Corn, which we often treat as a simple addition to dinner, is in fact a plant with impressive health -promoting potential. The latest research review conducted in 2012 by the University of Life Sciences in Wrocław showed that the sugar variety (Zea mays ssp. saccharata) is a rich source of carotenoids – lutein and zeaxanthin – which play a key role in protecting the eye of the eye against macular degeneration and cataracts.
The authors also emphasize The presence of ferulic acid and anthocyanins, compounds with a strong antioxidant effect, which may reduce the risk of cardiovascular disease and type 2 diabetes. Even fiber from flasks – usually treated as waste – is distinguished by anti -inflammatory properties and supports glucose control, which is confirmed by analyzes published in International Journal of Food Science and Technology.
From the perspective of dietetics, corn is a product with a high nutritional value: It provides fiber, B vitamins, vitamin C, magnesium, phosphorus and potassium. Its grains have the ability to neutralize free radicals, thanks to which they slow down the aging process and reduce inflammation in the body. It is worth remembering, however, that it is a relatively rich plant in carbohydrates – people with insulin resistance or diabetes should control portions and combine it with products with a low glycemic index. Sensitive intestines can react to excess fiber in the form of flatulence, so it’s worth gradually increasing its amount in the diet.
A portion of cooked corn (approx. 164 g) provides on average 143 kcal, 31 g of carbohydrates and 4 g of fiber, as well as lutein. Analyzes carried out in 2023 by the Central Research Center for Arable Plant varieties They have shown that corn enriched with natural additives, such as vegetable protein or wild rose extract, may have a lower glycemic index and higher polyphenol content, which makes it more favorable for people who care about stable blood sugar levels.
Including corn in a daily diet can bring a number of benefits, if it is part of a balanced menu. Regular consumption of full corn grains Supports the lipid profile, improves the functioning of blood vessels and may reduce the risk of chronic diseases. However, we should choose the least processed forms – cooked flask, corn in salads or cream soup – instead of popcorn with excess salt or products with glucose -fructose syrup.
Corn contains potassium and magnesium, which help regulate blood pressure, and fiber reduces LDL cholesterol – which is particularly important after the age of 60 when the risk of cardiovascular disease increases. A team of researchers from Pennsylvania State University in 2020 determined that Corn varieties rich in flavonoids and phytosterols can reduce oxidative stress in blood vessels, improving their flexibility. On the other hand, lutein and zeaxanthin present in grains act like a natural filter protecting the retina of the eye against harmful blue light – according to the analysis published in Journal of the American Nutrition AssociatioNW 2024, a diet rich in these carotenoids can reduce the risk of macular degeneration (AMD) by up to 40%.
For seniors, it is equally important to support immunity and digestive system. Corn provides vitamin C, polyphenols and fiber, which jointly support the body’s defense mechanisms and regulate bowel function. Scientific work published by Fujian Agriculture and Forestry University in Fuzhou (China) in 2022 confirmed that Regular consumption of full corn grains is conducive to maintaining the correct intestinal microbiota and can reduce inflammation in the digestive tract. Thanks to the presence of resistant starch, the energy from corn is released gradually, helping to maintain a stable level of blood glucose – important for people with insulin resistance or type 2 diabetes.
