Corn: Types, Nutrition Facts and Health Benefits

Corn, also known as maize, is a cereal grain that is one of the most widely grown crops in the world. It is being cultivated in almost every part of the world and is a major staple food. Corn is a vegetable that comes as kernels or seeds on a cob which are covered by a husk layer. Corn is a highly nutritious cereal grain and its health benefits are immense. Today, corn is found in every home in different varieties. It may be in form of sweet corn, flour corn, flint corn, or dent corn, and also it comes in many colors, viz, Yellow Corn, White Corn, Blue Corn, and Purple Corn about which we will discuss in detail. Not only this, corn is widely used as fuel and fodder for animals. Corn is a versatile and important crop that has played a significant role in human history as well.

Types of Corn

There are five main categories of Corn found in the world.

1. Yellow Corn

This is the most common type of corn which is used for making cornmeal, corn flour, and other corn-based products. It is also used to make tortillas and chips. Yellow Corn is also used to make popcorn.

2. Blue Corn

This corn is native to the USA and has a deep blue or purple color. It has a slightly sweet and nutty flavor and is used in making juice, jam, blue corn chips, and blue corn pancake mix.

3. Flint Corn

Flint corn, also called Indian corn, has a hard outer shell and is used for making cornmeal and corn flour. It comes in red, white, blue, black, and gold colors. Such colorful grain corn is!

4. Sweet Corn

Sweet corn is harvested when the kernels are young and sweet, and it must be eaten fresh, canned or frozen, before the kernels become tough and starchy. 

5. Dent Corn

This type of corn has a distinctive “dent” at the top of each kernel and is often used for animal feed. It is also used for making corn syrup, and manufactured foods like tortilla chips and grits. 

Nutrition Facts about Corn

Corn is packed with fiber, vitamins, and minerals. It is also high in carbohydrates which are essential for body. To give a fair idea, one serving of corn (about one cup, or 150 grams) contains approximately:

• 165 calories
• 38 grams of carbohydrates
• 4.5 grams of protein
• 2.5 grams of fat
• 3 grams of dietary fiber
• Vitamin C -16% of the Daily Value (Daily Value is the amount of nutrient/ vitamin required daily)
• Vitamin B1- 22% of the Daily Value
• Magnesium- 10% of the Daily Value
• Potassium- 9% of the Daily Value

In addition to these nutrients, corn also contains anti-oxidants, including lutein and zeaxanthin, which are important for eye health. 

Health Benefits of Corn

1. Prevent Digestive Problems

The fiber in corn promotes healthy digestion and may prevent the body against gut issues. Corn may also protect against diverticular disease, which is characterized by inflammation of the digestive tract. Regular usage of corn is also good for bowel movements and minimize constipation problem. 

2. Lower Cholesterol Levels

Studies have suggested that consuming corn may help lower cholesterol levels and reduce the risk of heart diseases. The optimal combination of fatty acids in corn lowers LDL ( bad cholesterol levels) and increase HDL ( good cholesterol levels). As a result, one ends up reducing risk of cardiovascular diseases by a huge margin. 

3. Good for Eye Health

As mentioned above, Corn is rich in Vitamin C which is a strong anti-oxidant that protects body cells from damage. Also, the anti-oxidants can help protect against age-related vision problems, such as cataract. To add more to it, eating yellow corn can provide the body with a ton of beta-carotene, which produces Vitamin A, and is extremely beneficial for a good eyesight.

4. Prevents Anemia

Corn is rich in iron which helps the body to form red blood cells and hemoglobin, which is very important to prevent anemia (Anemia is caused due to lack of iron in body). Also, it helps to avoid exhaustion, fatigue, dizziness etc and keep the body energized all day long.

5. Promote Human Growth

The good amounts of vitamin B1 (Thiamine) and vitamin B3(Niacin)  in corn facilitate healthy growth of body. It improves cognitive functions of the body and prevents dementia and dermatitis. Also, the folic acid present in corn is found to be good for pregnant women.

6. Helps in Gaining Weight

Corn contains a high amount of calories which can be helpful in gaining weight quickly. But, keep in mind that corn should be consumed in moderate amounts for best results.

7. Promoting Healthy Skin

Apart from its health benefits, corn can be useful for achieving glowing skin as well. It can be used to soothe skin irritation, rashes, and other skin problems. Also, the anti-oxidants in corn prove useful in slowing the aging process and making the skin look youthful. Not only this, regular massage of corn oil enhances the skin texture as well.

Conclusion

In short, corn is a nutritious food rich in vitamins, minerals, and anti-oxidants with several potential health benefits. But, at the same time, the cultivation of corn has a significant impact on the environment, as it contributes to deforestation and soil erosion. However, with proper management practices, the negative impact can be minimized and corn can serve as a sustainable crop to feed the growing population.

FAQs on Corn

Q1. Is corn a Fruit or Vegetable?

Ans: Corn is classified by botanists as a fruit, but is eaten sometimes as a vegetable and sometimes as a cereal grain.

Q2. What are the benefits of sweet corn?

Ans: Sweet corn is high in fiber, a rich source of antioxidants improves eye health and heart health, and enhances memory retention as well.

Q3. Is corn Gluten-Free?

Ans: Yes, corn is naturally gluten-free, which makes it a good choice for people who are sensitive to gluten.

Q4. How do you cook corn?

Ans: Corn can be cooked by boiling, grilling, roasting or frying. It can be eaten on the cob as well.

Q5. Which country is the largest producer of maize (corn)?

Ans: Currently, USA is the largest producer of corn in the world.