eating healthy (Corn)

Corn, also known as maize, is a cereal grain that originated in southern Mexico. The kernels or seeds of corn are the edible parts. It can be eaten whole when it is very young and tender. But as it matures, the corncob or the part on which the kernels grow becomes harder and inedible. They come in multiple colors, depending on where they have grown and what species or variety they happen to be.

Sweetcorn is another genetic variant, and it has more sugar and less starch in the nutritive material.

Health Benefits of Corn

It may provide many health benefits due to the presence of quality nutrients within. Besides being a delicious addition to any meal, it's possible richness in phytochemicals protects some chronic diseases. The well-researched and widespread health benefits are listed below.

1. May Prevent Constipation: The fiber content in one cup of corn amounts to 18.4% of the daily recommended amount. This may aid in alleviating digestive problems such as constipation and hemorrhoids, due to maize being a whole grain. One study found that a corn barn was significantly better than a wheat barn in relieving constipation. Dietary fiber may help bulk and soften stools, can help to promote regular elimination, and decreasing straining. This process is done by stimulating the peristaltic motion and the production of gastric juice and bile. By adding bulk to loose stools, the chances for irritable bowel syndrome (IBS) and diarrhea can be greatly reduced.
2. Might Induce Weight Gain: Corn, especially the yellow variety, can be a rich source of calories and is a staple in many places. The calorific content of sweet yellow and white corn is 96 calories per 100 grams. This is why it is often turned to for quick weight gain. 
3. May Provide Essential Minerals: Corn may contain several essential minerals that can help in ensuring proper growth and fighting diseases. According to a 2017 study, published in the Journal of Food Science and Technology, it is an important source for Fe, Zn, Cu, Mn, Mg, and P. The nutritional composition can, however, vary according to the way it is harvested and processed. The nutritional content is best preserved when it is eaten whole or as popcorn. Steaming, boiling, or roasting lowers the nutritional content. It may also contain trace minerals like selenium, which are difficult to find in most diets. Phosphorus is essential for regulating normal growth, bone health, and optimal kidney functioning. Magnesium is necessary for maintaining a normal heart rate and for increasing bone mineral density.
4. Might Protect Your Heart: According to research, corn oil might have an anti-atherogenic effect on cholesterol levels, thus possibly reducing the risk of various cardiovascular diseases. Corn oil, in particular, might be the best way to improve heart health and this is derived from the fact that corn is close to an optimal fatty acid combination. This allows omega-3 fatty acids to strip away the damaging LDL or bad cholesterol and replace them at the binding sites. This may reduce the chances of arteries becoming clogged, might lower blood pressure, and may minimize the risk of heart attack and stroke. According to another study, consumption of corn husk oil might lower plasma LDL or bad cholesterol by reducing cholesterol absorption in the body. As mentioned earlier, this reduction in LDL cholesterol does not mean a reduction in HDL or good cholesterol, which can have beneficial effects on the body. They include possible reduction of heart diseases, prevention of atherosclerosis, and general scavenging of free radicals throughout the body. The Australian government recommends corn oil as one of the foods that can help in preventing heart diseases.
5. Eye & Skin Care: Yellow corn might be a rich source of beta-carotene, which forms vitamin A in the body and is essential for the maintenance of good vision and skin. As per a study published in the journal Science, beta-carotene is a great source of vitamin A because it is converted into the body according to the amount required. Vitamin A can be toxic if too much is consumed, so deriving it through beta-carotene transformation is ideal. It may also benefit the health of skin and mucous membranes, as well as boost the immune system. The amount of beta-carotene in the body that is not converted into vitamin A acts as a very strong antioxidant, like all carotenoids, and can combat diseases.
6. May Help Manage Diabetes: In recent decades, the world has seemed to suffer from an epidemic of diabetes. Although the exact mechanism for this cannot be pinpointed, it is generally related to nutrition. A study published in the journal Food Science and Human Wellness in 2018 has shown that consumption of whole-grain corn is related to a possibility of a decreased risk in the development of type 2 diabetes. According to the Journal of Medicinal Food, consumption of its kernels assists in the management of non-insulin-dependent diabetes mellitus (NIDDM) and may be effective against hypertension due to the presence of phenolic phytochemicals in whole corn. Phytochemicals can regulate the absorption and release of insulin in the body, which can reduce the chance of spikes and drops for people with diabetes and help them maintain a healthy lifestyle, as per the British Journal of Nutrition. 
7. Might have Cosmetic Benefits: Cornstarch is used in the manufacturing of many cosmetic products and may also be applied topically to soothe skin rashes and irritation. Its products can be used to replace carcinogenic petroleum products which are major components of many cosmetic preparations. Many of the traditional skin creams contain petroleum jelly as a base material, which can often block pores and make skin conditions even worse.