Incredible Health Benefits Of Corn

Corn Also known as maize (Zea mays), corn is one of the most popular cereal grains in the world.
It is the seed (grain) of a plant from the grass family, native to Central America, but grown in countless varieties throughout the world.
Although corn is often associated with the color yellow, it grows in a host of different varieties that feature an array of different colors, including red, pink, black, blue and purple. When you reach for those tempting ears of sweet corn in the produce (hopefully organic) aisle, you’ll be pleased to know that apart from being wonderfully delicious, they boast amazing health benefits.

What Is Corn?

Corn (scientific name Zea mays), called maize in Spanish, has been a staple ingredient in South, Central and North America for thousands of years. First domesticated over 8,000 years ago, it has been a traditional food for Native Americans and is now included in the diets of people living around the world — including many populations in India, Mexico, Italy and nearly every nation in Central America.

Real, traditional corn is grown throughout the warm summer months on stalks of “ears” that come in far more colors than the standard bright yellow. It can be found in different varieties, including red, pink, black, purple, multicolored and blue.

Although it’s most popular as the staple ingredient used to make tortillas, tacos or burritos, it is also used around the world to make polenta, flour, fritters, soups, and sauces.

Health Benefits Of Corn

Good Source of Antioxidants

Corn is surprisingly a high-antioxidant food. The different color varieties of the kernels signify various types of phytonutrient combinations and nutritional values of corn. The most popular type, yellow corn, is particularly a good source of carotenoid antioxidants, especially lutein and zeaxanthin (also found in squash, carrots and other deeply colored fruits or vegetables). Other types supply antioxidants such as anthocyanins, protocatechuic acid and hydroxybenzoic acid, beta-carotene, caffeic acid, and ferulic acid.

Carotenoid antioxidants, the kind most abundant in the corn kernel, is known to support the immune system and defend the eyes and skin against oxidative stress. Although many antioxidants are heat-sensitive and can become reduced during cooking, some research shows that drying corn slowly at low temperatures — much like traditional populations did to preserve the kernels during colder months — preserves a high percentage of the nutritional value of corn, especially the beneficial antioxidants.


Those little yellow kernels contain more minerals than you can ever think of! Corn contains a large proportion of magnesium, iron, copper and most importantly phosphorus, which is needed for healthy bones. These nutrients not only prevents your bones from cracking as you grow older but also enhances normal kidney functioning.

Rich Proteins

Protein, otherwise called amino acids, can be found in either plant or creature based sustenances and is fundamental for keeping up a solid and sound build.

Corn offers as much as 16 grams of unadulterated, regular and effectively absorbable protein per container, making it one of nature’s top decisions for structure solid and sound muscles. It additionally contains no cholesterol and is low in fat, a special reward when contrasted with creature sourced protein. Protein improves exercise recuperation and constructs a solid and sound body loaded with power and vitality.

Naturally Gluten-Free

Although this vegetable is usually grouped together with other grains and used in similar ways, it’s actually not a “grain” and doesn’t contain any gluten. What’s the deal with gluten? Consuming gluten is linked to many different negative symptoms, including digestive issues like bloating, cramping, diarrhea, constipation, fatigue, and skin problems. Since gluten is problematic for many people — even those who don’t have celiac disease or a confirmed gluten allergy — corn and corn flour make good stand-ins for wheat or other gluten-containing foods.


Corn contains phytonutrients in the form of bound phenolics that are associated with a reduced risk of colon and other digestive cancers. Also, the resistant starch found in corn promotes butyrate, a short-chain fatty acid found in the colon that may help fight colon cancer.


Corn is high in starch, which is a type of complex carbohydrate that supports steady energy levels. Unlike refined carbohydrates, which zap us of energy and aren’t filling for long, foods high in starch and fiber are beneficial for controlling blood sugar levels because the fiber slows down the rate at which glucose (sugar) is released into the bloodstream. Aside from supplying fiber, it also has a decent amount of protein for a vegetable. Fiber and protein together help fill us up better than carbohydrates alone because they stabilize the passage of food through the digestive tract and help prevent drastic blood sugar fluctuations. Plus, protein foods have their own list of benefits. In addition, corn contains peptides that have been found to exhibit antihypertensive, hepatoprotective, anti-obesity, antimicrobial, antioxidative and mineral-binding effects, according to a 2019 study.

Weight Loss

Corn is low fat, high fiber treat that jumpstarts digestion for quicker weight reduction. It additionally contains fewer calories than rice, potatoes, and pasta which fills in as a phenomenal substitution to cut day by day caloric burden while keeping up flavor and satiation.

The rich water content furthermore keeps you hydrated, while flushing out poisons and abundance squander, freeing your assortment of superfluous weight.

Good For Bones

You will surprise about the benefits of corn because it can support your bone-building. Beta-cryptoxanthin in corn will reduce the risk of inflammatory diseases such as cancers, rheumatoid arthritis, etc and especially, corn will reduce bone aging if you eat this food more frequently. To boost your bone healthier, you should consume corn much more as it includes iron, magnesium, phosphorus, and zinc. Eating corn also helps you avoid bone-related diseases.

LDL Cholesterol Levels

Two sorts of cholesterol, known as LDL (awful) and HDL (great) should be observed and adjusted for ideal wellbeing. LDL levels, specifically, should be held under control to forestall coronary illness, stroke and heart disappointment.

Corn is the ideal remedy, offering a rich supply of dissolvable and insoluble dietary fiber to rub out overabundance plaque and LDL cholesterol while providing a constant flow of solid unsaturated fats to expand the HDL levels and get again into parity.

Good For Your Bone

You will surprise about the benefits of corn because it can support your bone-building. Beta-cryptoxanthin in corn will reduce the risk of inflammatory diseases such as cancers, rheumatoid arthritis, etc and especially, corn will reduce bone aging if you eat this food more frequently. To boost your bone healthier, you should consume corn much more as it includes iron, magnesium, phosphorus, and zinc. Eating corn also helps you avoid bone-related diseases.

Anticipates Anemia

Sickliness is a condition brought about by a lack of iron, which prompts weariness and poor flow. Only one measure of corn contains as much as 25% of the everyday necessity of iron, which builds red platelet check and lifts oxygen supply to the cerebrum, heart and other imperative organs.

Standard admission of corn can treat and forestall pallor, keeping your blood solid and brimming with nurturing oxygen.

How to Cook and Use

This vegetable can be cooked in many ways, including microwaving, grilling, roasting and boiling corn on the cob.

Is corn safe to eat raw, or can raw corn make you sick?
Raw corn is considered safe to eat but may be hard for many people to digest. Cooking corn on the cob also helps increase your body’s absorption of the healthy compound in it called ferulic acid, which is why cooking is encouraged.

Before cooking it, husk it by pulling off the silky threads and cutting out any blemishes with a knife. Also cut off the top tip of the vegetable, removing about half of an inch.

How long to boil corn on the cob:
Use a large pot and fill it about three-quarters full with water. Bring to a boil and place in ears of corn, then cover the pot, turn off the heat and let them cook for about 10 minutes before draining the water. Some people also like to add salt or lemon juice to the boiling water. After the ears are done cooking you can add butter, sea salt, spices, etc.

How to microwave corn on the cob:
Place the ears in a microwave-safe dish, and microwave for three to four minutes before cooling.

Corn Nutrition Facts

One large ear (about 118 grams) of boiled sweet yellow corn contains approximately:

127 calories
29.6 grams carbohydrates
3.9 grams of protein
1.5 grams of fat
3.3 grams of fiber
0.3 milligrams thiamine (17 percent DV)
54.3 micrograms folate (14 percent DV)
7.3 milligrams vitamin C (12 percent DV)
1.9 milligrams niacin (10 percent DV)
1 milligram pantothenic acid (10 percent DV)
88.5 milligrams phosphorus (9 percent DV)
0.2 milligrams manganese (9 percent DV)
30.7 milligrams magnesium (8 percent DV)
250 milligrams potassium (7 percent DV)
310 international units vitamin A (6 percent DV)
0.1 milligrams riboflavin (5 percent DV)
0.7 milligrams zinc (5 percent DV)
0.1 milligrams vitamin B6 (4 percent DV)
0.5 milligrams iron (3 percent DV)
0.1 milligrams copper (3 percent DV)

In addition, one large ear also contains some vitamin E, vitamin K, choline, calcium, selenium, omega-3 and omega-6.

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