Corn Nutrition

June 22, 2022 | by Yashaswi Pathakamuri | Posted in Nutrition Facts

Corn is a cereal grain that is originally from the Americas. It is now produced in over 130 countries, with the United States and Brazil being the top producers. Corn is used in cooking and as a staple food. It is one of the most important crops grown by humans.

Corn has been cultivated since 10,000 BC, with evidence of corn cultivation found in Mexico dating back to 7000 BC. Corn was first domesticated around 8000 BC in what is now called the American Southwest. Corn was an important crop for Native Americans, who used it for food, drink, and ceremonial purposes.

Corn is often referred to as maize, cornmeal, or simply corn. The name “maize” comes from the Spanish word for maize, “maja”, which came from the Nahuatl word “māmalli”. In the United States and Canada, “corn” can refer to either corn (maize) or maize.

Corn is pressed or dried to produce cornmeal, corn flour, and corn syrup. Corn is also used to make ethanol fuel, corn oil, corn starch and animal feed. Corn is also used as a sweetener in some foods such as candy and ice cream.

There are many different types of corn that have been developed to meet the needs of people who eat it. The most common types are sweetcorn, popcorn, white popcorn, and dent corn.

Sweetcorn is eaten as a vegetable or fried in batter with butter or oil for a snack food. Popcorn is popped from whole kernels heated by hot air or heated oil into small pieces with a little salt added for flavor, which can be eaten as it is or used as an ingredient in other dishes like chili con carne.

This article gives you an overview of corn, nutrition, its uses, and other information about it.

What is Corn?

Corn is a staple in many households. It is also a popular ingredient in many dishes. Corn nutrition facts are important to know when you are cooking with corn.

Corn nutrition is a complex topic that involves multiple factors such as the type of corn, variety of corn, growing conditions and climate.

It is an important source of energy and dietary fiber. It is also a significant source of vitamin C, thiamin, niacin, iron and zinc.

Nutritional Facts

Corn has been modified through breeding and genetic engineering over time to increase its nutritional value and decrease its starch content. Corn is high in carbs and packed with fiber, vitamins and minerals. It’s also relatively low in protein and fat.

One cup (164 grams) of sweet yellow corn contains:

  • Calories: 177 calories
  • Carbs: 41 grams
  • Protein: 5.4 grams
  • Fiber: 4.6 grams
  • Fat: 2.1 grams
  • Magnesium: 11% of the DV
  • Potassium: 10% of the DV
  • Vitamin C: 17% of the daily value (DV)
  • Thiamine (vitamin B1): 24% of the DV
  • Folate (vitamin B9): 19% of the DV

One cup of corn kernels has about 4 grams of fat and 16 grams of carbs.

Carbs

Carbs are an important part of our diet. They help us to break down sugars and other nutrients so that we can use it for energy. Corn contains some carbs like starch and sugars but it also has protein and fiber which are not found in other grains.

Starch is its main carb, comprising 28–80% of its dry weight. Corn also provides small amounts of sugar (1–3%). Sweet corn is a special, low-starch variety with higher sugar content, at 18% of the dry weight. Most of the sugar is sucrose.

Despite the sugar in sweet corn, it is not a high-glycemic food with 50 or more on the glycemic index (GI). GI is a measure of how quickly carbs are digested and can be used to check for healthier or less healthy options for people with diabetes or anyone who wants to know more about their food choices.

Foods that rank high on this index may cause an unhealthy spike in blood sugar and should be avoided by those who suffer from diabetes, or people who are trying to limit their intake of certain types of carbs.

Carbs in Corn offers many benefits for your body like providing energy, increasing metabolism, helping you lose weight, fighting fatigue and more.

Protein

Protein in corn is a type of protein that is found in the kernels of corn. It consists of two types of proteins, globulin and albumin. Globulin provides a large amount of amino acids and albumin provides smaller amounts. The two proteins are then combined to form larger proteins that are essential for the health and growth of the plant.

Some people believe that protein in corn can be beneficial for people with diabetes because it contains less sugar than other types of beans or vegetables.

Corn is a staple food in the United States. It is used as an ingredient in many different dishes, and it’s also ground into cornmeal, corn flour, and cornstarch. The protein found within the kernel of the plant has been shown to have a positive effect on athletic performance by enhancing muscle recovery after exercise.

Fiber

Corn contains a fair amount of fiber. This is 42% and 64% of the Daily Value (DV) for men and women, respectively. There are different types of corn with various fiber content, but it’s generally around 9 – 15% dry weight.

Corn is a plant, and plants contain plenty of fibers that don’t dissolve in water. These fibers consist of insoluble ones, like cellulose and hemicellulose.

Vitamins and Minerals

Corn is high in vitamins and minerals like niacin and Vitamin E. Corn also contains antioxidants that help to reduce the risk of certain types of cancer.

Vitamin A is found in corn kernels as well as in the leaves of corn plants. Corn also provides other vitamins and minerals that are essential for human health such as vitamin C, vitamin B6, riboflavin (vitamin B2), folate (vitamin B9), thiamine (vitamin B1), niacin (vitamin B3), pantothenic acid (vitamin B5) and pyridoxine (vitamin B6).

Sweetcorn:

Sweet corn is rich in antioxidants, vitamins, minerals, and fiber. It also contains lycopene which helps protect the body from cancer. Corn also contains carotenoids which are linked to fighting against age-related eye diseases like macular degeneration and cataracts.

Vitamins and minerals in sweet corn:

  • Vitamin A: Helps protect the body from cancer
  • Vitamin C: Helps fight against age-related eye diseases like macular degeneration or cataracts
  • Vitamin E: Helps fight against heart disease, high blood pressure, or stroke
  • Vitamin K: Helps prevent and treat osteoporosis
  • Vitamin B6: Helps to reduce cholesterol, blood sugar levels, and alcohol cravings
  • Folate: Helps prevent anemia and decrease the risk of heart disease
  • Selenium: Key antioxidant that defends against cell damage
  • Manganese: Promotes healthy bones and growth
  • Chromium: Supports blood sugar balance , thyroid function, and ketone production
  • Iron: Required by the body to carry oxygen in hemoglobin and red blood cells
  • Magnesium: Helps regulate muscle and nerve function
  • Zinc: Essential for cognitive development in children and adults
  • Copper: Promotes a healthy immune system
  • Potassium: Helps regulate body fluid balance and blood pressure

Corn kernels:

Corn has been a staple food source for centuries because it is easy to grow and harvest. Corn kernels are high in starch and sugar content, which makes them a tasty food source. The nutritional value of corn is high, but the edible part of the corn kernel is low in nutrients. The kernels are high in starch and sugar content, which makes them a tasty food source.

Corn kernels are rich in vitamins and minerals. They are also full of fiber that helps reduce blood cholesterol levels.

Vitamins found in corn kernels include:

  • Vitamin A
  • Vitamin B1 (Thiamin)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B5 (Pantothenic Acid)
  • Vitamin B6 (Pyridoxine)
  • Folate (Folic acid)
  • Vitamin C
  • Vitamin E (Alpha Tocopherol)

Minerals:

Other plant compounds

Corn is a staple food in many countries, providing dietary fiber and other nutrients. Corn also contains plant compounds that have health benefits. These compounds include antioxidants, anti-inflammatory agents, and phytochemicals that protect against chronic diseases such as cancer and heart disease

Other plant compounds in corn include:

  • Phytic acid: found mainly in the hulls of corn kernels, this compound can bind to metals like copper and iron to prevent them from being absorbed by the body.
  • Tannins: found mainly in the husks of corn kernels, these compounds are known for their astringent taste.
  • Polysaccharides: found mainly in the endosperm of corn kernels, these compounds are good at binding up toxins and can be used as a remedy for diarrhea.
  • Catechins: found mainly in the leaves and stems of corn plants, these compounds may have anti-inflammatory effects.
  • Carotenoids: found mostly in brown leaves, husks, and kernels of corn plants, these compounds have antioxidant effects.
  • Xanthophyll’s: found mainly in yellow leaves and husks of corn plants, these compounds are known for their anti-inflammatory benefits.

Health Benefits

Corn is a staple food for many people around the world. It is high in fiber, protein, and complex carbohydrates that are essential for a healthy diet. Corn also has high levels of antioxidants that can help fight diseases such as cancer and heart disease.

Corn can provide many health benefits such as

  • Lowering cholesterol levels
  • Improves eye sight
  • Reducing the risk of heart disease
  • Lowering blood pressure levels
  • Prevent constipation and digestive disorders like diverticulitis or Crohn’s disease
  • Reduces the risk of diabetes
  • Prevents cancer
  • Prevents osteoporosis by increasing calcium absorption in the body

Summary:

Corn is a cereal grain that is used in a variety of food products. It is one of the most important cereal crops grown in the United States and it is also the third most-produced crop after wheat and rice.

Yellow corn is a good source of antioxidants, such as lutein and zeaxanthin, which may promote eye health. It also contains many vitamins and minerals, making it a rich source when it comes to this aspect.

For a reason, moderate consumption of whole-grain corn such as popcorn or sweet corn can be an excellent addition to a healthy diet.

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