Who doesn't like a freshly-boiled or well-roasted cob of corn, made chatpata with a squeeze of lemon, pinches of chaat masala,lal mirch. Gluten-free, high-fibre, remarkably light, each cob contains barely a trace of fat, states Johns Hopkins Medicine. Doesn't that make it the ideal snack and tummy filler?
Half a cup corn provides around 98 calories, 23.5 gm carbs, 2.9 gm fibre, 3 gm protein, 7 mg vitamin C, 5 mg sodium, 0.6 vitamin B6, potassium, iron, zinc and under 4 gm natural sugar, says Cleveland Clinic and Healthline. These nutrients make it a valuable food item.
Corn is rich in powerful plant pigments called lutein and zeaxanthin. These nutrients play a vital role in supporting healthy vision, according to WebMD.
Corn is packed with roughage that helps keep your system running smoothly. This natural fibre encourages regular bowel movements and eases sluggish digestion, states Cleveland Clinic.
It contains the potent antioxidant quercetin, which has potential to soothe inflammation linked to prostate discomfort, informs WebMD.
Corn is a low-fat food but corn germ, obtained through corn milling, is the source of corn oil which is enriched with plant-based sterols that reduce the body’s intake of cholesterol. It also provides CoQ10, a nutrient supporting cardiovascular strength and protecting the heart from long-term damage, says Cleveland Clinic.
Corn has a medium to low glycemic index at 52 and its fibre makes it a slow-digesting food. It is therefore good for diabetics, says Healthline, in limited quantities, but popcorn and cornflakes, with a much higher index, are not. Corn is best had roasted as opposed to being boiled to keep its nutrients more intact.
Quercetin is thought to offer defence against cognitive decline, potentially helping to guard the brain from conditions like dementia and Alzheimer’s disease, states WebMD.