The sweet benefits of
aromatic corn
By Oluwatoyin Oluwastoyin
Friday,
July 6, 2007
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•Pix:
Sun News Publishing |
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The sweet aroma of corn turns heads anytime. You just must
notice its presence at the roasting or boiling stands. Its
appetising smell beckons all to come and have a bite, an invitation
no one hardly resists. What you might not know is that it
is also an invitation to sound nutrition. It is a loadful
of nutrients.
Before considering the nutrients, let us see some facts about
corn.
Although we often associate corn with the yellow colour, this
vegetable actually comes in a variety of colours like red,
pink, black or blue. It has been a staple food in native civilizations
since primitive times with some of the earliest traces of
meal made from corn dating as far back as about 7,000 years
ago.
Health benefits
Corn is a healthful part of any menu and a good source of
many nutrients like dietary fiber, vitamin B1, vitamin B5,
folate, vitamin C, phosphorous and manganese.
A high-fibre food
A cup of corn provides 18.4 per cent of the daily value for
fibre. Fibre-rich foods like corn have been shown to lower
high cholesterol levels, reduce the risk of colon cancer,
and alleviate some of the uncomfortable symptoms of irritable
bowel syndrome. In addition, studies of high fibre diets and
blood sugar levels have shown that such diets may help to
balance blood sugar levels while providing steady, slow-burning
energy.
This is good news to those who have insulin resistance, hypoglycemia
or diabetes.
Two groups of people with Type II diabetes, fed with different
amounts of high fibre foods were compared by researchers.
Those who ate the diet higher in fibre had lower levels of
both blood sugar and insulin (the hormone that helps blood
sugar get into cells). The high fibre group also reduced their
total cholesterol by nearly seven per cent; their Very Low
Density Lipoprotein (VLDL), the most dangerous form of cholesterol
levels, by 12.5 per cent and their triglyceride levels by
10.2 per cent.
For cardiovascular health
The ability of corn to lower total cholesterol and VLDL through
its fibre content is not its only contribution to heart health,
another lies in the significant amounts of folate it has.
Folate, which is widely known as a B-vitamin needed to prevent
birth defects, also helps to lower levels of homocysteine,
an amino acid which can directly damage blood vessels in the
body. Elevated blood levels of homocysteine are an independent
risk factor for heart attack, stroke, or peripheral vascular
disease, and are found in between 20-40 per cent of patients
with heart disease.
Folate-rich diets are also associated with a reduced risk
of colon cancer. A cup of corn supplies 19 per cent of the
DV (Daily Value) of folate.
Lowers risk of lung cancer
Consumption of foods rich in beta-cryptoxanthin, an orange-red
carotenoid, may significantly lower one’s risk of developing
lung cancer. This carotenoid is found in the highest amounts
in corn, pumpkin, papaya (paw paw), red bell peppers, tangerines,
oranges and peaches, A study published in the September 2003
issue of Cancer Epidemiology, Biomarkers and Prevention reviewed
dietary and lifestyle data collected from 63,257 adults in
Shanghai, China for eight years.
Those eating the most crytpoxanthin-rich foods showed a 27
per cent reduction in lung cancer risk. The group consuming
the most cryptoxanthin-rich foods among current smokers were
found to have a 37 per cent lower risk of lung cancer compared
to smokers who ate the least of these health-protective foods.
Maintains memory
Corn is a good source of vitamin B1, providing about one-quarter
(24.0 per cent) of the daily value for this nutrient in a
single cup. Vitamin B1 is critical for brain cell/cognitive
function and is needed for the synthesis of acetylcholine,
a neurotransmitter essential for memory. The lack of this
neurotransmitter has been found to be a significant contributing
factor to senility and Alzheimer disease.
In fact, Alzheimer disease is clinically characterized by
a decrease in the level of this neurotransmitter.
Supports energy production, even under stress A cup of corn
supplies 14.4 per cent of the daily value for pantothenic
acid. This B vitamin is necessary for carbohydrate, protein
and lipid metabolism. Pantothenic acid is an especially valuable
B-vitamin when you are under stress since it supports the
function of the adrenal glands.
Anti-cancer activity equal to or even higher than that of
vegetables and fruits
Research report at the American Institute for Cancer Research
(AICR) International Conference on Food, Nutrition and Cancer,
by Dr Rui Hai Liu and his colleagues at Cornell University
shows that whole grains, such as corn, contain many powerful
phytonutrients whose activity has gone unrecognized because
research methods have overlooked them. This is because for
years researchers have typically measured only the "free"
forms of phytochemicals, which dissolve quickly and are immediately
absorbed into the bloodstream.
They have not looked at the "bound" forms (available
in abundance in whole grains like corn), which are attached
to the walls of plant cells and must be released by intestinal
bacteria during digestion before they can be absorbed. This
explains studies that have shown that populations eating diets
high in fibre-rich whole grains consistently have lower risk
of colon cancer. It is most likely that these studies have
taken into account the interactive effects of all the nutrients
in whole grains—not just their fibre, but also their
many phytonutrients.
How to select: Choose corn that is under shade
Since heat rapidly converts the sugar in corn to starch, it
is very important to choose corn that is displayed in a cool
place. If shopping for corn in the supermarket, make sure
it is refrigerated. If purchasing corn at a roadside stand,
make sure that it has, at least, been kept in the shade, out
of direct sunlight.
Choose fresh corn
Look for corn whose husks are fresh and green and not dried
out. They should envelope the ear and not fit too loosely
around it. To examine the kernels, pull back part of the husk.
The kernels should be plump and tightly arranged in rows.
You can test for the juiciness of the corn by taking your
fingernail and pressing on a kernel. Corn that is fresh will
exude a white milky substance.
To enjoy corn’s maximum flavour, purchase it on the
day you are going to cook it since corn has a tendency to
lose its flavour relatively rapidly.
Storing
Store corn in a plastic bag in the refrigerator. Do not remove
its husk, this protects its flavour. To enjoy its optimal
sweetness, corn should be eaten as soon as possible.
Fresh corn freezes well if placed in heavy-duty freezer bags.
To prepare whole ears for freezing, blanch them first for
seven to eleven minutes depending upon their size (larger
ears take a longer time to blanch than smaller ones). If you
just want to freeze the kernels, first blanch the ears for
about five minutes and then cut the kernels off the cob at
about three-quarters of their depths. Whole corn on the cob
will keep for up to one year, while the kernels can be frozen
for two to three months.
Tips for preparing corn:
Corn could be cooked either with or without its husk in a
variety of ways. If using the wet heat methods of boiling
or steaming, make sure not to add salt or overcook as the
corn will tend to become hard and lose its flavour. Or, they
can be broiled in the husk. If broiling, first soak the corn
in the husk ahead.
No doubt corn should be a staple in your healthy diet.
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