Corn, also called maize, is one of the most widely consumed grains in the world.
Learn about the nutritional content, health benefits, and downsides of corn.
How nutritious is corn?
Corn contains a variety of nutrients, including:
- Vitamin C
- Vitamin K
- Vitamin E
- Vitamin B1 thiamine
- Vitamin B3 riboflavin
- Vitamin B2 niacin
- Vitamin B6 pyridoxine
- Vitamin B5 pantothenic acid
- Folic acid
|Total fat||1.96 grams|
|Vitamin C||9.86 mg|
|Pantothenic acid||1.04 mg|
|Vitamin B6||0.135 mg|
|Vitamin A||13 µg|
|Carotene, beta||68.2 µg|
|Carotene, alpha||23.2 µg|
|Cryptoxanthin, beta||167 µg|
|Lutein + zeaxanthin||934 µg|
|Vitamin E (alpha-tocopherol)||0.102 mg|
|Tocopherol, gamma||0.217 mg|
|Vitamin K (phylloquinone)||0.435 µg|
|Fatty acids, total saturated||0.471 grams|
|Fatty acids, total monounsaturated||0.626 grams|
|Fatty acids, total polyunsaturated||0.706 grams|
|Aspartic acid||0.354 grams|
|Glutamic acid||0.922 grams|
8 potential health benefits of corn
1. Lowers the risk of chronic diseases
Corn contains potent antioxidants, including lutein, zeaxanthin, quercetin, and vitamins C and E, which can help lower the risk of many chronic diseases.
2. Prevents digestive issues
Corn is high in insoluble fiber, which adds bulk to stools. This helps promote digestive health and regular bowel movements, preventing or treating constipation.
Corn also contains some soluble fiber, which dissolves in water and produces a gel that helps firm up stools and relieve diarrhea.
3. Promotes heart health
Corn is rich in a variety of minerals essential for cardiovascular health, including potassium and magnesium, both of which promote healthy blood pressure levels.
4. Provides sustained energy
Corn is a source of complex carbs that break down more slowly than simple carbs and provide the body with a sustained amount of energy. A 100-gram serving of corn contains about 21 grams of carbs.
5. Aids weight loss
Although in carbs, corn is also low in calories and high in fiber, which keeps you feeling full for longer. In addition, several controlled trials have reported that a diet rich in whole grains such as corn positively affects weight loss.
6. Prevents anemia
7. Good for pregnancy
According to studies, folic acid or vitamin B9 found in corn is vital for pregnant women, promoting the health of the fetus and lowering the risk of intrauterine growth retardation and gestational anemia.
What are the potential downsides of corn?
While including corn in your diet can be beneficial, it is important to eat it in moderation due to its potential risks:
- Blood sugar spikes
- Weight gain due to the high amounts of starch and glucose
- Bloating and indigestion in some people
- Increased risk of tooth decay since it gets stuck between the teeth
- Allergic reactions
Corn is also a genetically modified crop, which may have an impact on health and environmental safety. More research, however, is needed regarding the effect of GMOs on human health.
Corn, sweet, yellow, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
Corn: Nutrition And Health Benefits. https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html
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