Maize, otherwise known as corn, is a cereal, snack, grain, and vegetable that individuals look forward to having during the rainy season. I like to call it a small but mighty nutrient-filled grain that helps the body function well when consumed in moderation.
Confused about maize on one part and corn on the other? Relax! Maize and corn are the same thing – in some parts of the world, it’s known as maize, while others call it corn. Regardless of the name, maize is amazingly rich in essential and beneficial nutrients.
“I eat corn just for eating’s sake” – Come close! This article gives you insights into the numerous benefits of maize in the body. It will also change your perception of maize positively, focusing on its 8 incredible benefits.
Key Insights
- Maize is rich in vitamins such as Vitamin B, Vitamin K, and Vitamin E, which help the powerhouse of the body (the heart) function well.
- Maize is filled with potassium, which helps blood flow adequately in the body. This helps prevent conditions such as hypokalemia (low potassium levels).
- Maize is rich in vitamin C, which helps the body fight against infections and diseases as well as cell damage.
- Maize is very good for eye health as it contains an adequate amount of vitamin A, which prevents eye diseases such as cataracts.
Maize: Overview
Maize is a well-known grain all over the world. It’s grown in most parts of the globe except for Antarctica. Maize comes in various shapes (round and oval) and colors such as white, yellow, and golden orange.
Maize is quite essential for the body as it’s packed with numerous nutrients that benefit your health. Maize is rich in fiber, which aids easy digestion, and carbohydrates, which help the brain and nervous system function well.
Maize is a versatile food – it can be eaten as a vegetable or consumed as a grain in the form of cereal. Some people even enjoy dried maize in the form of popcorn.
Types of Maize
There are four main types of maize:
- Popcorn – the corn that’s widely known for making the healthy whitish snack eaten during movie time and kids’ parties
- Dent corn – used primarily for animal feed
- Sweet corn – sugary in nature and used for making international dishes like salads
- Flint corn – very hard in nature and used to make cornmeal and corn flour
Maize: Body’s Friend or Foe?
Consumption of maize is never a foe to the human body when eaten in moderation. The essential nutrients in maize make it a true friend to your body. As it’s widely known, we are what we eat! Eating healthy helps the body function well, and this happens when we make sure what we consume is packed with essential nutrients that the body needs.
Maize is an amazing grain because it’s filled with most of the essential nutrients your body requires. However, corn can become problematic when eaten excessively because it’s high in carbohydrates, which can spike blood sugar levels. This can be detrimental to your health and may contribute to diabetes risk.
8 Health Benefits of Maize
Surprisingly, corn has some unique attributes that many people don’t know about. Don’t let it shock you that the health issues that have been troubling you can be supported naturally by eating a healthy grain such as corn. Here are 8 incredible benefits of maize:
1. Improves Eye Health
Due to the nutritional properties present in maize – such as zeaxanthin, lutein, and vitamin A – it promotes healthy vision and helps prevent cataracts, glaucoma, and other eye diseases. These antioxidants specifically protect the retina from age-related damage.
2. Protects Against Prostate Cancer
Maize is rich in quercetin, a type of antioxidant that helps protect the body against prostate cancer. This quercetin reduces prostate inflammation in men, thereby supporting their strength and health.
3. Improves Digestive Health
Many individuals find it hard to have smooth digestion due to the processed foods they consume, but with maize, digestion and bowel movement become easier due to its high fiber content. The fiber helps maintain healthy gut bacteria and promotes regular elimination.
4. Protects the Brain from Dementia
Thanks to the quercetin present in maize, it helps the brain function optimally. This quercetin protects the brain cells (neurons) from damage, thereby reducing any risk of brain deterioration. This compound also reduces neuroinflammation, which is known to be a primary contributor to dementia.
5. Gives You Flawless Skin
Consumption of corn makes the skin fresh, smooth, and flawless. Corn helps repair damaged collagen in the skin due to the antioxidants it possesses. The vitamin C content particularly supports collagen production for healthy, youthful skin.
6. Improves Gut Health
As stated earlier, corn is rich in both soluble and insoluble fiber. The soluble fiber supports the digestive wall, while the insoluble fiber acts as a prebiotic, improving gut health. It’s widely known that once the gut isn’t in good condition, the whole body suffers. So it’s safe to say that corn improves your overall health by supporting gut wellness.
7. Improves Heart Health
Corn helps reduce bad cholesterol and maintain good cholesterol levels in the body due to the beneficial compounds it contains. The heart is the command center of the body – if it doesn’t function well, the whole body suffers.
Compounds present in maize such as potassium and folate help regulate blood pressure, thereby reducing the risk of heart disease and stroke.
8. Boosts Energy Levels
Corn is more than just a snack. The nutritional properties present in corn, particularly complex carbohydrates, provide the body with sustained energy, thereby eliminating fatigue and keeping you active throughout the day.
Maize: How Best to Prepare
Despite the diverse ways of preparing maize, its nutritional components remain largely intact. Listed below are some easy ways to prepare this healthy grain:
By Boiling: The husk is removed from the corn cob, which is then carefully arranged in a deep pot filled with water and some salt. The corn is cooked for the appropriate time until tender and ready for consumption.
By Roasting: The husk is removed from the corn and placed on a grill. The corn is turned at intervals to avoid burning until it’s tender and ready to eat.
By Popping (Microwave/Popcorn machine): A specific kind of corn called popcorn is used here. A little oil is poured into a pot with the right proportion of sugar before the popcorn is added to the mixture. Popcorn is ready when it turns white and fluffy.
By Wet Grinding: Corn is soaked for three days and ground to make cornmeal (pap or porridge).
By Dry Grinding: Corn is carefully picked, dried, and ground into powder. This method is used to make processed foods like breakfast cereals.
Corn: Risk Factors and Precautions
Maize is beneficial as it provides essential nutrients to the human body, but that’s not to say it doesn’t have potential side effects. Some concerns include:
- Blood Sugar Spikes: Excessive intake of corn can spike sugar levels because it’s high in carbohydrates, potentially contributing to diabetes risk. This is why eating in moderation is key.
- Allergic Reactions: Excessive intake of corn may cause coughing in some children and adults, which is why it’s important to be aware of any allergies before consumption.
- Fungal Contamination: Excessive intake of improperly stored maize can cause health problems. Maize can be infected by fungi, and consumption of contaminated corn may lead to liver and lung issues.
Frequently Asked Questions
Q: How much maize should I eat daily? A: A moderate serving of 1/2 to 1 cup of cooked maize 2-3 times per week is generally recommended for most adults.
Q: Is maize suitable for diabetics? A: Diabetics should consume maize in small portions due to its carbohydrate content, and preferably choose fresh corn over processed varieties.
Q: Which type of maize is healthiest? A: Fresh sweet corn and minimally processed varieties retain the most nutrients compared to highly processed corn products.
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Conclusion
Maize is much more than just a snack – it’s a powerhouse filled with numerous nutritional components that benefit your body. It supports clear vision, boosts heart health, provides sustained energy, promotes flawless skin, helps the brain function optimally by reducing dementia risk, and protects against prostate cancer.
Make maize a regular part of your balanced diet and watch your general well-being improve. Remember, the key is moderation and choosing fresh, quality sources.
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