Corn is one of the most popular cereal grains globally, and it’s a staple food for many people worldwide. It’s a versatile crop used for food, feed, and fuel. Corn is often consumed roasted, boiled, or steamed, but it can be used to make other dishes such as cornbread, corn chips, and cornflakes.
Corn is a rich source of nutrients, and It’s an excellent addition to a balanced diet. But how much nutrition is in corn? In this article, we will explore the nutritional value of corn and how it can benefit your health.
Carbohydrates:
Corn is primarily composed of carbohydrates, which provide energy to the body. It contains both simple and complex carbohydrates. Simple carbohydrates, such as glucose and fructose, are quickly absorbed and provide instant energy. Complex carbohydrates, such as starch, take longer to break down and release energy gradually.
Fiber:
Corn is an excellent source of dietary fiber, which promotes healthy digestion and gut health. Fiber helps to regulate bowel movement, lowering the risk of constipation, hemorrhoids, and other digestive issues. Moreover, fiber can also help to lower cholesterol levels, reduce inflammation, and regulate blood sugar levels.
Protein:
Corn is not a significant source of protein, but it still contains a decent amount. It contains about 2g of protein per 100g, which is less compared to other plant-based protein sources like beans and lentils.
Vitamins and Minerals:
Corn is a rich source of vitamins and minerals. It contains vitamins like Vitamin B6, Thiamin, and Niacin and essential minerals like Phosphorus, Magnesium, and Potassium. Corn is also loaded with antioxidants, which helps fight against harmful free radicals in the body.
One cup of sweet corn (about 175g) contains:
Calories: 130
Carbohydrates: 29g
Fiber: 3.6g
Protein: 4.9g
Fat: 2g
Vitamin B6: 14% of the Daily Value (DV)
Thiamin: 28% of the DV
Niacin: 15% of the DV
Phosphorus: 19% of the DV
Magnesium: 13% of the DV
Potassium: 10% of the DV
Corn is a healthy food to add to your diet. However, it’s essential to select fresh corn and avoid processed and canned corn. Processing and canning corn can cause it to lose some of its nutrients. Also, it’s essential to moderate your intake of corn, especially if you’re watching your calorie intake. Corn is relatively high in calories, and excessive consumption can lead to weight gain.
In conclusion, corn is a nutritious food that provides several health benefits. It’s a rich source of carbohydrates, fiber, vitamins, and minerals that promote healthy digestion, gut health, and boost immunity. By adding corn to your diet, you can achieve a balanced diet that supports your overall health and wellbeing.
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