The benefits of the Corn for diet

corn, a species of Yearly plants, It is more than two meters high, It is considered one of the third most important agricultural crops in the world after wheat and rice, Originally from southern Mexico and Guatemala, Its cultivation is widespread in many countries, including Brazil, Mexico, India, Argentina, France, Indonesia and China, The use of corn was old, and it was used by Native Americans to make flour.
There are many diseases that affect the corn, the most important of which are the rot of the corn stem, the rot of the corn cob, the rust of the corn.

Kinds of corn

    1. Sweet Corn
    2. Popcorn: is a type of flint corn but has its own size, shape
    3. flint corn
    4. Dent Corn
    5. Flour corn.
    6. Waxy corn
Corn consists of fats, carbohydrates, fiber, sugars, proteins, polyphenolic compound, antioxidants, magnesium, manganese, copper, phosphorus, zinc, iron, thiamine, niacin, vitamin E,A.
pop corn

Corn uses

1-Flour is made of corn, after being harvested, dried, milled and then turned into flour.
2- It produces cornstarch.
3- Extracts corn oil.
4- Used as animal feed
5- It produces fossil fuels.

Benefits of corn

    1. Enhances the role of the digestive system to perform its functions.
    2. It helps to facilitate digestion because it contains fiber.
    3. Get rid of constipation
    4. Reduces the level of harmful cholesterol in the body.
    5. It benefits the heart and blood vessels and arteries.
    6. It benefits diabetics and regulates their blood sugar level.
    7. Fights against various cancers, such as colorectal cancer.
    8. Reduces the manifestations of premature aging, such as the appearance of wrinkles.
    9. It benefits eyesight and protects against macular degeneration of the eye.
    10. Fights anemia because of the presence of iron.
    11. It reduces congenital malformations of the embryos, because it contains folic acid.
    12. Regulated from the body’s metabolism.
    13. Diuretic
    14. It cures gout.
    15. It is useful for kidneys and expels gravel.
    16. Protected from Alzheimer’s and dementia.
    17. Strengthens muscles.
    18. Treats osteoporosis and its problems.
    19. Get rid of hemorrhoids.
    20. It benefits hair moisturizes and softens it, And you gain gloss, and treat it from the dandruff, It promotes its growth, strengthens its follicles, and prevents it from falling out.
    21. It benefits the brain and regenerates its cells.
    22. Introduces in some cosmetics and skin care

Benefits of corn for diet

  • Reduces weight; contains large amounts of calories versus tiny amounts of fat; each gram of fat contains nine calories.
  • Feel the stomach full; Because it rich in large quantities of dietary fiber, which makes the body feel full and thus reduce the amount of food eaten.
  • Corn is a carbohydrate-rich starchy food necessary to supply the body with energy; Therefore, a nutritionist advises not to be excessive so that excess calories do not turn into fat stored in the body.

Corn and diet .. Is there a relationship between them?

The entry of corn into many processed and unhealthy foods, especially in recent years, Make a lot of people think that it may cause overweight and obesity, And it doesn’t fit for healthy diets, And that there would be no relationship between corn and diet anymore. But corn is still one of the foods that can be introduced into the weight-loss diet, and all other health systems, depending on how much you eat, how you cook, and other foods in your diet

Calories in corn

Corn is a moderate source of calories, so it can be eaten in moderation. In the case of a healthy diet,  corn cobs contain 99 calories, The small one contains only about 85 calories. . A cup of boiled corn kernels contains 143 calories, When you add butter, it contains 184 calories, So overeating corn grains with butter eventually leads you to consume about 347 calories. If you follow the 2,000 calorie regimen, that is about one fifth of the calories you need each day
Compared to other vegetables, a cup of chopped carrots contains only 52 calories, and a cup of spinach contains only 7 calories, a surprising number for many, so corn is somewhat more in the number of calories than some other foods.

Nutritional values in corn

Corn contains many important nutrients, which is why it is welcomed in healthy diets, where a glass of yellow corn contains the following:
One cup (164 grams) of sweet yellow corn contains:
  • Calories: 143 calories
  • Fiber: 4 grams of dietary fiber, approximately 14% of the daily value.
  • Protein: 5 grams of protein
  • Vitamin C: 14% of the daily value you need from vitamin C
  • Magnesium: 12% of the daily value you need from manganese
  • Carbs: 41 grams
  • Fat: 2.1 grams
  • Thiamine (vitamin B1): 24% of the daily value
  • Folate (vitamin B9): 19% of the daily value
  • Potassium: 10% of the daily value

Tips to take advantage of corn in the diet

1-Avoid eating processed corn, or containing sugary syrup, they are                  2-high in calories, they may also work on high blood sugar.
 3-Choose cooking methods that don’t require adding fat, such as boiling, or grilling.
 4-Corn can be used as appetizers, as it can be mixed with beans, coriander and spring onions
 5-Corn can be served with grilled fish, or grilled chicken breasts, which are among the most popular meals for many
 Remember to eat corn in moderation, most of its calories come from carbohydrates, and excessive intake can lead to weight gain.

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