Come summer time and the hot ‘corn on the cob’ seems to be the perfect snack, for munching in the evening. Not only is it great in taste, but also packs a high amount of nutritional value within itself. Corn grows in ‘ears’, each of which is seen enclosed within rows of kernels. These rows are further covered by silk-like threads, often known as ‘corn silk’. Protecting the silk threads is a husk, usually light green in color. The kernels are usually roasted, boiled or steamed and served with butter and salt. In the following lines, we have listed the health and nutrition benefits of eating corns.
Nutritional Value of Corn
Given below is the amount of nutrients in 100 gm of corn:
Nutritional Value of Corn
Given below is the amount of nutrients in 100 gm of corn:
- Carbohydrates - 9 gm
- Calcium - 9 mg
- Dietary fiber - 2.7 gm
- Fat - 1.2 gm
- Folate - 46 μg
- Iron - 0.5 mg
- Magnesium - 37 mg
- Niacin - 1.7 mg
- Phosphorus - 120 mg
- Potassium - 270 mg
- Protein - 3.2 gm
- Sugars - 3.2 gm
- Vitamin A - 10 μg
- Vitamin B - 15 mg
- Vitamin C - 7 mg
- Energy - 90 kcal (360kJ)
- The high amount of fiber present in corn helps lower cholesterol levels and also reduces the risk of colon cancer.
- Corn, if consumed in moderate quantities, has been seen to be beneficial for those suffering from diabetes.
- Being rich in folate, corn helps the generation of new cells, especially important before and during pregnancy.
- Those suffering from anemia have shown positive effects after consuming corns.
- The Pantothenic acid present in corns helps with the physiological functions of the body.
- Owing to the presence of thiamin, corns have been said to help in the metabolism of carbohydrates.
- Corn has been found to be helpful in treating kidney problems, including renal dysfunction.
- Regular consumption of corn, in moderate quantities, has been associated with better cardiovascular health.
- The beta-cryptoxanthin in corn makes it good for the health of the lungs and may even help prevent lung cancer.
- The insoluble fiber in corn makes it good for those suffering from common digestive ailments, like constipation and hemorrhoids.
