One ounce of cooked corn (from fresh, fat added in cooking) provides 35 calories. Corn is a popular vegetable utilized in many dishes from salads to main courses. Despite its popularity, few people know the benefits associated with consuming corn.

Corn is a good source of dietary fiber and many vitamins and minerals. It can aid in weight loss, help maintain heart health, and boost eye and digestive health. In this article, we'll delve into the nutrients found in corn and the various benefits this vegetable provides.

By understanding the power of corn on health, we can include it in our daily diet and reap the health benefits it provides.

Calories in Cooked Corn

Corn is a low-calorie vegetable, with one ounce of cooked corn (from fresh, fat added in cooking) containing 35 calories. This makes corn an excellent option for those looking to stay within their daily calorie limits. What's more, corn is also filling due to its high fiber content. This can help people feel fuller for longer and reduce the urge to snack between meals.

Corn and Weight Loss

Corn is a low-calorie, high-fiber food that can aid in weight loss. It can help people feel fuller for longer periods, thus reducing the urge to snack. Furthermore, several studies suggest that increased consumption of fiber can help regulate metabolism and reduce overall caloric intake, leading to weight loss. So, if you're looking for a healthy food option that can aid in weight loss, corn is an excellent choice.

Nutrients in Corn

Corn is a nutrient-rich vegetable that provides several health benefits. It contains high levels of antioxidants, which can help protect the body against damage caused by free radicals. Corn is also a good source of vitamin B6, niacin, and potassium, which can reduce the risk of heart disease and stroke. Additionally, corn contains a reasonable amount of carbohydrates, making it an excellent source of energy.

Vitamins in Corn

Corn contains a wide variety of vitamins that are essential for health. One cup of cooked corn provides approximately 11% of the daily recommended values of vitamin B6 and niacin. Additionally, corn is a good source of vitamin C, which helps boost the immune system and promotes healthy skin. It is also rich in vitamin E, which can help reduce the risk of chronic diseases, such as cancer and heart disease.

Minerals in Corn

Corn is a good source of various minerals, including potassium, which can help reduce the risk of high blood pressure and stroke. It also contains folate, which is critical for cell growth and development. Additionally, corn contains significant amounts of phosphorus and magnesium, which are essential minerals for bones and teeth. These minerals also play a vital role in the body's metabolism and the functioning of the nervous system.

Fiber in Corn

Corn is an excellent source of dietary fiber, which can have numerous health benefits. One cup of cooked corn provides around 18% of the daily recommended value of fiber. Fiber can promote digestive health and regularity, reduce the risk of colon cancer, and improve cholesterol and blood sugar levels. Additionally, increasing fiber intake can also aid in weight loss, making corn an ideal food for those looking to maintain a healthy weight.

Corn for Heart Health

Corn contains nutrients, such as vitamin B6, potassium, and folate, that can reduce the risk of heart disease and stroke. Potassium, in particular, can help regulate blood pressure and cholesterol levels, while folate deficiencies can lead to an increased risk of heart disease and blood clots. Additionally, corn contains plant phytochemicals, such as ferulic acid and anthocyanins, which can also contribute to heart health by reducing inflammation and promoting healthy blood vessels.

Corn for Digestive Health

The high-fiber content in corn can promote regular bowel movements, preventing gastrointestinal problems such as constipation and diverticulosis. Additionally, corn is rich in resistant starch, which can feed the beneficial bacteria in the gut, promoting a healthy microbiome. Resistant starch can also improve insulin sensitivity and lower blood sugar levels, making corn an excellent choice for individuals with diabetes and other metabolic disorders.

Corn for Eye Health

Corn is rich in several essential nutrients, such as lutein and zeaxanthin, which can promote good eyesight. These nutrients help prevent macular degeneration and cataracts, two of the leading causes of blindness in older adults. By including corn in your diet, you can help protect your eyesight and promote overall eye health.

Corn for Immune System

Corn contains vitamin C, which is essential for a healthy immune system. A cup of cooked corn provides around 14% of the daily recommended value of vitamin C. Vitamin C helps produce white blood cells, which fight off infections and diseases. Additionally, corn contains carotenoids, such as beta-carotene, which can also boost the immune system.