Corn grain is often consumed in the form of canned corn, boiled corn (cob) or popcorn. There are many varieties of corn, and the most commonly used varieties are sweet corn and corn used to make popcorn. Corn is distinctive in the fact that it is a gluten-free cereal and nowadays its use in the diet of people who have celiac disease is becoming much applied. You can get corn flour used in blends for different types of bread, pastry or corn pie – in our country known as “proya”. Corn is one of the most popular cereal grains in the world. It is the seed (grain) of a plant from the grass family, native to Central America, but grown in countless varieties throughout the world.
Corn is one of the most widely consumed cereals grains.
Being a good source of antioxidant carotenoids, such as lutein and zeaxanthin, any type of corn may promote eye health.
It is also a rich source of many vitamins and minerals.
Whole-grain corn is as healthy as any cereal grain, rich in fiber and many vitamins, minerals, and antioxidants.
Aside from containing varying amounts of water, corn is mainly composed of carbohydrates, and has small amounts of protein and fat. Corn contains a fair amount of fiber.
The fiber content of different corn types varies, but is generally around 9-15%. The predominant types of fiber in corn are insoluble fibers, such as hemicellulose, cellulose, and lignin. The fat content of corn ranges from 5-6%, making it a low-fat food.
However, corn germ, an abundant side-product of corn milling, is rich in fat and used to make corn oil, commonly used for cooking.
Nutritional composition of corn flour
Flour from whole grain corn is a rich source of fiber, antioxidants, vitamins and minerals. Also contains a certain amount of protein and fat. Nutritional content of 100g whole grain cornstarch is given in the table below.
- Energy 361 Kcal (18% of daily energy needs)
- Protein 6.9 g (14% of daily needs)
- Fiber 7.3 g (29% of daily needs)
- Vitamin B-6 0.4 mg (18% of daily needs)
- Magnesium 93 mg (13% of daily needs)
- Iron 2.4 mg (13% of daily needs)
- Manganese 0.5 mg (23% of daily needs)
- Selenium 15.4 mcg (22% of daily needs)
- Thiamine 0.2 mg (16% of daily needs)
- Fat 3.6 g (6% of daily needs).
Health benefits of regular consumption of corn and corn flour integrally
- It improves health and protects eyes from the powerful antioxidants it contains (lutein and zeaxanthin).
- Prevents occurrence of diverticulosis.
- Some ingredients of corn can be found in the role of food for the good bacteria in our intestines, which improves digestion and reduce the risk of colon cancer.
- Helps regulating blood sugar. Because of the fibers and proteins contained, corn is good for regulating glycemia.
- Maize is a cereal which provides good nutrition for our body because it improves the usability of some vitamins and minerals.
- It is a good source of vitamin B complex and many antioxidants such as anthocyanins, lutein, beta-carotene, zeaxanthin, coumarin acid ferulichna acid. According to scientific studies corn is a rich source of antioxidants which fight cancer-causing free radicals. In fact, unlike many other foods, cooking actually increases the amount of usable antioxidants in sweet corn. Corn is a rich source of anti-carcinogenic agent that has been shown to be effective in fighting the tumors which lead tobreast canceras well as liver cancer. Antioxidants have been shown to reduce many of the most dangerous forms of cancer because of their ability to induce apoptosis in cancerous cells, while leaving healthy cells unaffected. This is particularly relevant when phytochemicals are the source of the antioxidants, which is another type of chemical found in high volumes in corn.
For this reason, regular and quantity-wise moderate consumption of whole-grain corn, such as popcorn or sweet corn well fit into a healthy diet.