Is Corn Good for You? Nutrition Facts and More

Corn contains a variety of nutrients, including:

• Vitamin C
• Vitamin K
• Vitamin E
• Vitamin B1 thiamine
• Vitamin B3 riboflavin
• Vitamin B2 niacin
• Vitamin B6 pyridoxine
• Vitamin B5 pantothenic acid
• Selenium
• Folic acid
• Potassium

1. Lowers the risk of chronic diseases

Corn contains potent antioxidants, including lutein, zeaxanthin, quercetin, and vitamins C and E, which can help lower the risk of many chronic diseases.

Antioxidants combat free radicals, which can damage cells and contribute to the development of diseases such as heart disease and type II diabetes.

2. Prevents digestive issues

Corn is high in insoluble fiber, which adds bulk to stools. This helps promote digestive health and regular bowel movements, preventing or treating constipation.

Corn also contains some soluble fiber, which dissolves in water and produces a gel that helps firm up stools and relieve diarrhea.

3. Promotes heart health

Corn is rich in a variety of minerals essential for cardiovascular health, including potassium and magnesium, both of which promote healthy blood pressure levels. 

The soluble fiber content in corn also encourages the liver to utilize cholesterol to produce bile or acids that aid in fat absorption, thereby lowering blood cholesterol levels.

4. Provides sustained energy

Corn is a source of complex carbs that break down more slowly than simple carbs and provide the body with a sustained amount of energy. A 100-gram serving of corn contains about 21 grams of carbs.

5. Aids weight loss

Although in carbs, corn is also low in calories and high in fiber, which keeps you feeling full for longer. In addition, several controlled trials have reported that a diet rich in whole grains such as corn positively affects weight loss. 

6. Prevents anemia

Corn is high in vitamin B12, folic acid, and iron, which help reduce the risk of anemia by providing the nutrients needed to form new red blood cells.

7. Good for pregnancy

According to studies, folic acid or vitamin B9 found in corn is vital for pregnant women, promoting the health of the fetus and lowering the risk of intrauterine growth retardation and gestational anemia.

8. Gluten-free

Corn is naturally gluten-free, making it an excellent alternative to wheat if you have celiac disease or gluten sensitivity.

While including corn in your diet can be beneficial, it is important to eat it in moderation due to its potential risks:

• Blood sugar spikes
• Weight gain due to the high amounts of starch and glucose
• Bloating and indigestion in some people
• Increased risk of tooth decay since it gets stuck between the teeth
• Allergic reactions

Corn is also a genetically modified crop, which may have an impact on health and environmental safety. More research, however, is needed regarding the effect of GMOs on human health.