Top 10 Health Benefits of Corn

Corn is beneficial to health as it contains B-vitamins, folate, vitamin C, beta-carotene, protein and fiber in good amounts. In addition, corn is a decent source of potassium, calcium, iron, magnesium and zinc. Corn is a carb-rich food, so in order to reap nutritional benefits it is important to eat it in moderation and not slather it in butter and other fatty foods.

Lowers the Risk of Cancer

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. Beta-Cryptoxanthin, an orange-red carotenoid has antioxidant properties that are linked to significantly lower the risk of lung cancer. Also Ferulic acid, a phenolic compound found in corn is effective against liver and breast tumors.

Heart Health

Corn grain is high in folate, a type of B-vitamin that is known to reduce homocysteine, an inflammatory marker attributed to heart diseases. A diet high in folate may significantly reduce the risk of developing heart and other cardiovascular related diseases.

Digestive Benefits

Corn is a good source of fiber, both soluble and insoluble and has well-documented digestive benefits. Corn consumption can help alleviate common digestive ailments like constipation and hemorrhoids.

Controlling Cholesterol

Sweet corn contains good amounts of vitamin C, carotenoids and bioflavonoids that help in controlling cholesterol levels. Consumption of corn husk oil lowers LDL cholesterol (the bad cholesterol, while HDL is the good one) by reducing cholesterol absorption in the body, according to the Journal of Nutritional Biochemistry.

Prevents Anemia

The folic acid and several B-vitamins present in the sweet corn help prevent anemia. Moreover, people suffering from anemia on the regular consumption of corn have shown positive signs of improvement.

Controls Diabetes and Hypertension

Consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus (NIDDM). Also cornstarch, a product made from corn was shown to improve glucose metabolism in normal and overweight women. The phenolic phytochemicals present in whole corn are effective in people with hypertension.

Healthy Eyes

Yellow corn is a rich source of beta-carotene, which forms vitamin A in the body and is known to be essential for maintaining good vision. Also, the carotenoids, lutein and zeaxanthin found in corn have been associated with reductions in risks of macular degeneration and the development of cataracts.

Improved Brain Function and Energy Levels

Corn is an excellent source of thiamine, a nutrient that is helpful in the functioning of the brain to enable one to execute cognitive duties. Thiamine also helps synthesize acetylcholine, a neurotransmitter that helps strengthen the memory, delay the onset of Alzheimer’s disease and development of age related senility. In addition, thiamine (vitamin B1) and pantothenic acid help cells convert carbohydrates into energy, thus making corn a popular choice for people with fast-paced and stressful lives.

Youthful Skin

Corn is rich in antioxidants that help eliminate free radicals and keep the skin nourished. Corn starch can be used to soothe skin irritation and rashes.

Good for Pregnant Women

Deficiency of folic acid in pregnant women affects the baby, which is why pregnant women are encouraged to consume corn for its folic acid content.

In short, corn is a rich source of many essential nutrients and fiber and may protect and aide against many ailments.

See the table below for in depth analysis of nutrients:

Sweet corn (Zea mays var. saccharata.), raw, Nutrition Value per 100 g. (Source: USDA National Nutrient data base)
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%
Vitamins
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%
Electrolytes
Sodium	15 mg	1%
Potassium	270 mg	6%
Minerals
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%
Phyto-nutrients
Carotene-ß	47 µg	--
Carotene-α	16 µg	--
Cryptoxanthin-ß	115 µg	--
Lutein-zeaxanthin	644 µg	--