Prevent Cancer By Adding Corn More in Diet This Monsoon

Corn has an undeserved reputation as a fattening, crab-laden, genetically altered food. Add to that its association with high-fructose corn syrup and you may find yourself wondering if corn on the cob deserves a place at your picnics this summer. The truth is, older adults can and should indulge in this seasonal favorite guilt-free.

1. Low Calories

A medium-sized ear of corn clocks in at only about 77 calories. But don't let its 17 grams of carbs scare you. While you want to avoid simple carbs such as white rice, complex carbs including whole grain foods like corn provide our primary source of fuel. And although it tastes sweet, an ear of corn has only about three grams of sugar, compared to an apple's 19. Bonus: Corn is a good source of protein and fiber, which keeps you feeling satiated.

2. Fights Diabetes

According to the Centers for Disease Control and Prevention, some 40 per cent of Americans will develop Type-2 diabetes in their lifetimes, with middle-aged and older adults at highest risk. While corn is often considered a food type that diabetics should avoid, research demonstrates that corn bran helps control the disease.

3. Fights Eye Disease

Research shows that corn's high level of carotenoids is strongly associated with a reduced risk of cataracts and mascular degeneration. One study found a 43 per cent reduction in these diseases among participants who'd consumed the highest amounts of carotenoid-rich foods.

4. Colon Health

Corn is a source of both soluble and insoluble fiber, which keeps your digestive system humming. Research shows that fiber plays a role in preventing colon cancer and increases good gut bacteria.

5. Prevents Cancer

The phytochemical composition of corn and found it to have the highest antioxidant levels of all grains tested — more than wheat, oats and rice. Corn also had the highest phenolic content, including an extraordinary quantity of ferulic acid, which helps prevent colon, breast and prostate cancers.