Benefits of Corn for Health – Corn is consumed by some people as a daily staple food. Not only delicious, the benefits of corn for health are also abundant, ranging from improving digestion and counteracting the effects of free radicals, to maintaining eye health.
Corn is a type of food that is familiar to Indonesian people. This food has a delicious sweet taste and can be obtained at affordable prices. Corn can also be processed in various ways, from roasting, boiling, and steaming, to cooking it into soup.
In one piece of corn or the equivalent of 100 grams of corn kernels, there are about 80-100 calories. In addition, corn also contains a variety of nutrients, such as fiber, protein, carbohydrates, minerals, and vitamins. Corn also has a variety of antioxidants, including phenolic acid, zeaxanthin, anthocyanins, and lutein.
Due to the variety of nutritional content, there are several benefits of corn that can be obtained, including:
1. Maintain eye health
Corn contains the antioxidants zeaxanthin and lutein. This type of nutrition is known to be good for maintaining eye health. Several studies show that regular consumption of corn can reduce the risk of developing aging-related eye disorders, such as macular degeneration and cataracts.
2. Control blood pressure
The mineral content of potassium and magnesium as well as antioxidants in corn are also good for controlling blood pressure. Therefore, consuming corn regularly can prevent high blood pressure or hypertension.
However, avoid adding excessive salt when consuming corn, because excessive salt intake can increase blood pressure.
3. Increase bone density
Corn is also useful for maintaining bone health. In 100 grams of corn, there are about 500 mg of phosphorus. This amount almost meets the daily requirement of phosphorus for adults. Phosphorus is a good nutrient for increasing the density and strength of bones and teeth.
4. Smooth the digestive tract
Corn is rich in fiber which is useful for digestion. Consumption of high-fiber foods can encourage the growth of good bacteria in the intestines, prevent constipation, reduce the risk of hemorrhoids, and reduce the risk of colon cancer.
5. Prevent depression
The benefits of corn in preventing depression are obtained thanks to the magnesium content in it. This type of mineral can maintain the health and function of the brain while maintaining mood. Low magnesium levels in the body are known to increase the risk of developing depression.
6. Fight free radicals
Corn contains a lot of antioxidants and vitamin C which is good for keeping the body healthy. Antioxidants play a role in counteracting the effects of free radicals that can increase the risk of disease and premature aging.
To get the benefits of the corn above, choose corn with good conditions and wash the corn until it is completely clean before processing it.
Tips for Steaming Corn
If you prefer softer corn, steam it for 7 minutes. For the softest corn, steam for 10 to 15 minutes. The longer you steam the corn, the more water it will need. Apart from that, you should also check in several times during the cooking process.
The Dangers of Consuming Too Much Corn
1. Causes Irritable Bowel and Diarrhea
Corn should not be consumed raw because it can cause diarrhea. Corn also causes many intestinal disorders. You should consult a doctor if you find symptoms that require an examination.
2. Allergic Reactions
Eating corn can cause allergies and symptoms such as rashes on the skin, swelling of the mucous membranes, vomiting, etc. Many people also suffer from asthma attacks and anaphylaxis after eating corn.
3. Not Good for Diabetics
Corn adversely affects people suffering from diabetes because it increases blood sugar levels in the body.
Corn has a high content of carbohydrates, which leads to an increase in blood sugar levels. So diabetics should not consume corn in large quantities.
4. Causes of Osteoporosis
People who depend on the corn diet can suffer from osteoporosis because corn contains little calcium. However, this is relevant only if corn is not supplemented with calcium-rich foods.
5. Causes Flatulence
Corn contains a high percentage of starch. When you consume corn, it breaks down in the colon and produces a lot of gas. So that if a person consumes corn in large quantities, it can cause flatulence.
6. Pellagra Risk
Corn is a staple food of many people. If you consume high amounts of corn, then you are at risk of developing pellagra. Pellagra is nothing but a lack of vitamins, especially niacin in the body. Corn lacks amino acids (lysine and tryptophan) and niacin, which help protect the body from pellagra. If corn is a major part of your diet, then make sure you supplement your diet with vitamin-rich foods to prevent pellagra.
7. Causes Indigestion and Stomach
Pain Corn is a good source of fiber and other essential nutrients, which help remove bad toxins from the body. However, an overdose of this fiber can be bad for your stomach.
Even if you eat cereals in large portions, it can cause indigestion and stomach cramps.
7. Causes Tooth Decay
Corn contains a lot of sugar, so it can cause tooth decay in some people. This is one of the relatively rare side effects of corn, but it cannot be taken lightly. Make sure you follow good oral hygiene and brush your teeth after eating corn.
9. Weight Loss Photos
As mentioned earlier, corn contains a lot of sugars and carbohydrates. Overeating corn can lead to weight gain. People who are on a diet should avoid the consumption of corn.