With winter on the rise, corn is one of the most popular vegetables in Pakistan. Commonly known as bhutta or makai, it is loved by adults and children alike because of its saccharine flavour. This veggie, although sweet and delicious, is a great source or many vitamins and minerals.
As compiled by whfoods.org, livestrong.com and organicfacts.net, corn is rich in vitamin B1, vitamin B5, vitamin C, phosphorus, manganese, folate and dietary fiber. Because of its high vitamin content, the yellow superstar protects you from a number of ailments.
1- Lung cancer
Smokers take note and grab a snack of this savoury snack whenever you can. Corn is rich in beta-cryptoxanthin. This is the carotenoid or plant pigment that is jam-packed in corn and prevents the buildup of tar in the alveoli of the lungs. A study comprising of 63,000 Chinese adult subjects, conducted by Peking University, Beijing, showed that those who consumed foods high in beta-cryptoxanthin had a reduced risk of cancer by almost 27%. When the study compared the health of smokers, those with a diet higher in corn had a reduction in risk from lung cancer of 37% compared to their smoking counterparts with diets lower in beta-cryptoxanthin.
2- Anemia
The vitamin B12 and folic acid present in corn prevent anemia caused by a deficiency of these vitamins. Phosphorous, along with magnesium, manganese, zinc, iron and copper are found in all varieties of corn. It also contains trace minerals like selenium, which are difficult to find in most normal diets and aids in the production of new red blood cells. Bhutta also has a significant level of iron, which is one of the essential minerals needed to form new platelets; a deficiency in iron is one of the main cause of anemia as well.
3- Tumours
According to studies carried out at Cornell University, corn is a rich source of antioxidants that fight tumour-causing free radicals. In fact, unlike many other foods, cooking corn actually increases the amount of usable antioxidants in it. Corn is a rich source of a phenolic compound called ferulic acid, an agent that has been shown to be effective in fighting the tumours, which lead to breast cancer as well as liver cancer. Anthocyanins, also found in corn, act as scavengers and eliminators of tumour-causing debris in the blood. Antioxidants have been shown to reduce many of the most dangerous forms of tumour because of their ability to induce apoptosis in tumourous cells, while leaving healthy cells unaffected.
4- LDL Cholesterol
According to the Journal of Nutritional Biochemistry, consumption of corn oil lowers plasma LDL cholesterol by reducing the bad-cholesterol absorption in the body. This reduction of LDL cholesterol does not mean a reduction in HDL cholesterol, which is considered “good cholesterol” and can have a variety of beneficial effects on the body, including the reduction of heart disease, prevention of atherosclerosis, and a general scavenger of free radicals throughout the body.
5- Diabetes and hypertension
In recent decades, more and more Pakistanis are suffering from an epidemic of diabetes. Eating more organic vegetables, like corn, has been thought to be a return to an older style of diet, and it has been linked to reduced signs of diabetes. Studies conducted by University of Michigan, Ann Arbor, have shown that the consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole corn. Phytochemicals can regulate the absorption and release of insulin in the body, which can reduce the chance of spikes and drops for diabetic patients and help them maintain a more normal lifestyle.
6- Memory loss
Corn contains high levels of thiamine, or vitamin B1, which has been proven to reverse memory loss in patients suffering from Alzheimer’s disease and age-related dementia. According to researchers, thiamine is an essential nutrient required for brain cell and cognitive function. Consumption of thiamine is necessary for the body to produce acetylcholine. Acetylcholine is a neurotransmitter that is essential for the maintenance of memory capabilities. One of the primary factors associated with Alzheimer’s disease is low levels of acetylcholine.
Compiled By: Umnia Shahid
Published in The Express Tribune, December 13th, 2014.
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