese, phosphorus, magnesium, zinc and copper. These minerals are vital for maintaining adequate cardiovascular activity and regulating blood pressure levels. At the same time, avoid additives, as well as excess salt.

Conclusion

1. Thus, corn is a valuable vegetable product. It is rich in vitamins and minerals, dietary fibers, antioxidant substances and contains almost no fat.
2. With regular use, chronic and malignant diseases are less common, the digestive system and eye health improve.
3. It is recommended to include corn in the diet in boiled form in order to minimize the risk of bacterial infections and poisoning.