Corn is a delicious and versatile vegetable that has been enjoyed for centuries. With only 100 calories in 2/3 cup (90 g) of whole kernel golden corn, it’s easy to add this nutritious food to your daily diet.

Corn is a great source of fiber, vitamins, and minerals. One serving of corn provides 14% of the recommended daily intake of fiber, and also contains vitamin A, vitamin C, and potassium. Additionally, corn is a rich source of antioxidants and anti-inflammatory compounds.

In this article, we'll explore the components of corn, its calorie count, health benefits, and potential side effects, along with tips for including corn in your diet plan.

What are the components of corn?

Corn is a whole grain that contains three main components: the endosperm, germ, and hull. The endosperm is the starchy part of the grain, while the germ is the nutrient-rich part that contains healthy oils, vitamins, and minerals. The hull or bran is the outer layer of the grain that contains dietary fiber. Corn also contains a variety of phytochemicals such as carotenoids, flavonoids, and phenolic acids. These compounds can help protect against chronic diseases such as cancer, cardiovascular disease, and diabetes.

What is the calorie count of corn?

Corn is a low-calorie food that can be enjoyed as part of a healthy diet. 2/3 cup (90 g) of whole kernel golden corn contains about 100 calories, making it a satisfying and filling addition to any meal.

How much is a single serving of corn?

A single serving of corn is typically considered to be about 1/2 cup (75 g) of cooked corn or 2/3 cup (90 g) of whole kernel corn. This serving size provides about 70-80 calories, 2-3 grams of fiber, and a variety of vitamins and minerals.

How does corn help in maintaining health?

Corn provides a range of health benefits due to its high nutrient content. Some of its benefits include:

• Reducing the risk of heart disease and stroke due to its high fiber content and ability to lower cholesterol levels
• Boosting digestion and preventing constipation due to its high fiber content.
• Supporting eye and skin health due to its high levels of vitamin A
• Regulating blood pressure due to its high levels of potassium

What are the benefits of corn for the body?

In addition to its health benefits, corn may also provide other benefits to the body. For example, corn contains lutein and zeaxanthin, two important nutrients that are associated with eye health. These compounds can help prevent age-related macular degeneration and cataracts. Corn may also have anti-inflammatory effects, which can help reduce the risk of chronic diseases such as cancer and heart disease. Additionally, corn is a rich source of antioxidants, which can help protect against oxidative stress and cellular damage.

What are the potential side effects of corn consumption?

While corn is generally safe for consumption, some people may experience allergic reactions to it. Symptoms of a corn allergy can include hives, swelling, vomiting, and diarrhea. Additionally, some people with digestive conditions such as irritable bowel syndrome (IBS) or celiac disease may find that corn exacerbates their symptoms. In these cases, it is best to avoid or limit corn consumption.

How to include corn in your diet plan?

There are many ways to incorporate corn into your diet plan. Here are a few ideas:

• Add whole kernel corn to salads, soups, or chili.
• Roast fresh corn on the cob and season with your favorite herbs and spices.
• Make a corn salsa with fresh tomatoes, onions, and cilantro.
• Use cornmeal to make baked goods such as cornbread or muffins.

What makes corn a good source of nutrition?

Corn is a good source of nutrition for several reasons. It is rich in fiber, which helps regulate digestion and can lower cholesterol levels. Additionally, corn contains a variety of vitamins and minerals, such as vitamin A and potassium, which are important for maintaining overall health. Corn is also a rich source of antioxidants, such as carotenoids and phenolic acids, that have been shown to have anti-inflammatory effects and protect against chronic diseases such as cancer and heart disease.

What are the nutritional values of corn?

Corn is a nutrient-dense food that contains a variety of vitamins and minerals. Here is a breakdown of its nutritional values per 2/3 cup (90 g) of whole kernel golden corn:

• calories: 100
• Protein: 3 grams
• Carbohydrates: 22 grams
• Fiber: 2 grams
• Fat: 1 gram
• Vitamin A: 10% of the RDI
• Vitamin C: 6% of the RDI
• Potassium: 6% of the RDI

Can corn cause allergies?

Corn allergy is relatively rare, but it can cause serious symptoms in those who are affected. Some of the common symptoms of a corn allergy include skin reactions like itching, hives, and eczema; digestive symptoms like vomiting and diarrhea; and respiratory symptoms like asthma and nasal congestion. If you suspect that you may have a corn allergy, it is best to speak with your healthcare provider.