Nutritional Facts Of Maize Or Corn (Butta) & its 23 Health Benefits
Maize or corn (Butta) is a grain that is known for a lot of health benefits. It is considered to be one of the most important cereals in the world and it is taken as the staple food in several countries. Some of the most important health benefits of maize or corn include the prevention of severe heart conditions, lowering of high blood pressure, managing diabetes and also reduction of neural-tube birth defects. The seeds or kernel of maize or corn contains the majority of its essential minerals and thus are the most commonly consumed parts. In this article we will talk about some of the health benefits of maize or corn (Butta).
Nutritional Facts Of Maize Or Corn (Butta):
As per the United States Department of Agriculture or the USDA, one 90-grams ear of fresh maize or corn contains the following nutrients.
Sugar- 3 grams
Carbohydrates- 17 grams
Fat- 1 gram
Dietary Fiber- 2 gram
Protein- 3 gram
Vitamin A- 4% of the RDI
Vitamin C- 6% of the Regular daily intake
Iron- 2% of RDI
It can be mentioned that consuming maize or corn in moderation can be a part of a healthy diet.
Health Benefits Of Maize Or Corn (Butta):
One of the most important properties that make maize or corn (Butta) quite popular among the healthy food grains is its antioxidant property. There are some varieties of maize or corn which are loaded with antioxidants, especially in carotenoids or a group of antioxidants.
The antioxidants present in corn combat the harmful effects of free radicals in our body. Research have suggested that free radicals might play a crucial role in the process of aging and in the development of several chronic diseases.(1)
Apart from maize or corn there are several fruits and vegetables, like carrots, dark leafy greens and sweet potatoes, which are even loaded with carotenoids.
Rich In Protein:
One of the best health benefits of maize or corn is that it is rich in protein and this makes it a great choice for the vegans and vegetarians. There are few studies which suggest that a diet that is packed with protein might support healthy weight loss by either helping the body in burning extra calories or by reducing the hunger.(2)
Heart Health Benefits:
One of the finest health benefits of maize or corn is its benefit to the heart health. As per research, corn or the maize oil has been shown to exhibit anti-atherogenic effect on the levels of cholesterol and thus helps in reducing the risk of a lot of cardiovascular diseases.(3) The oil from maize of corn is in fact the best way to improve your heart health and it is because of the fact that the grain is close to an optional fatty acid combination. This in turn allows Omega-3 fatty acids to strip away the bad cholesterol or the bad cholesterol and replace these LDL at the binding sites. This reduces the chances of clogged arteries, lower the level of blood pressure, and also minimize the risk of heart stroke and heart attack.
It Promotes Healthy Growth:
Maize or corn is also known to have another wonderful health benefit. It is loaded with vitamin B constituents, especially niacin and thiamine. Niacin deficiency results in pellagra, or a disease that characterized by dementia, diarrhea, and dermatitis which is observed commonly in people who are malnourished. Niacin is a great source of pantothenic acid or an essential vitamin for protein, carbohydrate, and lipid metabolism in your body. Thiamin is important for maintaining the cognitive function and the nerve health.
Folic acid deficiency in pregnant women can result in the birth of underweight babies and it may even cause neural tube defects in the infants. Maize or corn offers a significant percentage of daily requirements of folate and thus prevent the condition of deficiency of folic acid. Corn can protect the newborns from muscular degeneration and also the physiological issues. Apart from this, the kernels are even loaded with vitamin E, which is important for growth and protection of your body from diseases and illness.
Dietary Fiber Helps in Digestive Health:
Maize or corn (butta) contains dietary fiber, just like in many grains, vegetables, and legumes. However, the fiber content in corn is usually lower than that from other fiber sources. Fiber is known to be beneficial for better digestion and it also reduces the risk of constipation. There has been some research that suggests that fiber might help you in living longer. A large study conducted during 2011 found that there is an association between the intake of dietary fiber and a lower risk of premature death, especially those which occur from infectious, cardiovascular, and respiratory diseases.(4)
It Offers Essential Minerals to the Body:
One more health benefit of maize or corn (butta) is that it provides essential minerals to your body. The grain is a storehouse of abundant minerals which are known to benefit your body in several ways. Some of the essential nutrients found in maize or corn include magnesium, phosphorous, manganese, iron, zinc, and copper. Moreover, it even contains trace minerals such as selenium, which are quite difficult to find in most regular diets. Normal growth, improved bone health, and optimal functioning of the kidney happen with the help of phosphorous. Magnesium is required for maintaining good heart rate and also for increasing the bone density.
Benefits in Weight Loss:
There is another health benefit of maize or corn (butta). It is important for your eye health. Corn contains rich amount of protein than several other vegetables and this make it a fair choice for vegans and vegetarians. It is a food that offers you energy yet keeps you feeling full for a long period of time because of the presence of dietary fibers in it. This in turns keeps you away from eating more and thus benefits in your weight loss mission. There are few studies which suggest that a diet loaded with protein might help in weight loss by either helping your body burn additional calories or by reducing your hunger.(5)
Preventing hemorrhoids is yet another health benefit of maize or corn. The fiber content present in maize helps in alleviating several digestive issues, such as hemorrhoids and constipation, and it also helps in reducing the risk of colon cancer.
Maize or corn (butta) is beneficial in preventing anemia. Corn or maize aids in preventing anemia that is caused by vitamins and minerals deficiency. Moreover, the grain also contains the mineral iron, which is one of the most important minerals required to form new RBCs; an iron deficiency is actually one of the primary causes of anemia.
There have also been some studies which have conducted which connect Vitamin A and beta carotene to an increased absorption level of iron.(6)
Prevents Diverticular Diseases:
Diverticular disease is a medical condition that is characterized by appearance of pouches in the colon’s wall. The primary symptom of diverticular disease includes flatulence, cramps, bloating, and less often, infection and bleeding. From a study it is believed that men who consumed the most popcorn were found to be 28% less likely to develop the disease than those people with lowest popcorn intake.
Helps In Managing Diabetes:
Maize or corn is also known to manage diabetes. Diabetes is generally related to the nutrition. There have been studies which have shown that consuming whole grains is linked with a reduced risk in the type 2 diabetes’ development.(7) As per the Journal of Medicinal Foo, consuming its kernel helps in managing the non-insulin dependent diabetes mellitus and it is effective against the condition of hypertension because of the presence of phenolic phytochemicals in the maize or corn.
Phytochemicals are known to regulate the absorption as well as release of insulin in the body, which lead to a reduction of the chance of spikes and also drops in patients of diabetes and also assist them in maintaining a healthy lifestyle.
Maize or corn (Butta) is known to be containing phenolic phytochemicals which is beneficial in blood pressure regulation and also in the prevention of hypertension. Because of the presence of good level of Vitamin B in maize or corn (Butta), it is also known for the optimal functionality of the adrenal glands of our body.
Benefits in Weight Gain:
Are you having trouble increasing weight? And looking to have a healthy way to gain weight? Maize or corn (butta) should help you in a wonderful way. With maize, you not only get healthy calories, but even get a lot of quality fiber and vitamins and it is beneficial in gaining good weight.
Presence of Bio Active Compounds:
Today many people prefer taking plant-based foods because of the presence of phytochemicals and the bioactive chemical compounds in these plant-based foods. Corn is one of those plant-based foods that contain phytic acids, anthocyanines, ferulic acid, leutin and Zexanthyne and all these enzymes present in maize or corn (Butta) offers a lot of health benefits.
Good Source of Energy:
Maize or corn is a fair source of energy. Maize contains complex carbohydrates in it which gets slowly digested and this in turn offers you energy for a longer period of time. One cup of maize or corn yields about 29 grams of carbohydrates, which not only offers you physical energy but also ensures proper functioning of your brain and nervous system.
It Helps in Improving the Overall Nourishment:
Maize or corn (butta) is considered as the staple food in a lot of south and Central American diets. There are a number of researchers that say that it offers overall nourishment because of the presence of numerous essential minerals. Maize or corn-beal meals are known to increase overall nutrient status as well as absorption, especially the absorption of minerals like calcium, zinc and iron.
Benefits the Digestive Health:
Maize or Butta also has got some excellent digestive health benefits. The fiber present in corn can be metabolized by your intestinal bacteria into SCFA or short chain fatty acids. These SCFAs helps in the development of healthy bacteria in your large intestine.
Rich In Manganese:
Maize or corn (Butta) is also known to be loaded with the mineral Manganese and this is beneficial in several ways. It keeps a check on the blood sugar level and even breaks the complex carbohydrates and fuels the body.
It Balances Your Mood:
Maize or corn (butta) can help balance the mood. It contains Vitamin B6, which aids the brain in producing chemicals, like norepinephrine and serotonin that affect the mood. Moreover, it even helps in the production of melatonin, which the body requires for regulating its internal clock in order to make your sleep properly and feel well awake in the morning.
May Help In Preventing Alzheimer ’s Disease:
It is known that maize or corn (Butta) is a good source of Thiamine, which is a good antioxidant and is beneficial for sharpening the function of brain. It is even known to be synthesizing acetylcholine which is known to promote the memory power. So, it might be beneficial in preventing Alzheimer’s disease.
Eye Health Benefits Of Maize Or Corn (Butta):
One more health benefit of maize or corn (butta) is its eye health benefits. Because of the presence of antioxidants carotenoids, like Zeaxanthin and lutein, yellow corn might be beneficial in promoting your eye health.
Skin Health Benefits:
Yellow corn or maize is an excellent source of beta-carotene, which is known to form vitamin A in the body and is required for maintaining good vision as well as good skin health.
According to a study that has been published in the Science Journal, beta-carotene is an excellent source of Vitamin A.(8) Vitamin A can be however, toxic in case excess of it is consumed. The vitamin A content benefits the skin health as well as the mucous membranes, and even enhances your immune system.
From the above we are aware that maize or corn (butta) is really beneficial for health. However, taking excess of it, especially for people with high risk of heart disease, can actually exacerbate their condition and risk in a severe manner. So, it is always important to note that consuming corn or maize in moderate level can be a great addition to your healthy diet.