The health benefits of sweet corn include its ability to improve digestion, reduce allergies, prevent heart diseases, increase energy, build strong bones, improve vision, and improve overall health. Corn or maize is one of the most popular cereals in the world and forms the staple food in many countries. The kernels of corn are what hold the majority of its nutrients and are the most prominent part used in cooking. Its cultivation dates back nearly 10,000 years in the Mesoamerican region and it is now one of the most popular cereals in the world. The entire plant of corn is edible and surprisingly, it has been used not only for culinary purposes but for medicinal ones as well.
Sweet corn, unlike its name, does not imply that it is sweet in taste. In fact, sweet corn is a variety of maize with high sugar content. Sweet corn is a result of two natural genetic mutations; one that changed the way the corn stored sugar and the other that changed the way the sugar was converted to starch. In the case of sweet corn, the kernel cells contain more water and sugar than the kernels. Because of this extra sugar, the kernels of sweet corn are more susceptible to cold temperatures. If the temperature drops below that recommended for the variety, the kernels will become tough and lose their sweetness. The retaining of sugar in the sweet corn comes from the mutation found in the “su” gene. There are varieties of sweet corn that help retain their sweetness or slow the conversion of sugars to starch, but can be more difficult to find fresh. These are usually processed for freezing and canning.
Nutritional Profile of Sweet Corn
Fresh sweet corn is a summer crop that, surprisingly, has impressive nutritional benefits. It replenishes your stores of many vital vitamins, especially two of the B-vitamin complex—thiamin and niacin. Both are essential for nerve function and help maintain healthy skin, while also promoting the smooth functioning of your digestive and appetite systems. A cup of cooked corn offers 1.22 mg niacin and 356 μg thiamin. Folate, another B-vitamin, plays a role in forming red blood cells and helps in the production of DNA. Corn offers 73 μg folate per cup.
Sweet corn is also a healthful source of two carotenoids—lutein and zeaxanthin. Both are essential for maintaining good vision and eye health. They help filter out harmful blue light and UV rays and reduce your risk of age-related macular degeneration. Sweet corn is rich in beta-carotene, an antioxidant that helps fight cancer. It also combats the free radicals that cause heart problems, reducing the risk of a heart attack and keeping your blood vessels healthy. The antioxidant activity of beta-carotene along with phenolic acids present in cooked corn is responsible for the cytotoxicity on human lymphocytic leukemia cells and also for retarding the growth of human colon cancer cells.
Historical and Cultural Significance
Sweet corn is a naturally occurring genetic mutant maize selection that has become one of the most popular summer vegetable crops grown in the United States. In olden times, maize was the most important seed food of the aboriginal American tribes and has continued as an important crop throughout the centuries. The Europeans, upon discovering this continent, were introduced to the value of maize for food, and its growth and use rapidly spread around the world. Maize or corn is grown on all the cultivated continents and has been important in the agricultural system of the world for hundreds of years.
The considerable genetic variability of this crop has allowed its expansion to areas well beyond its indigenous center in Mesoamerica. This crop can be grown in a wide range of latitudinal and thermal conditions, ranging from deep tropical rainforests to the open temperate prairies. Its design and symmetry are unmatched in the world of seed crops, leading to its use as a food for humans, feed for animals, and an energy source for both of those groups. Its primary characteristic as a cereal or grain crop has had parallels throughout history, and thus its position of historical significance is further enhanced. For many years, one of the unique roles of maize and sweet corn was as food and ceremonial plants with high societal use and respect. Corn was listed by the Mexican National Institute as one of the three most important and beneficial crops grown in the New World.
Health Benefits of Sweet Corn
Sweet corn is a particular maize species which differs genetically from the field maize. Its kernels are tender, delicious, and eaten as a vegetable in many dishes worldwide. Sweet corn is a much relished cereal and is, therefore, very popular in most parts of the world, especially in summer. It is a rich source of many essential nutrients and fiber and forms a wholesome meal for many individuals. A large number of health benefits are associated with the consumption of sweet corn. The nutritional value, as well as a number of other factors, can help prevent a variety of malnutrition and diseases related to it.
Sweet corn has high levels of the phenolic flavonoid compound ferulic acid, which has, in fact, been suggested in various studies to have anti-cancer properties. The ferulic acid in sweet corn provides you with remedial care. Sweet corn can provide many of the vitamins and minerals needed in your daily diet. It’s high in fiber, low in fat, and contains a variety of essential nutrients. Sweet corn benefits include its ability to improve the digestive function in the body. As a result, your body can start absorbing all the vital nutrients as well as facilitating healthy bowel movements. Sweet corn has long been known to contain natural sweetness in it. Since it is made up of complex carbohydrates, it is an ideal food to include in the regular diet. As the assimilation process becomes simpler, it allows the body to start absorbing vital nutrients.
Rich Source of Vitamins and Minerals
Sweet corn is high in vitamin C, which is very helpful for the body of men to avoid muscular weakness and helps to give them healthy skin. Sweet corn is a powerhouse of antioxidants which help in keeping the cancer-causing free radicals at bay. Sweet corn is also a rich source of lutein and zeaxanthin which help in keeping the eyes healthy. The antioxidants in sweet corn also act as anti-aging nutrients for the skin. Consuming sweet corn alleviates body temperature and gives birth to beneficial effects. Sweet corn is very helpful in increasing the body’s resistance ability and acts as protection against various infections by improving the body’s immune system. Sweet corn plays a role in the prevention of skin rashes and the cure of skin abrasions. Sweet corn provides your energy level to the body and promotes the body and skin to glow.
Sweet corn is rich in vitamins and minerals. Corn is rich in vitamin B12, folic acid, and iron which helps in the production of red blood cells in the body. Sweet corn is a powerhouse of vitamins which include Vitamin A which helps in maintaining healthy vision, Vitamin C which will keep your skin, teeth, and gums healthy, pantothenic acid which helps to maintain your mental abilities and B vitamins which are helpful in stabilizing brain functions. Vitamin B1 and B5 that are present in corn are very good for radiant and healthy skin. The vitamins present in corn regulate the functioning of the nervous and digestive systems. Corn helps in treating various ailments including anemia, diabetes, and prevention of Alzheimer’s. Corn is a powerhouse of nutrients whose benefits manifest into eating organic corn in the diet. Corn has niacin for metabolism, pantothenic acid for stress, carbohydrates, protein, and fiber. Corn has a significant beneficial effect on the regulation of absorption and release of insulin in the body, which can reduce the chances of diabetes type-2.
High in Antioxidants
Sweet corn is high in antioxidants, which are important in slowing down the aging process and may even shield your body from the onset of serious diseases like heart disease or cancer. A study showed substantial amounts of antioxidants in corn. These antioxidants are highest in high-risk areas in the kernels where they would assist in protecting the precious seeds. Pretty great for something we typically think of as empty junk food! Of the six separate classes of antioxidants present in the corn grain, three of the six – namely phenolics, betalains, and carotenoids – function as antioxidants within your body.
Antioxidant protection in corn is not limited to the seeds in their raw form. Many of the nutrients in corn are actually increased by the simple act of cooking. The summer grilling season is a wonderful time for people to enjoy the rich sweet pleasure of corn, although it is important to note that corn on the cob can hit a maximum antioxidant value after only a 2-3 minute boiling duration. If the boiling goes on too long – say over 10 minutes – the antioxidant value disappears. So the next time you throw a couple of ears on the grill, keep a close watch as 2 minutes go by to maximize both flavor and nutrient benefits.
Promotes Digestive Health
It is very essential that you have products that contain probiotics. These are bacteria that are essential for your digestive system and are important in digestion. They assist in increasing the number of good bacteria in your organism and have a correlation with the reduced risk of infections, enhanced digestion, and maintenance of a healthy immune system. Most often, probiotics are present naturally in your mouth, large intestines, and in your body’s food.
Sweet corn is food that does not miss the presence of probiotics, which are essential to the organism. These probiotic bacteria can survive in corn. Generally, the survival of probiotic bacteria that are embedded within food depends on the starch content present in food. The corn ingredient readily maintains the stability of the bacteria.
The sweet corn starts to act like you, mixed with those bacteria in your body’s large intestines, and provides the bacteria with the food that you have previously eaten. They also fend off infections and help you acquire more control of waste management.
Sweet Corn in Disease Prevention
Sweet corn differs not only by the abundance of dietary antioxidants, but also by the presence of antioxidants which are unique, such as stranded ferulic acid. In addition to ferulic acid, which is derived from the dietary fiber of the sweet corn, sweet corn is also particularly rich in carotenoids. Also, sweet corn possesses several essential minerals and vitamins, which may act in a combined way to compare its antioxidant activity to that of pre- and whole grains. The phenolic compounds are known to scavenge the free-radical sources, chelating metal and preventing lipid oxidation. High phenolic loading of sweet corn showed high antioxidant activity; the impact of the nutritive factors in their combination on cancer prevention that was observed in the previous study. This study warrants cellular efficacy studies to understand the mode of action and is likely to prioritize functional fractions for selective breeding. These findings suggest that the phenolic-rich fractions could be used more efficiently in nutraceuticals.
Cardiovascular Health
Sweet corn is a heart-healthy food that can be part of a heart-healthy diet. This vegetable is a rich source of nutrients that have been suggested to be useful in a heart-healthy diet. Firstly, corn has a high content of soluble dietary fiber that is beneficial in the management of excessive cholesterol in the blood and thus in the prevention of cardiovascular disease. It also has a low content of total and saturated fat. Corn is a source of non-starch polysaccharides that are effective and often utilized in the treatment of hypercholesterolemia and hyperlipidemia. The seeds are also a source of phytochemicals such as anthocyanins and carotenoids, which have been suggested to have vascular tonic effects. Furthermore, corncobs have anticoagulant activity.
Corn also contains the carotenoids lutein and zeaxanthin, which may play a role in promoting cardiovascular health. When these observational studies are compared, there is clear evidence that fruit and vegetable consumption can reduce the risk of developing cardiovascular disease. The Iowa Women’s Health Study found a reduced risk of death from cardiovascular disease in certain subgroups of women who consumed higher amounts of food sources of lutein and zeaxanthin. Another study conducted among elderly people at high risk of cardiovascular disease in Spain studied the relationship between fruit and vegetable intake and circulating inflammatory markers and found changes consistent with reduced cardiovascular risk, but no specific relationship between lutein and zeaxanthin and reductions in risk. Finally, a study from the United States found that increased consumption of dark yellow and dark green vegetables that are good sources of lutein and zeaxanthin was significantly associated with reduced risk of developing cardiovascular disease in some segments of the population. Corn also contains folic acid, which may help prevent cardiovascular diseases.
Cancer Prevention
Two of the health benefits of sweet corn are the prevention of lung cancer and the delay of the aging process. Sweet corn is a food that may offer some protection against lung tumors. One of the causes of lung tumors is smoking tobacco, but other carcinogenic substances have also been identified in the carcinogenic group. In studies on the prevention of lung tumor formation, it has been observed that the ascorbic acid nutrition rate in the body has an extremely important effect. Foods rich in ascorbic acid can also be used to prevent the formation of lung tumors in a characteristic to the selenium element. Lung tumor formation can be significantly reduced thanks to these substances that play an important role in the fight against the formed lung tumors.
Another health benefit of sweet corn is shown as its delaying the aging process. As humans age, their body’s vital function and capabilities also weaken. The most widely discussed manner in recent years to delay the aging process is to increase their antioxidant protection. Thanks to the ascorbic acid found in sweet corn, a great deal of protection is provided from external effects in order to delay the aging process. Although sweet corn has some positive aspects, it also has some negative effects. In this respect, excessive consumption of sweet corn is detrimental to health.
Cooking and Serving Ideas for Sweet Corn
Since corn is a good source of pantothenic acid, magnesium, and niacin, it supports the functioning of the heart, prevents constipation, and helps to lower “LDL” or bad cholesterol. Many other critical metabolic functions are also supported with these nutrients. It is quite surprising that corn has a higher content of antioxidants compared to other indulging vegetables like tomatoes and carrots. However, with proper cooking, the antioxidants are still preserved and then released during digestion. Sweet corn is a good treat for those people who have digestive issues like irritable bowel syndrome or hemorrhoids as the high content of minerals in corn will allow it to flow properly throughout your digestive tract.
In the case of yellow corn, it is an excellent source of two carotenoids: beta-carotene and lutein, which promote eye health. Yellow corn is also known as a “cooling” food. As it is a good source of vitamin C, it helps to improve the immune system and also provides anti-inflammatory and antiviral properties. Yellow corn provides you with a good source of dietary fiber and contains a large amount of calories and carbohydrates, which provide a quick source of energy.
Many different beneficial elements in sweet corn have positive effects on the body. Sweet corn, along with its high nutritional content, is increasingly becoming popular for its beneficial roles in several different biochemical and biological activities. Investigations about sweet corn nutrition, health benefits, and utilization are in progress and more information is required to understand the processing methods to protect the nutritional value when incorporating sweet corn into diets as a healthy diet choice. These benefits encourage further investigation into the effect of sweet corn on human health. Although several studies of sweet corn health benefits have been conducted, there is an obvious gap between the knowledge base and the need for further investigation to fully understand the benefits and active components for promoting health. Further studies are important to enhance the bioavailability of phytochemicals from sweet corn, and have potential for use as dietary supplements for human health as food sourcing materials, in addition to enhancing the nutritional field of corn breeding programs.
In conclusion, it is clear that sweet corn has great potential as a source of health-promoting compounds, and further research in the areas of sweet corn biochemistry/nutritional value, phytochemical isolation and purification, safety assessment, bioavailability of its components, and assessment of its biological/health promoting activities are still needed. The results of current studies demonstrate that sweet corn might be an excellent source of health-promoting agents with potential benefits for human beings, and also suggest that sweet corn could be successfully developed as a food supplement for human health and an alternative safe therapeutic approach for treating diseases. These results also provide a scientific basis to develop sweet corn-containing diets. The discovery of new health-promoting compounds of sweet corn will promote the commercial use of this plant in world markets as a source of food nutrients. Therefore, future research is needed to develop the potential applications of the promising health-promoting benefits of sweet corn.