Corn Nutrition: A Review of Corn’s Nutritional facts & It’s Health Benefits

Corn nutrition is the 3rd most important staple food of world and mostly consume in Central and Western Africa, South East Asia, Central America and Latin America. There are four main types of corn: Sweet corn, Flint corn, Flour corn and Dent corn. Sweet corn nutrition is mostly use by humans for edible purposes. Dent corn is usually used as animal feed and is meant for industrial use to make fuel. Flint corn is also used for edible purposes to make pop corn which is served as snacks in cinema theaters.

Corn Nutrition facts

Edible corn nutrition is usually low in cholesterol and saturated fats, as well as in sodium. It is rich source of magnesium, phosphorus, thiamine, foliate and Vitamin C. Other minor minerals and vitamins include phosphorus, manganese, zinc, copper, iron, selenium and Vitamin B, niacin and riboflavin, respectively. Vitamin A and Vitamin E are usually found in trace amount. Corn nutrition is very good for your body and is a great part of a healthy diet. A 100g serving of corn provides up to 86 calories. However, 82 percent of calories come from carbohydrates like sucrose and glucose; thus making it rich in carbohydrate contents. Corn nutrition can also be used to make corn syrup which is a great alternative source to sugar and other sugar related things.

Health concerns & health benefits of corn nutrition

Corn nutrition can be cooked as whole grain or can be used as popcorn. Popcorn nutrition facts is low in fat and calories and high in fiber content. It is rich source of dietary fiber; 100g of Corn nutrition cup provides about 5% dietary fiber which is recommend for daily requirement. Corn nutrition quickly increases blood sugar level if it is used on daily basis. Raw corn can’t be digested by human’s body due to high cellulose content therefore; it is recommended that corn should be well cooked or water-boiled for edible purposes. Some Yellow corn nutrition varieties have good levels of antioxidants such as Xanthins, cryptopxanthin, lutein and ß-carotenes. All of these compounds are necessary to maintain healthy skin, eye vision and protects from oral & lung cancer. Corn nutrition also boosts nervous system as well as digestive system and helps in maintaining cholesterol level.

This chart shows the nutritional facts of corn nutrition per 100g.

Nutritional value of corn nutrition per 100 g (3.5 oz) Energy 360 kJ (86 kcal) Carbohydrates 19.02 g Sugars 3.22 g Dietary fiber 2.7 g Fat 1.18 g Protein 3.2 g  Tryptophan 0.023 g Threonine 0.129 g Isoleucine 0.129 g  Leucine 0.348 g  Lysine 0.137 g  Methionine 0.067 g  Cystine 0.026 g  Phenylalanine 0.150 g  Tyrosine 0.123 g  Valine 0.185 g  Arginine 0.131 g  Histidine 0.089 g  Alanine 0.295 g  Aspartic acid 0.244 g  Glutamic acid 0.636 g  Glycine 0.127 g  Proline 0.292 g  Serine 0.153 g Water 75.96 g Vitamin A equiv. 9 μg (1%) Thiamine (vit. B1) 0.200 mg (17%) Niacin (vit. B3) 1.700 mg (11%) Folate (vit. B9) 46 μg (12%) Vitamin C 6.8 mg (8%) Iron 0.52 mg (4%) Magnesium 37 mg (10%) Potassium 270 mg (6%)

Source: USDA NATIONAL NUTRIENT DATABASE