The Nutritional Value Of Corn

The Nutritional Value Of Corn

Corn is a very special food which include not only in one food category, but two. The grains that you consume from the cob are classified as vegetables, but if you let them dry and open become popcorn is considered as grain. Corn is also a nutritional tank, rich in antioxidants and fiber. If you’re looking for a yellow or white vegetable to add to your vegetable cataloque, corn offers a lot of nutritional value. The nutritional value of corn cannot be underestimated.

The Nutritional Value Of Corn

A Word About Genetically Modified Corn

Some of the corn you find in the stores and on the farms can be genetically modified, which means that it has been genetically improved to resist pesticides and generate its own insecticide. The main concerns of people when eating genetically modified foods include allergic reactions to the gene, the transfer of the modified food gene to your body and the transfer of the modified gene to other crops. You can avoid genetically modified corn by buying corn and organic corn products.

Nutritional Composition Of Corn

  • Carbohydrates 74.3g
  • Fiber 7.3g
  • Proteins 9.4g
  • Sugars 0.6g
  • Total fatty acids 4.7g
  • Saturated fatty acids (SFA) 0.7g
  • Monounsaturated fatty acids (AGM) 1.3g
  • Polyunsaturated fatty acids (AGP) 2.2g
  • Omega-3.65mg
  • Omega-6.2097mg


Nutritional Benefits Of Corn

  • Improvements in blood pressure

One of the benefits of eating corn is that it helps lower blood pressure. One cup of yellow corn contains 392 milligrams of potassium and 1 cup of white corn contains 416 milligrams. Adding more potassium to your vial can improve your blood pressure. The American Heart Association recommends 4,700 milligrams per day. Eating corn, either yellow or white can help you meet your daily needs. However, eating foods high in potassium is not good for everyone, especially the elderly and people with kidney disease. If you are not sure of your potassium needs, talk to your doctor.

  • Rich in antioxidants

Like other vegetables, corn can help fight against free radicals that damage cells and can decrease your risk of vascular diseases, cancer and other diseases. According to Meals on Wheels West in Los Angeles, corn is a better source of antioxidants than rice, wheat and oats. Antioxidants found in corn include carotenes, vitamin C and vitamin E.

  • Good for the eyes

Another great nutritional value of corn is that it contains carotenoids that are especially good for your eyes: lutein and zeaxanthin protect healthy cells from your eyes against the damage of high-energy blue light waves. The American Optometric Association reports that lutein and zeaxanthin can help protect you from developing chronic eye diseases such as macular degeneration and cataracts, and eating foods rich in these nutrients, such as corn, are recommended.

  • Relieves constipation

One cup of yellow corn contains 3.9 grams of fiber and the same serving of white corn has 4.2 grams of fiber. The majority of the fiber in corn is insoluble. Insoluble fiber helps build up stool and can help you avoid constipation. It also helps you get rid of the toxins in your body faster.

  • Vitamins

As it is a very complete food in vitamins, its consumption is vital for an adequate development of the nervous system at any stage of life. It is rich especially in vitamin A, an essential nutrient for the proper functioning of the eyes and the freshness of the skin. Pregnant women are recommended to include it in their diet, as it helps the growth of the fetus.

  • Minerals

An important benefit of corn is that it is rich in different minerals, such as: copper, iron, magnesium, zinc and phosphorus. Iron prevents the appearance of anemia. Magnesium is excellent for maintaining good heart health. Phosphorus in turn intervenes in the growth of bone tissue.

  • Proteins

One of the nutritional values of corn is protein (and we all know the importance of protein). It is good to know that when we only consume a cup of corn we are already entering the body 9% of the amount of protein recommended daily. However, as with other vegetables, corn does not contain all the amino acids necessary for proper organic functioning. Ideally, take it in combination with other foods such as beans.

  • Fiber

So corn is also an important source of fiber. Therefore, its consumption helps regulate digestion, cholesterol levels in the body and glucose levels, thereby reducing the risk of cardiovascular disease.

  • Anemia

Among its amazing numbers of benefits corn helps fight anemia.

  • Anti – Inflammatory

Omega-6 fatty acids are pro-inflammatory, while Omega-3 has an anti-inflammatory effect in the body.

  • Appetite

Stimulates the appetite.

  • Arteries

The unsaponifiable oil found in corn oil, is used for treatments against atheromatosis as well as to prevent biliary diseases. It has been proven that the external use of the infusions of this plant controls periodontoclasia.

  • Babies

Maize is essential as baby food as porridge or prepared meals when we add solid foods little by little and it is one of the specific foods in the developing countries, since it contributes half of the daily intake of calories, and almost 60% of proteins, essential for proper development and good nutrition.

  • Cancer

Helps reduce the risk of colon cancer. Corn offers us the antioxidant beta carotene, highly recommended in the prevention of cancer. It also reduces the side effects of anti-cancer drugs and prevents the development of cancer cells.

  • Brain

Strengthens the brain. Activates the oxygenation of neurons and removes residual substances and ammonia from the brain system.

  • Cholesterol

Corn germ oil, rich in unsaturated fatty acids, and helps lower the level of cholesterol in the blood.

  • Digestion

Its high content of easily digested carbohydrates, make it an ideal food for children and athletes. And its fiber contribution favors digestion and reduces cholesterol. It also helps treat stomach pain and other digestive disorders.

  • Hunger

Help to calm hunger.

  • Pregnancy

Favors the development of the baby in pregnant women.

  • Endocrine

There are no known side effects or toxic of this plant, which makes it harmless. It has great benefits for endocrine, dermatological and urinary problems.

  • Energy

Provides a lot of energy.

  • Glucose

Promotes the reduction of blood glucose level.

  • Gluten

Unlike other cereals, corn does not contain gluten, so it can be consumed by people with celiac disease.

  • Hypertension

Silks or corn stigmas are used as diuretic infusions, excellent in hypertension, in fluid retention or when we want to increase the production of urine as in urinary tract infections.

  • Laxante

It’s laxative.

  • Magnesium

It is also appropriate for people with magnesium deficiency.

  • Kidneys

Good food to treat nephritis and urinary tract stones. The styles and seeds of this plant have considerable diuretic properties, highly recommended for the problems of kidney stones, renal grit, cystitis and other related, since among its benefits is to act as a urinary sedative.

  •  Nervous System

It also offers us B vitamins, specifically B1, B3 and B9, which act on the nervous system.

  • Ulcers

For external ulcers: Sometimes corn flour is used to make poultices, which are used in ulcerations, sores, edema and even in rheumatism.

  • Other Benefits

Benefits the lung, liver and gallbladder, and calms the heart.

Calories In Corn

Consuming corn on the cob is the healthiest way to eat it, because that’s where it comes from, and we’ll make sure that other species or forms of food that can increase the number of calories have not been added. A small ear gives us only 85 calories, a medium 99 and a large 113. Other foods such as corn tortilla can vary the number of calories according to size, a small one gives us 23 calories, which can vary if we eat a large one, which contains up to 94 calories.

Corn is a low-calorie food, so nutritionists recommend including it more often in your diet.

Related article:
The Amazing Nutritional Value Of Watermelon
The Amazing Nutritional Value Of Avocado

Corn-Based Food And Their Calories

  • Calories in boiled corn – 123 kcal
  • Calories in canned corn – 120 kcal
  • Calories in crab salad with corn – 109 kcal
  • Calories in sweet corn – 101 kcal
  • Calories in marinated corn – 125 kcal
  • Calories in fresh corn – 120 kcal
  • Corn flour-370Kcal
  • Corn tortilla-218Kcal
  • Corn oil900-Kcal
  • Corn cachapa73Kcal
  • Corn bread-188Kcal.
  • Canned corn-101calories



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