6 Health Benefits Of Corn And Its Nutritional Facts

Be it boiled sweet corn or buttery warm popcorn, corn is a favorite for any age group. Tortillas, raw and dressed corn cobs, nachos, or even cornmeal – this veggie tastes heavenly in any form.

Corn not only tastes great but also offers many health benefits. It can effectively manage many ailments. Did you know that it can promote hair growth and effectively combat inflammation? Learn more about the health benefits offered by this bright veggie by reading the article below. Keep scrolling!

Know Your Ingredient: Corn

What Is It?
A cereal grain, also called maize, grows in the form of kernels on a cob and is covered with husks.

What Are Its Benefits?
Its antioxidant content may fight diabetes, boost iron levels, and aid in weight loss.

Who Can Consume It?
Anyone who is not allergic to corn can consume it.

How Often?
You can consume it daily but in moderation.

Caution
Overconsumption of corn can cause digestive problems.

Corn: An In-depth Insight

This graph represents the global import value of corn in 2021 by country. China is in the lead (8.02 billion US dollars), followed by Mexico in second place (5.12 billion US dollars), and Japan in third place (4.74 billion US dollars).

Major Corn Importers Of The World

Corn (Zea mays) is the edible grain (seed) of the cereal plant belonging to the grass family (Poaceae). This domesticated crop originated in the Americas and is one of the most widely distributed food crops in the world.

Corn is used as livestock feed, human food, biofuel, and raw material in several industries. The most popular varieties for consumption are yellow and white corn.

There are also varieties of corn with red, blue, pink, and black kernels that are often banded, spotted, or striped. That’s the result of some incredible genetic interplay!

Trivia

Corn played a significant role in Mexican culture. Some indigenous societies worshiped it and saw it as the most important crop, a gift from the gods.

Types Of Corn

Dent Corn: Has a depression in the crown of the kernel that is caused by unequal drying of the hard and soft starch making up the kernel.

Flint Corn: Contains a little soft starch and has no depression.

Flour Corn: Largely made up of soft starch and has soft, mealy, easily ground kernels.

Sweet Corn: Has wrinkled translucent seeds. The plant sugar is not converted to starch as in other types, thus imparting it sweetness.

Popcorn: An extreme type of flint corn that is characterized by small, hard kernels devoid of soft starch. Heating it causes the moisture in the cells to expand, making the kernels explode.

Corn is not only composed of starch but is also loaded with fiber, carbs, mineral, vitamins, and other micronutrients. Check out the next section for its nutritional value.

Nutrition Profile Of Corn

Yellow corn is the most commonly used variety of corn. White corn has the same nutritional value, with one exception – yellow corn has more fiber than the white variety.

Corn has an interesting phytochemical profile too.

Among cereals, corn has one of the highest levels of phenolic compounds. This means it has excellent antioxidant, anti-inflammatory, and anticancer properties. Corn also has cancer prevention properties, which can help in reducing the risk of getting cancer.

Anthocyanins, coumarins, trihydroxybenzoic acid, vanillic acid, caffeic acid, ferulic acid, chlorogenic acid, hydroxyphenyl acetic acid are present in corn.

Also, flavonoids like quercetin, rutin, hirsutrin, morin, kaempferol, naringenin, hesperitin, zeaxanthin, lutein, and their derivatives are commonly seen in this cereal (1).

Since corn is a treasure chest of phytochemicals, eating it will give you a total health makeover.

The antioxidants present in corn help cure a broad spectrum of diseases. Want to know which ones?

Alright, then! Brace yourselves for a healthy dose of science and evidence.

What Are The Benefits Of Eating Corn?

1. Controls Diabetes

Corn helps in diabetes management. Hyperglycemia (increased blood glucose levels) results in hypoxia (low oxygen level in blood). Hypoxia gets aggravated when there are free radicals in your blood. Corn also helps to aid blood pressure and promote heart health.

These free radicals or reactive oxygen species trigger inflammation of tissues and undesired proliferation of cells.

The anthocyanins and flavonoids present in corn are potent free radical scavengers. They eliminate free radicals, improve blood flow, protect pancreatic β-cells, increase insulin secretion and sensitivity, and prevent renal failure (2), (3).

In addition, the hair or silk of sweet corn may help treat diabetes. Suituapui, a blogger, explained how her late father treated his diabetes with sweet corn silk. She writes, “It was good for treating diabetes, so he went round collecting all that he could find and dried them in the sun. He would boil it to make tea and drink and eventually, he managed to get everything under control (i).”

2. Might Aid Weight Loss

Corn silk – which is the stigma of maize – is a soft, thread-like waste material that is either green or yellow. Corn silk has many essential flavonoids, tannins, saponins, alkaloids, sitosterol, along with calcium, potassium, and magnesium.

These phytochemicals in corn silk regulate the genes that control fat accumulation, fat cell (adipocytes) differentiation while increasing the rate of lipolysisⁱ  XA metabolic process that breaks down fat cells in the body to reduce the volume of fatty tissue and tightens the skin. , and fatty acid metabolism. This can potentially help you lose weight (4).

However, many papers have demonstrated the role of corn and its starch in weight gain and obesity (5).

3. Could Reduce Inflammation

Inflammation is your body’s way of responding to threats like pathogens, free radicals, heavy metals, toxic intermediates, overdose, deficiency, external stimuli, and any other unfavorable physiological stress.

The proteins and phytochemicals present in different part of maize offer protection to your body from such pro-inflammatory agents. Corn gluten is one such protein. Flavonoids like quercetin, naringenin, and lutein, along with anthocyanins, also inhibit the activation of several pro-inflammatory genes and cellular mechanisms (6), (7).

As per this theory, a corn-rich diet can reduce constipation, asthma, arthritis, irritable bowel disease, GERD, and dermatitis.

However, there is extensive evidence out there that shows corn is a pro-inflammatory agent. Blame the starch and fats!

4. Boosts Iron levels

Anemia develops as a result of iron deficiency in your body. A fall in hemoglobin levels leads to several developmental issues. Anemic children have stunted growth, retarded cognitive and psychomotor development, and weak/underdeveloped immune system.

Iron plays a vital role in oxygen and nutrient transport, energy metabolism, and menstruation.

You must have noticed in the nutritional profile of corn that it contains iron in abundance.

Adding maize or corn derivatives to your diet in required amounts can solve issues related to anemia, particularly in children and women. Having optimum iron in your body is also essential for the health of your eyes, hair, and skin health (8).

5. Enhances Endurance And Physique

All scientists agree that carbohydrates are the best fuel for your body during prolonged exercise. Our hero – corn – oozes carbs.

What’s even better is that corn has a moderate glycemic index of about 56 to 69.

The fiber and carbs present in corn help in building your dream body. Though the digestion process of carbohydrates is quicker compared to that of protein or fat, they can be stored in your cells for a long time without triggering inflammation. Therefore, corn is the solution, especially for athletes and regular heavy-duty gymmers (9).

6. Improves Vision

Lutein and zeaxanthin are two carotenoidsⁱ  XNaturally occurring pigments in plants that are rich in antioxidants and enhance immunity and vision. that play an important role in vision development. Deficiency of these carotenoids causes cataract, macular degenerationⁱ  XAn eye disease that causes the macula (the central section of the retina) to deteriorate and lead to loss of vision. , and age-related ophthalmologic disorders.

Corn contains 21.9 μgg of lutein and 10.3 μg/g of zeaxanthin, along with ß-cryptoxanthin and ß-carotene, which promotes eye health.

When white, yellow, high-carotenoid, blue and red corns were tested for their lutein content, it was found to be the highest in yellow corn (406 µg/100 g) and lowest in blue and white corns (5.2 and 5.7 µg/100 g, respectively) (10).

Want to get rid of those thick spectacles? Binge on some fresh corn.

What’s the best way to have corn? By adding it to your daily diet, of course. I’ve collected some simple, quick, and healthy recipes with corn for you. Let’s see how they turn out!

Healthy Recipes With Corn

1. Tangy Corn Salsa

What You Need

• Corn on the cob: 4 ears, with husk
• Black beans: 2 cans (15 oz.), unsalted, drained, and rinsed
• Plum tomatoes: 6, chopped
• Green bell pepper: 1, chopped
• Red onion: 1, diced
• Jalapeno peppers: 2, chopped
• Lime juice: 1 lime (equivalent)
• Cilantro: 2 teaspoons, freshly chopped
• Garlic: 2 cloves, minced
• Tomato juice: 14 oz.
• Tomato sauce: 14 oz.
• Kosher salt: 1 pinch or to taste
• Black pepper: 1 pinch, ground, or to taste

Let’s Make It!

1. Preheat the grill on medium heat and lightly oil the grate.
2. Place the corn ears on the heated grill and roast them until the husks show burn marks on all sides, and the corn kernels are cooked through.
3. This could take about 20 minutes. Keep turning the corn ears at regular intervals.
4. Let the corn ears cool down until they can be touched.
5. Pull back the husks and remove the roasted kernels from the ears. Place the cooked kernels in a large salad bowl.
6. Lightly toss the corn with black beans, plum tomatoes, green bell pepper, red onion, jalapeno peppers, lime juice, cilantro, and garlic.
7. Pour the tomato juice and tomato sauce over the salsa and toss all the veggies again.
8. Season the salsa with kosher salt and black pepper.
9. Chill the salsa for at least an hour, preferably overnight.
10. Serve this versatile salsa along with some crispy nachos or tortillas. Now, enjoy this quick, affordable, filling, and gluten-free snack.

2. Quick-n-Creamy Corn Cake

What You Need

• Butter: ½ cup, melted
• Eggs: 2, beaten
• Dry cornbread mix: 1 packet (8.5 oz)
• Whole kernel corn: 1 can (15 oz), drained
• Creamed corn: 1 can (14.75 oz)
• Sour cream: 1 cup

Let’s Make It!

1. Preheat oven to 350°F (175°C), and lightly grease a 9×9 inch baking dish.
2. In a medium bowl, combine the butter, eggs, corn bread mix, whole corn, creamed corn, and sour cream.
3. Spoon the mixture into the prepared baking dish.
4. Bake the mix in the preheated oven for 45 minutes or until the top is golden brown.
5. Serve fresh and warm with some cranberry crush or homemade cream for satiety.

Once you taste these dishes, you will not want to stop cooking and experimenting with corn. Corn is one of the tastiest additions to any dish.

Trivia

When coffee was too costly and difficult to come by in the 1800s, Americans used dried corn as a substitute and burned corn cobs as a source of baking soda.

Does Corn Have Any Side Effects?

Yes, it does!

The high starch, fatty acids, and linoleic acid content of corn can cause the following side effects (11), (12):

• Inflammation
• Stomach cramps
• Constipation
• Acute dermatitis or skin allergy (if you are allergic to grass)
• Bloating and gas
• Intestinal blockage
• Hemorrhoids
• Sudden weight gain

There is also a common misconception that you should avoid consuming corn to prevent diverticulitis (infection in the digestive tract). Let us look at some data in the next section to find out the truth.

Is Corn Bad For Diverticulitis?

In the past, individuals with diverticulitis were often advised to avoid nuts, corn, popcorn, and seeds to lower the risk of diverticular disease. However, there is limited evidence to support this advice. A study published in the Journal of American Medical Association that followed 47,228 men from 1986 to 2004 found that consuming nuts and popcorn was, in fact, linked to a reduced risk of the development of diverticular disease over an 18-year period. Therefore, individuals with known diverticula can safely consume nuts, corn, grains, and popcorn without increasing the risk of diverticulitis (13).

Infographic: Sweet Corn Vs. Field Corn

There are different varieties of corn based on their kernel texture. Out of all, sweet corn and field corn are the most popular types. While sweet corn is widely used for human consumption, field corn is used as animal feed or for flour production. Click on the infographic below to learn about sweet corn and field corn.

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Frequently Asked Questions

Is corn better than rice?

Corn contains more protein and fiber than rice and is considered a healthier option than rice (15), (16).

Is corn high in sugar?

Yes. Corn is high in natural sugars. One ear of fresh corn (102 g) contains 6.38 g of sugar (16). Hence, it is recommended to consume it in moderation.

How much corn should I eat in a day?

A 1-cup serving of corn is considered healthy to eat a day.

Discover 10 amazing benefits of corn for your health and nutrition! Watch this video to learn how this versatile food can help you stay healthy and fit.

Personal Experience: Source

i. Worry not…;
https://suituapui.wordpress.com/2021/05/02/worry-not/

Sources

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Alexandra DusenberryMS, RDN

   

Alexandra Dusenberry is a registered dietitian nutritionist and a certified personal trainer based in San Diego, California. She has 6 years of experience and works with clients around the world to help them reach their health and fitness goals. She believes that food is medicine and proper nutrition is healing and essential for wellbeing and quality of life. Alexandra enjoys...more

Swathi HandooHealth & Wellness Writer

 

Swathi holds a master’s degree in biotechnology from Osmania University and has worked in places where actual science and research happen. She has four years of experience and a Professional Certificate in Food, Nutrition & Research from Wageningen University. Blending her love for writing with science, Swathi writes articles on health and wellness and simplifies complex topics for readers from...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more