मका / Corn
Also known as maize (Zea mays). The corn is one of the world’s most popular cereal grains.
Corn is typically yellow but comes in a variety of other colors, such as red, orange, purple, blue, white, and black.
From corn on the cob to tortillas and cereals, we consume it in many ways.
Whole-grain corn is as healthy as any cereal grain, as it’s rich in fiber and many vitamins, minerals, and antioxidants.
Yellow Corn grains [100 grams] [Sources include: USDA]
Calories 96Kcal , Water 73% , Proteins 3.4 gms, Carbs 21 gms, Sugar 4.5 gms, Fibre 2.4 gms, Fats 1.5 gms.
It is rich in Vitamins & Minertals also.
Vitamins like; Vitamin B-6 0.62 mg, Folate 19 µg, Thiamin 0.39 mg, Riboflavin 0.2 mg,
Niacin 3.63 mg, Pantothenic acid 0.42 mg,
Minerals like; Calcium 7 mg, Iron 2.71 ms, Magnesium 127 mg, Selenium 15.5 µg.
1] Corn consumption *Prevents Constipation*. The fiber content in one cup of corn amounts to 18.4% of the daily recommended amount. This aids in alleviating digestive problems such as constipation and hemorrhoids, due to maize being a whole-grain. Dietary fiber can help bulk and soften stools, promoting regular elimination, and decreasing straining. This process is done by stimulating the peristaltic motion and the production of gastric juice and bile.
2] Corn helps *Weight Gain*. Corn, especially the yellow variety, is a rich source of calories and is a staple in many places. The calorific content of sweet yellow and white corn is 96 calories per 100 grams. This is why it is often turned to for quick weight gain.
3] Corn contains *several essential minerals* that can help in ensuring proper growth and fighting diseases. It is an important source for Fe, Zn, Cu, Mn, Mg, and P. It also contains trace minerals like selenium, which are difficult to find in most diets. Phosphorus is essential for regulating normal growth, bone health, and optimal kidney functioning. Magnesium is necessary for maintaining a normal heart rate and for increasing bone mineral density.
4] Corn is very good for *Eye & Skin Care.* Yellow corn is a rich source of beta-carotene, which forms vitamin A in the body and is essential for the maintenance of good vision and skin. The amount of beta-carotene in the body that is not converted into vitamin A acts as a very strong antioxidant, like all carotenoids, and can combat diseases.
5] Corn helps in *Diabetes care.*
Sweet corn, or sugar corn, is a special, low-starch variety with higher sugar content, at 18% of the dry weight. Most of the sugar is sucrose. Despite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index (GI). The GI is a measure of how quickly carbs are digested. Foods that rank high on this index may cause an unhealthy spike in blood sugar.
So enjoy ‘मक्याचे कणीस / Bhutta’ and maintain good health.