Corn Nutrition, Health Benefits, and Recipes

From movie-theater popcorn to deep-fried corn chips—and we won’t neglect ubiquitous corn syrup—sure corn merchandise have given this crop a fame for being “unhealthy”. However with regards to corn itself, the favored vegetable provides many useful vitamins, says Mascha Davis, MPH, RDN, registered dietitian and proprietor of Nomadista Nutrition.

To reap essentially the most well being advantages of corn, Davis recommends consuming it in its least-processed kind. Contemporary corn on the cob (roasted, grilled, or boiled), or frozen corn (flash-frozen on the peak of freshness and steamed till al dente), are each unbelievable methods to get pleasure from its candy kernels in all their glory. Minimally processed corn tortillas could be a nice choice, too, she says, including that it is all the time good to take a look at the standard of the corn used and sodium content material.

There’s additionally some concern that corn is genetically modified. Davis explains most GMO corn within the U.S. is used for animal feed and in processed meals merchandise like breakfast cereals, corn syrup, and corn oil. You will discover non-GMO corn by visiting native farmers’ markets and totally studying diet labels on the merchandise you purchase.

Nothing says summertime like a plateful of candy, buttery corn on the cob—and nothing beats a beneficiant sprinkle of zesty corn salsa over your burrito bowl. Whether or not your private corn-eating model is extra typewriter or rolling pin, listed below are all of the wholesome vitamins you are getting with every chew.

Corn Vitamin and Well being Advantages

Corn has soluble fiber for satisfaction and a wholesome intestine.

One medium-sized ear of corn packs in about two grams of fiber. Corn incorporates soluble fiber (vs. insoluble fiber), helps you’re feeling full and glad, and promotes wholesome intestine micro organism. Whereas corn is a starchy vegetable, which means it is naturally greater in carbohydrates than another greens, the soluble fiber helps decelerate the absorption of carbs, stopping spikes in blood sugar and holding you from getting hungry once more shortly, Davis says. (With a score that falls between 56 and 69, corn is taken into account reasonable on the glycemic index scale.)

Corn is a shocking supply of plant protein.

Including corn to salads, pastas, rice bowls, salsas, and extra is a sneaky solution to up a dish’s protein content material, particularly when you’re vegetarian or vegan. It is not a ton, however at about three grams of protein per ear, corn provides extra protein than most different greens. Like fiber, protein helps hold starvation and cravings at bay and serves numerous essential functions within the physique, together with muscle restore and development.

Corn incorporates vision-protecting vitamins.

Everybody talks about carrots keeping your vision on point, however corn deserves a shout-out as nicely. Lutein and zeaxanthin give generally discovered styles of corn its yellow hue and represent the principle pigments discovered within the yellow spot of the human retina. Consuming these two carotenoids may also help defend the eyes from blue mild injury, enhance visible acuity, and even reduce the risk of age-related macular degeneration and cataracts.

Corn gives potassium and magnesium.

One serving of corn incorporates about six p.c of the every day potassium wants and 9 to 12 p.c of every day magnesium wants. These minerals (each categorized as electrolytes) play a task in quite a few completely different physique processes. Potassium, to call just a few, helps regulate hydration ranges, ship nerve alerts, defend bones, and cut back blood strain. Magnesium, too, is concerned in nerve perform and regulation, managing blood strain, and reducing the risk of stroke and ischemic coronary heart illness.

Corn incorporates nutritional vitamins C and B.

Whether or not you take into account corn a vegetable or a complete grain, it ticks off nutritional vitamins and minerals in each areas. One cup of candy yellow corn incorporates 17 p.c of the every day value of vitamin C, an antioxidant that helps your immune system, collagen manufacturing, and iron absorption.

It additionally provides about 24 p.c of the every day worth of thiamine and 19 p.c of the every day worth of folate—each are B vitamins that assist convert carbohydrates into vitality. Folate is very vital to devour throughout being pregnant to make sure regular fetal improvement and forestall sure start defects. It is strongly recommended that adults devour 400 mcg of folate and 600 mcg per day throughout being pregnant. One cup of cooked corn provides about 51 mcg.

Scrumptious (and Straightforward) Corn Recipes