The benefits of eating corn

A good source of complex carbohydrates, fibre and thiamin, corn is an excellent low-fat food that provides abundant energy and may help to fight heart disease, certain cancers, macular degeneration and obesity. Read on to learn more about the benefits of eating corn.

1. Folate: This B vitamin has been found to prevent neural-tube birth defects in fetuses, and current research suggests that it also helps to reduce the risk for heart disease and cancer. Corn is a source of folate; 250 grams (one cup) has 51 micrograms.
2. Lutein and zeaxanthin: Lutein and zeaxanthin are caro­ten­oids that may help to prevent certain eye conditions such as age-related macular degeneration, one of the leading causes of blindness in older adults. Corn is especially high in lutein; 250 grams (one cup) has three milligrams.
3. Protease inhibitors: These compounds may help to fight can­cerous tumours by stopping the division of proteins that signal uncontrolled cell growth (tumorigenesis).
4. Soluble fibre: This type of fibre may help to lower cholesterol by binding with it and blocking its absorption. And if you are trying to lose weight, it is always helpful to consume high-fibre foods because they increase bulk and make you feel full sooner and for longer.
5. Thiamin: This B vitamin is required by the body for converting food to energy; a thiamin deficiency can result in fatigue. Thiamin is also essential for proper functioning of the nervous system.

To preserve the water-soluble B vitamins in corn (folate and thiamin), it's best to steam rather than boil it. If this isn't practical (since most people cook corn-on-the-cob by the dozen), then be sure to cook for no longer than 10 minutes in boiling water to minimize nutrient loss.

• Boost both the flavour and the health benefits of your next batch of cornbread by adding corn kernels to the batter.
• Season corn-on-the-cob with lime juice instead of butter.
• Combine corn kernels with chopped scallions, red pepper, hot pepper sauce and lime juice, and use as a quick salsa for meat, poultry or fish.
• Serve an Italian-style polenta (made from cornmeal) as a side dish in place of rice or pasta.
• Add cornmeal to pancake batters, tea breads and biscuits.
• For an interesting take on the Spanish soup gazpacho, substitute corn kernels for the cucumbers that most recipes call for, and stir in a generous amount of chopped cilantro.

One study showed that women with the highest intake of dietary lutein (and its companion carotenoid, zeaxanthin) had a 22 percent reduced risk for cataracts, while men reduced their risk by 19 percent.