Nutrition Facts And Amazing Health Benefits Of Corn


Check Out The Nutrition Facts And Amazing Health Benefits Of Corn

Hello All!!

Also called maize, corn is a very popular cereal grain in the world. Popcorn and sweet corn are the varieties that are eaten commonly but refined corn products are also widely consumed as food ingredients.

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Nutrition facts

Apart from water, corn is chiefly composed of carbs and has a little bit of fat and protein.


Starch is the main type of carbohydrate found in corn. Corn also has small amounts of sugar. Sweet corn is a special variety of corn which is low in starch and high in sugar, most of it being sucrose. In spite of high sugar content, sweet corn is low or medium on the GI (glycemic index).


Con has a good amount of fibre in it. A 112g pack of popcorn has about 16 g of fibre. It meets 42 percent of the daily intake for men and 64 percent of the daily intake for women.

Corn protein

Corn is a fair source of protein. The protein content depends on the corn variety and it ranges from 10 to 15 percent.

Corn oil

Corn is a low-fat food with a fat content of 5 to 6 percent. But the side product of corn milling, the corn germ is rich in fat and is used to make corn oil. Corn oil is used for cooking. There are a number of concerns in connection with the usage of refined seed oils such as corn oil. While consumption of whole corn is fine, corn oil isn’t recommended.

Vitamins and minerals

Popcorn is said to be rich in minerals and sweet corn has more amount of vitamins.



Manganese– It is an essential trace mineral that present in corn but it is poorly absorbed due to the high phytic content of corn.

Phosphorus– It is a mineral that is found in fair amounts in popcorn as well as sweet corn. It has an important role to play in the growth and maintenance of the tissues of the body.

Magnesium– Magnesium is an essential mineral. Deficiency of it can lead to chronic diseases like heart disease.

Zinc– Zinc is needed for many essential function sin the body. It may not be absorbed properly by the body due to phytic acid.

Copper– It is a trace mineral that is also an antioxidant. Insufficient copper can have negative effects on heart health.

Sweet corn

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Vitamin B5– It is B vitamin found in most foods.

Folate– Vitamin B9 or folic acid, it is essential for the body, especially during pregnancy.

Vitamin B6– It performs several bodily functions.

Vitamin B3– Also called niacin, it is not well absorbed from corn. However, when corn is cooked with lime its absorption is better.

Potassium– It is essential for controlling blood pressure and improving heart health.

Corn is also known to have several bioactive plant compounds, which have several health benefits and they are Ferulic acid, Anthocyanins, Zeaxanthin, Lutein.

Health benefits

Eye health

Intake of corn is good for eye health as it has the carotenoids zeaxanthin and lutein. They reduce the risk of cataracts and macular degeneration.

Prevents Diverticular disease

Diverticular disease is a health condition in which there are pouches in the walls of the colon. It was previously believed that corn promotes this disease. However, it has been found that eating popcorn is known to protect from this disease. More studies are needed in this line.

The final word

Consume sweet corn and popcorn as a part of a healthy diet.

Hope you found this post informative!

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