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Nutritional Value of Corn For Health Benefits

Nutritional Value of Corn For Health Benefits

Corn is the best to serve in any weather. The crisp and sweet taste of kernels will warm us up. It is also suitable for summer as cereal grains you can enjoy anytime.

However, besides its good taste, nutritional value of corn cannot be underestimated. It gives lots of health benefits for human.

It is said that corn originally comes from Central America. But today, you can find corn everywhere around the world. In some countries, corn can replace rice as main source for carbohydrates.

Growing corn in your backyard can be a good idea. The steps to plant corns isn’t necessarily complex. You can grow them yourself and enjoy the benefits of corn for your health.

nutritional value of corn 2

There are many varieties of corn spreaded all over the world. The color of corn is also varied. There are yellow, blue, red, to purple corn. The most favorite corn amongst all is sweet corn. This variety of corn is always used to make into corn products such as syrup, oil, snacks, flour, and many more.

Based on research and studies, corn benefits human health system. Hence, corn must contain important nutrients. 

nutritional value of cornNutritional Value of Corn For Health Benefits

Here is the nutritional of corn that you need to know:

– Rich in Water          

Corn, especially sweet corn variety contains much water. 73 % of corn contents is water.

That’s why people like enjoying corn in the summer. It contains much water tasted sweet and fresh.

When you steam or boil the corns, the water contained is getting much. It can relief your thirst and hunger as well.

– Rich in Fiber        

Corn is rich in fiber or about 2.4g per 100g serving. Fiber is good for digestive health. It can improve digestive problems like constipation. For those who are on diet, consuming corn is better than rice because corn has richer fiber than white rice.

It is also low fat, so it won’t make you gain weight. The fat contained in 100g serving of corn is only 1.5g. The calories of corn is considered low which is only 96 per 100g serving. Fiber is also good in removing cholesterol so it’s good in maintaining your heart health.

– Low in Sugar        

Eventhoguh the taste of corn is sweet, it has sugar level which is only 1 to 3 %. The glycemic index of corn is considered low as well that  won’t harm blood sugar. Therefore, you don’t need to worry to get diabetes if you like consuming corn or sweet corn.

nutritional value of corn 3

– Protein with Low Quality       

Corn contains protein which is needed by our body to function well. The protein contained in corn called zeins which in 44-79 % amount. However, it is said that zeins is the type of low quality protein which is usually used for candy, inks, nuts, and pills production.

– Vitamin         

Corn also contains vitamin E gained from corn oil. Yes, it is often that you see some chefs use corn oil for cooking. It is said that corn oil is effective enough to lower cholesterol level. Hence, it is safe for those who have problem with high cholesterol.

Corn itself contains vitamin B6, zinc, potassium, magnesium, folate, and other good sources. Therefore, corn is rich in vitamins and also minerals which are good for heart health.

For depth analysis of nutrients, see the table below:

Raw, Nutrition Value per 100 g of Sweet Corn (Zea mays var. saccharata.).
Principle Nutrient Value Percentage of RDA
Energy 86 Kcal 4%
Carbohydrates 18.70 g 14%
Protein 3.27 g 6%
Total Fat 1.35 g 7%
Cholesterol 0 mg 0%
Dietary Fiber 2.0 g 5%
Folates 42 µg 10.5%
Niacin 1.770 mg 11%
Pantothenic acid 0.717 mg 14%
Pyridoxine 0.093 mg 7%
Riboflavin 0.055 mg 4%
Thiamin 0.155 mg 13%
Vitamin A 187 IU 6%
Vitamin C 6.8 mg 11%
Vitamin E 0.07 mg <1%
Vitamin K 0.3 µg 2%
Sodium 15 mg 1%
Potassium 270 mg 6%
Calcium 2 mg <1%
Copper 0.054 mg 6%
Iron 0.52 mg 6.5%
Magnesium 37 mg 9%
Manganese 0.163 mg 7%
Selenium 0.6 µg 1%
Zinc 0.46 mg 4%
Carotene-ß 47 µg
Carotene-a 16 µg
Cryptoxanthin-ß 115 µg
Lutein-zeaxanthin 644 µg
(Source: USDA National Nutrient data base)

Corn is included into grains variety. Grain is usually rich in antioxidant, including corn. Antioxidant contained in corn are ferulic acid, zeaxanthin, lutein, phytic acid, and anthocyanins. Those antioxidants are beneficial to maintain eye health, killing free radical, and many more. Therefore, nutritional value of corn is high and it benefits health system.

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