Health Benefits of Corn

Is corn good for you? What are the health benefits of corn? What is the nutritional value of corn?

The yellow and sweet corn, or also known as maize in some countries, is a favorite snack when boiled, steamed or grilled and rubbed with butter. In South East Asia, a stir fry mixed vegetables including baby corn or candle corn is a favorite side dish. And corn pudding is a much loved dessert.

Corn flakes and corn pops are healthy breakfast cereals. Corn flakes are also used as an ingredient for corn flake cookies. Other than these, extracts from corns are used to make corn oil and corns are also milled and processed to produce corn starch, flour and syrup.

There are many health benefits of eating corns because they contain many important nutrients. Raw sweet, yellow corns contain protein, carbohydrate, dietary fiber, starch, glucose and fructose. The vitamins and minerals available are many of the B vitamins mainly folate, choline and niacin, vitamin C, Vitamin A, potassium, phosphorus, magnesium, calcium and sodium.

It also contains lutein plus zeaxanthin, alpha and beta carotene and beta cryptoxanthin. Lutein, zeaxanthin and cryptoxanthin are antioxidant carotenoids.

Nutrition Facts for 100g or Raw Sweet Yellow Corn

Nutrients	Units
Water	76.05g
Energy	86 kcal
Protein	3.27g
Total lipid (fat)	1.35g
Carbohydrate	18.70g
Dietary Fiber	2.0g
Total Sugars	6.26g
Starch	5.70g
Calcium	2mg
Iron	0.52mg
Magnesium	37mg
Phosphorus	89mg
Potassium	270mg
Sodium	15mg
Zinc	0.46mg
Copper	0.054mg
Manganese	0.163mg
Selenium	0.6µg
Vitamin C	6.8mg
Thiamine	0.155mg
Riboflavin	0.055mg
Niacin	1.770mg
Pantothenic acid	0.717mg
Vitamin B6	0.093mg
Folate	42µg
Choline	23.0mg
Vitamin A	187IU
Vitamin E	0.07mg
Beta Carotene	47µg
Alpha Carotene	16µg
Beta Cryptoxanthin	115µg
Lutein + zeaxanthin	644µg
Vitamin K	0.3µg

One of the benefits of corn is it provides lutein which the body cannot produce. Lutein is an important nutrient for eye health. A lack of lutein may destroy macula tissue and develop cataracts or blindness as a person ages. The recommended dosage of lutein is 6 mg per day. A cup of corn flakes only provides 325mcg of lutein and half a cup of boiled corn kernels provides only about 600mcg.

Zeaxanthin is the pigment that produces the yellow color in corns. According to research done at the Harvard Medical School, the carotenoid called zeaxanthin is essential to protect the retina from damaging effects of light. Lutein and zeaxanthin usually are found together and both these carotenoid are essential nutrients to avoid the risk of eye degeneration.

The other health benefits of corn include helping fight against free radicals and may reduce the risk of certain serious lung problems and the risk of infections. This is because of the presence of the powerful antioxidant called beta carotene.

The National Institutes of Health published an article in August 2005 about a study made on another carotenoid called beta cryptoxanthin. The study showed that an increase intake of beta cryptoxanthin may reduce the risk of developing inflammatory disorders such as rheumatoid arthritis.

Eating a half cup of boiled corn kernels will provide you with 163 IU of vitamin A. Vitamin A is known for its positive effect on vision. Vitamin A may also aid in building your immune function, bone metabolism and skin health.

One of the other health benefits of corn is in the contents of the B vitamins especially folate. Folate may reduce neural tube defect which are defects affecting the brain and spinal cord. Women who are capable of getting pregnant should take adequate amount of folate.

Corn contains dietary fiber which is useful for colon health. Eating corn may prevent constipation and irritable bowel. The potassium present in corn will benefit your muscles and kidney function. And phosphorus is necessary to help develop strong bones and teeth, remove toxins through the kidney and provides the body with energy. It also aids in proper digestion and is beneficial for reproductive health.

Health Benefits of Groundnuts/Peanuts

Gorundnuts / Peanut as most of us do not know came from a legume family (and not in the nut family) just like a bean or pea. The nuts originate from the stems, but are pushed into the ground by the plant at an early stage, and it is underground that they mature. The peanut plant can grow to about 30 to 50 cm (1 to 1½ ft) tall.

Peanut originates from semi-arid areas of Brazil while India, tropical Africa, and China are the leading peanut producing countries. While there are many varieties of peanuts, the ones most commonly found in the marketplace are the Virginia, Spanish, Valencia and Runner. The round Spanish peanut has a full rich taste, and is usually used for roasting. The Virginia peanut is larger and oblong, and is commonly sold in-shell. It has a more nutty flavor. The Valencia peanut has a very bright red skin and small kernels. This variety is very sweet and is sold roasted in the shell. The most common commercial variety is the redskin "jumbo runner" over half of these peanuts are used for peanut butter. Because of their high protein content and chemical profile, peanuts are processed into a variety of different forms, including butter, oil, flour, and flakes.

Peanut Butter

Nutritive Values: Per 100 gm.

·         Vitamin B: Thiamine .30 mg.;

·         Riboflavin .13 mg.;

·         Niacin 16.2 mg.

·         Vitamin E: 8 mg.

·         Calcium: 74 mg.

·         Iron: 1.9 mg.

·         Phosphorus: 393 mg.

·         Potassium: 337 mg.

·         Fat: 44.2 gm.

·         Carbohydrates: 23.6 gm.

·         Protein: 26.9 gm.

·         Calories: 559

Health Benefits of Peanuts:

·         Whole peanuts contains high amount of protein, which makes it a preferred diet of those people engaged in body-building and those people who are weak and underweight. The raw peanut butter with crushed skin contains much higher amounts of nutrient than refined "nut-only" butter.

·         Peanut is a good source of Coenzyme Q10 which protects the heart during the period of lack of oxygen example high altitudes and clogged arteries.

·         Peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid. Roasting peanuts increases its p-coumaric acid levels, boosting it overall antioxidant content by as much as 22%. Roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets.

·         Unsalted peanuts are good for your arteries. One quarter cup of peanuts contains as much monunsaturated fat as a tablespoon of olive oil. Monounsaturated fats have been shown to lower blood cholesterol.

·         Peanuts' high niacin content helps in the recovery of cell damage provides protection against Alzheimer's disease and age-related cognitive problem.

·         Peanut contain vitamin E, a powerful antioxidant that is shown to significantly reduce the risk of cancer and cardiovascular diseases.

·         Peanut contain iron which is essential for the correct functioning of red blood cells.

·         Peanut is rich in calcium which helps promotes healthy bones.

·         Peanut has higher bioflavonoid resveratrol content than grapes. This bioflavonoid is believed to improve blood flow in the brain by as much as 30%, thus greatly reducing the risk of stroke. Study showed that by adding even small amounts of peanut products to the diet can reduce LDL (bad) cholesterol by 14%.

·         Peanuts' fiber content helps lower the risk of colon cancer, an ounce of peanuts contains 2 grams of fiber.

·         Peanut helps to accelerate the growth of male and female hormones.

Allergic Reactions to Peanuts: Though the allergy may last a lifetime, study indicates that 23.3% of children will outgrow a peanut allergy. It is important to note that peanut is a member of the legume family and it is not related to nuts, individuals with peanut allergies may not be allergic to nuts and vice versa.

·         Individuals with kidney or gallbladder problems should avoid eating peanuts, because peanuts contain measurable amounts of oxalates, a naturally occurring substance found in plants, animals and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems.

·         Individuals with thyroid problems may need to avoid peanuts because peanuts contains goitrogens, a naturally occurring substance in certain foods that can interfere with the functioning of they thyroid gland. Although cooking may help to inactivate the goitrogenic compounds found in food, but it is not clear from the study how percentage of goitrogenic compounds get inactivated by cooking.

Selection and storage

Peanuts are available in the markets year around. In the store, different forms are available like shelled, unshelled, salted, sweetened etc. Try to buy whole “in shelled” or “with shelled” nuts instead of processed ones. They are generally available in the airtight packs as well as in bulk bins. The pods should feature compact, off white color, healthy looking cover and uniform in size, and feel heavy in hand. They should be free from cracks, mold, and spots and free of rancid smell.

Unshelled or with shell groundnuts can be placed in cool dry place for many months, whereas shelled (without the shell) nuts should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.

Preparation and serving methods

§  Peanut is usually eaten as it is, by cracking them with firm pressure between fingers or using clippers, or nutcracker machine. The nuts can also be enjoyed by roasting, boiled, salted, or sweetened.

§  They are nutty, yet pleasantly sweet in taste. Roasting enhances the taste, antioxidants levels like p-coumaric acid and helps remove toxic aflatoxin.

§  Boiled peanuts possess unique flavor and taste. Boiling, in fact, enriches their nutritional and antioxidants profile.

§  "Peanut butter" is a food paste made from ground-roasted nuts, with or without added oil. It is popular throughout the world and is mainly used is as a sandwich spread. Peanut-milk is also a popular lactose-free milk-like healthy drink.

§  Peanut oil is another healthy source of edible cooking oil like soy or olive oils. Widely used for cooking purposes for its aromatic flavor, especially in many South Indian states and Sri Lanka.

§  Roasted and crushed nuts often sprinkled over salads, desserts, particularly sundaes and other ice cream based preparations.

§  Peanut “chutney” or paste, made from  these nuts, chili peppers, salt, coriander leaves, garlic and mustard seeds, is a popular preparation among south Indian, Sri Lanka region.

• Roasted and split nuts are a great addition onto tossed salads.

Safety profile

Peanut allergy is a type of hypersensitivity response in some people to food substances prepared using these nuts. The resultant over-reaction of the immune system may lead to severe physical symptoms like vomiting, pain abdomen, swelling of lips and throat leading to breathing difficulty, chest congestion, and death. It is therefore, advised to avoid any food preparations that contain peanut products in these individuals.
Peanuts are one of the crops that are susceptible to fungal (mold) infection, especially by aflatoxin producing member aspergillusflavus. Aflatoxin is a very powerful and dangerous known carcinogen that may cause liver cirrhosis and cancer. Roasting helps to reduce the toxin levels in these nuts and thus offers some protection against aflatoxin