Corn is considered as nutritional powerhouse because it is rich in fiber and antioxidants. It offers a variety of nutrients that help to promote your health. In this article, learn more about corn nutritional value, facts, and health benefits you can get from this special grain.
Corn Nutritional Value
Corn, also known as maize which is one of the most popular grains in the world. Although various types of corn are cultivated, the most common types include sweet corn, flint corn, dent corn, and popcorn. There are numerous health benefits associated with eating corn in your diet. Some surprising facts about the nutritional value of corn:
- Sweet corn is differentiated genetically from the field maize by the mutation that occurs at the sugary locus.
- They are also referred to by their scientific names such as Zea mays.
- Corn grows to a height of about 7 to 10 feet.
- Sweet corn is a gluten-free cereal and is used to treat the Celiac Disease.
- Higher levels of phenolic flavonoid pigment antioxidants are present in the yellow variety corn. This includes xanthins, B-carotenes, and cryptoxanthin pigments.
- A high-quality phytonutrition profile is found in the sugar corn which comprises of vitamins, dietary fiber, and antioxidants.
- Organic corn contains healthy amounts of essential minerals such as manganese, magnesium, zinc, copper, and iron.
Is Corn Healthy? What Nutrients Can You Find In Corn?
There are numerous nutritional components found in organic corn helps you grow healthy by boosting your immune system. These include fat and calories, carbohydrates, dietary fiber, essential minerals, and vitamins.
- Fats and Calories
Corn is a healthy addition for people with a low-calorie and low-fat meal plan. If you are thinking of losing weight or staying in your current shape, then you should try eating corns in moderate amounts. A cup of boiled corn is comprised of 2 grams of fat and about 143 calories. However, you should bear in mind that you increase your chances of fat and calorie intake by putting some batter in your boiled corn.
- Carbohydrates in corn
Eating carbohydrates is the primary way your body generates energy for day to day tasks as well as exercises. Experts recommend at least 45 to 65 percent of your daily calories should be derived from carbohydrates. According to the Harvard School of Public Health, human beings should get most of their carbohydrates from fruits, whole grains, and vegetables which are much healthier compared to ones obtained from sugary drinks and baked desserts. A cup of boiled corn contains approximately 31 grams of carbohydrates.
- Dietary Fiber
Your body uses the fiber nutrient to prevent absorption of large amounts of cholesterol into your bloodstream. This means that getting enough of fiber help you to control the levels of cholesterol in your body. Furthermore, fiber helps regulate bowel function and the digestive process. This relieves you of constipation and other symptoms of irritable bowel syndrome.
It is also possible to control your weight and appetite with adequate fiber intake as it takes a longer time for digestion. This helps you remain full for a long duration. A cup of boiled corn kernels is comprised of 4.5 grams of dietary fiber. It forms about 14% of the total 25 grams intake women should incorporate into their diet every day.
- Vitamin C
If you want to increase your Vitamin C intake, you will find corn to be one of your favorite foods. A cup of boiled corn contains approximately 8.2 milligrams. There are many reasons why you need Vitamin C in your body. First, it helps prevent scurvy and also helps to repair and regenerate body tissues. A lot of studies indicate that eating a diet rich in Vitamin C helps in fighting some types of cancers by combating free radicals in the body.
Vitamin C not only aids in wound healing but also boosts your overall immune system keeping you healthy. Corn is one of the foods that help your body absorb iron more efficiently because it contains Vitamin C.
Corn nutrition facts and value at a glance :
Summary Of Corn Nutrition Facts
|Vitamin B6||0.1 mg|
|Vitamin C||3 mg|
Health benefits of Corn (Unprocessed Non-GMO)
Corn is high in various nutrients that can improve your overall health. As we discuss above about corn nutritional value and facts, here we going to give you an overview of corn health benefits.
- Corn is a rich source of antioxidants
Various types of nutritional values and phytonutrient combination are realized in different color variants of corn kernels. Yellow corn is the most popular type that contains carotenoid antioxidants such as zeaxanthin and lutein. These type of antioxidants can also be found in carrots, squash, and other deeply colored vegetables or fruits.
- Corn contains large amounts of fiber
Corn provides a significant dose of filling fiber. It has several beneficial effects on the digestive system because of the high ration of insoluble-to-soluble fiber. The insoluble fiber remains unabsorbed or metabolized throughout the digestive system. The soluble finer gets metabolized once it reaches the colon and then transformed into short-chain fatty acids. This helps to create a healthy microbiome that is vital for our health.
- Corn is naturally gluten-free
Corn is used in similar ways with other grains and normally grouped together but it does not contain any gluten. There are many negative symptoms associated with consumption of gluten such as constipation, diarrhea, cramping, bloating, skin problems and fatigue. Corn makes a good replacement for foods containing large amounts of gluten.
- Corn contains large amounts of starch
Corn is rich in starch, a complex type of carbohydrate that facilitates steady energy levels. Foods containing high fiber and starch help in controlling levels of blood sugar in our body. This is because the rate at which glucose is released into our bloodstream is slowed down by the fiber obtained from consumption of corn. This popular grain provides great nutrients while still low in calories which makes it a reasonable addition to any healthy meal.
Unprocessed Non-GMO corn or processed GMO corn, which one is good for health?
Organic and non-GMO corn can be incorporated into a balanced and healthy diet. It is advisable to shy away from the processed or GMO corn-derivative ingredients as they pose a great danger to your health. It might be difficult to determine whether you are consuming GMO corn without a proper labeling. The primary way of avoiding this problem is by consuming real whole foods that come straight from the farm or grocery store. Take your time to check the ingredients before making any purchases to know exactly what you are consuming.
Lastly, Corn is a good source of nutrients that improve your immunity system and overall health. Corn nutritional value, facts, and impressive health benefits have made this grain very special to health-conscious people.