Whether it’s a plate of steaming-hot corn on the cob, a serving of tortilla chips with some salsa on the side, a bed of polenta in a meat dish, or (the classic) a tub of popcorn at the movies – corn features in some of the most delicious meals. And if you’ve ever wondered whether it provides anything besides a delicious flavor, you’d be glad to know that it does pack in some nutrition as well. In fact, we’ve listed out all the health benefits that come with each bite of corn below.
1. Protects Vision
[pullquote]The antioxidant-content of phytonutrients in corn vary by color. Blue corn contains anthocyanins (similar to blueberries) while purple corn is high in protocatechuic acid (related to compounds in green tea). Meanwhile, white corn, lacking these pigment compounds, is lower in antioxidants.1[/pullquote]
Yellow corn contains lutein and zeaxanthin, two carotenoid antioxidants that maintain eye health and proper vision.2 Commonly found in the light-sensitive inner surface of the eye, namely the retina, these antioxidants protect the eyes from oxidative damage caused by blue light which we are exposed to throughout the day, as we stare into our phones and laptops. High levels of these antioxidants are also linked to reduced risk of macular degeneration and the incidence of cataract.3 4 5
2. Boosts Energy
Corn packs in carbohydrates with a glycemic index of 56–69. This makes it a good source of complex carbohydrates which will provide a energy without spiking your blood sugar levels. It’s no wonder that corn is often recommended to people involved in intensive and strenuous physical activity such as weight-lifters and athletes.6
3. May Prevent Diverticular Disease
Diverticular disease refers to pouches in the walls of the colon which lead to cramps, flatulence, bloating, bleeding, or even an infection. One study has found that men who ate the most popcorn were 20% less likely to develop the disease as compared to those that had the lowest.7 8
4. May Prevent Heart Disorders
Corn packs in magnesium and aids in keeping up with your recommended intake. Poor magnesium levels in the body are linked to a higher risk of heart problems such as cardiovascular disease hypertension, atherosclerotic vascular disease, and sudden cardiac death.9 In addition to this, the copper in corn helps you keep up with the recommended daily intake, failing which, you may be at a higher risk of health disorders.10
5. Improves Blood Sugar Control
We’d mentioned how corn has a moderate glycemic index earlier on. It’s no surprise then that it’s also known to manage blood sugar levels. This means that corn slowly releases sugar into the bloodstream, preventing any blood sugar spikes. This is why it’s considered one of the best choices for starchy foods if you’re diabetic.11
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