Corn or maize is one of the most consumed grain plants around. Hailing from Mexico originally, it has become one of the world’s favorite when it comes to sweet and tasty vegetables! Without its kernels, which holds majority of corn’s nutrients and taste, the whole world wouldn’t be able to love it and make it into a staple as far as today!
Health wise, corn is often associated with more serious health benefits such as diabetes management, lowering blood pressure and also cardiovascular improvement, but little is known about the health benefits of corn for bodybuilding and health benefits of fitness. And here they are!
Nutritional Facts of Corn
Serving Size – 1 cup (166 g)
- Water – 17.2 g
- Calories – 606 kcal (30% of DV)
- Total Fat – 7.9 g (12% of DV)
- Saturated Fat – 1.1 g (6% of DV)
- Polyunsaturated Fat – 2.1 g
- Monounsaturated Fat – 3.6 g
- Trans Fat – 0 g (0% of DV)
- Foods that Lower Cholesterol Levels – 0 g (0% of DV)
- Sodium – 9 mg (0% of DV)
- Total Health Benefits of Carbohydrates – 123 g (41% of DV)
- Sugar – 1.1 g
- Dietary Fibre – 12.1 g (48% of DV)
- Protein – 15.6 g (31% of DV)
- Vitamins and Minerals
- Vitamin A – 355 IU (7% of DV)
- Vitamin B6 – 1 mg (52% of DV)
- Vitamin B12 – 0 mcg (0% of DV)
- Vitamin C Benefits – 0 mg (0% of DV)
- Vitamin D – 0 mg (0% of DV)
- Vitamin E – 0.8 mg (4% of DV)
- Vitamin K – 0.5 mcg (1% of DV)
- Calcium – 11.6 mg (1% of DV)
- Iron – 4.5 mg (25% of DV)
- Magnesium – 23 mg (5% of DV)
- Manganese – 0.8 mg (40% of DV)
- Phosphorus – 349 mg (45% of DV)
- Potassium – 476 mg (14% of DV)
- Selenium – 25.7 mcg (37% of DV)
- Sodium – 58.1 mg (2% of DV)
- Zinc – 3.7 mg (24% of DV)
All the information above are in relation to a 2,000-calorie diet. The percentage of daily value (% of DV) may differ depending on personal calorie needs.
What are its Health Benefits?
- Corn Prevents Hemorrhoids
Corn is a whole grain that contains dietary fibre as much as 48% per recommended value, which of course is useful in treating stomach conditions like hemorrhoid, constipation, diarrhea, irritable bowel syndrome, up to colon cancer!
2. Corn Promotes Growth
Corn promotes growth because it is also rich in vitamin B-derived nutrients, such as thiamine and also niacin. Thiamine deals with nervous function, while niacin further prevents the side effects of malnourishment.
3. Corn Helps Weight Gain
Here is how corn is good for bodybuilding! Corn is rich in calories, standing at 606 kcal or equals to 30% of the total daily value. Among all grains and cereals, corn sits in one of the top most ranking.
4. Corn Has Essential Minerals
The nutritional facts above indicate that corn is especially rich in essential minerals, even those that are pretty scarce in other food types, such as selenium, iron, magnesium, manganese, zinc and also copper.
5. Corn for Heart Health
Corn reduces cholesterol as a whole, which also provides a domino effect on improving heart health. In addition, corn also has optimal fatty acid combination adequate for freeing blood arteries, lower down blood pressure, minimize the risks of heart attacks and also stroke.
6. Corn for Preventing Anemia
Anemia is caused by deficiency of vitamins and minerals; particularly iron. Corns have 25% of daily iron value that is needed for the formation of new red blood cells!
7. Corn Lowers Down Bad Cholesterol
Bad cholesterol, or low-density lipoprotein (LDL) is treatable with corn oil by acting as a shield against cholesterol absorption.
8. Corn for Skin and Eye Health
Corns are also resourceful of beta-carotene, which forms vitamin A, useful for both the eyes and also skin.
9. Corn Manages Diabetes Really Well
And finally, corn manages diabetes really well in terms of having phytochemicals that regulate the absorption and release of insulin inside the body, which in return controls insulin levels.
Is Corn Good for Bodybuilding?
Corn is good for body building, particularly because of its weight gain abilities possessed by corn’s complex carbohydrates. On the other side, the proteins inside corn are not complex enough to be solely sufficient for bodybuilding; as such, other sources of protein are needed. Also, corns have considerate amount of sugar, fearing that it may cause a rise in un-lean weight and also glycemic levels. Glycemic levels or glycemic index (GI) is a relative scale of carbohydrates in food according to how they affect blood sugar levels.
However on the bright side, corn shouldn’t be avoided at all costs either. Since it is a starchy vegetable, it is best to be eaten after workout sessions, and worst before beds. And then, corn is not as starchy as say, sweet potatoes. In conclusion, corn is still fine for bodybuilding, however one should only treat it as a side diet item.
How to Make Simple Steamed Corn Cobs
- Fresh sweet corn
- Condiments like garlic, butter, or olive oil; based on preference
- First, shuck the sweet corn and discard the husks.
- Trim and remove any insect-bit parts of the corn.
- Heat the steamer pot on the stove. Afterwards, add water as much as ¼ of the bottom of the pot, include salt inside the steamer basket and cover the pot.
- Place the corn inside the steamer compartment and cover it again immediately.
- Should the corns don’t fit into the steamer, break each cob into two to make the pot fit all of them.
- Let the water at the bottom boil first, and steam the corn for 7 to 10 minutes until it is tender.
- Check the water every now and then, and add more when necessary.
- When tender, transfer it into a plate using thongs, and wrap it on aluminum foil for a preserved heat.
- The steamed corns are now ready to be served! One may eat it with condiments like garlic, butter, olive oil, or just plain, according to preferences!