Nutrition Corn Health Benefits

Corn Health Benefits

Corn is one of the common snacks for most people. Best known for its yellow color, it is usually eaten in its cob or added to various dishes for added flavor. Also called maize, corn has emerged as one of the staple food in several countries and its overall production dethroning that of rice and wheat. The following are the health benefits of corn, along with a sample recipe.

Health Benefits


One health benefit of corn is fiber. It acts as a sweep to help the body get rid of harmful substances like toxins and free radicals, which cause heart diseases and cancer. Also, fiber adds bulk and roughage to stools, allowing easier bowel elimination, which prevents gastrointestinal disorders like constipation, hemorrhoids, and diverticulitis. To add, fiber also reduces blood cholesterol, which contributes to risk reduction when it comes to cardiovascular disorders like hypertension, atherosclerosis, and coronary heart disease.


Another health benefit of corn is the energy it offers. Corn is rich in carbohydrates, according to Style Craze. Carbohydrate is one of the three macronutrients, with protein and fat as the other two. Carbohydrates are responsible for providing energy to the body. As per the publication, the nutrient also ascertain that the brain and the nervous system functions properly. To add, a cup of corn contains around 29 grams of carbohydrates, which benefits athletes because they have to increase their carbohydrate intake to boost their performance. In addition, corn contains complex carbohydrates; thus, these are digested more slowly, creating a sense of fullness to the digestive system. This way, the person will not crave for more food, which also reduces fat build-up.

Muscle Growth

While corn is high in carbohydrates, it also contains decent amount of protein. Another macronutrient, protein is responsible for the growth and repair of cells and tissues, such as the muscle cells. Protein is the favorite nutrient of athletes like bodybuilders, since it makes their muscles grow and allows repair after an intense weightlifting workout. According to Authority Nutrition, zeins are the most abundant proteins in corn and they comprise 44 to 79 percent of its overall protein content; however, zeins’ protein quality is poor, since they lack essential amino acids like tryptophan and lysine.

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Corn is also rich in antioxidants. According to studies at Conell University, as cited by Organic Facts, corn contains phenolic compounds like ferulic acid, which prevents cancer by fighting tumors that lead to liver cancer and breast cancer. Purple corn also contains anthocyanins, which scavenge and get rid of free radicals that cause cancer.

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Sample Recipe

One recipe that uses corn is Spicy and Cheesy Creamed Corn. According to All Recipes, the dish is creamy and slightly spicy. As per the publication, the ingredients include one and a half or eight ounce packages cream cheese, one half cup of milk, one-fourth cup of butter, one teaspoon garlic salt, four 12-ounce cans of whole kernel corn (drained), three four-ounce cans of chopped green chilies, one four-ounce can of chopped jalapeno peppers.

To prepare, as per the publication, the oven is preheated to 350 degrees Fahrenheit or 175 degrees Celsius. Then, the cream cheese, butter, milk, and garlic salt are stirred together in a saucepan over low heat. Next, the said ingredients are cooked and stirred frequently for about five minutes, until the cheese has completely melted and the sauce is smooth. After that, the corn, jalapeno peppers, and green chilies are stirred into the sauce. Finally, the corn mixture is poured into a baking dish and baked in the preheated oven for half an hour.

Corn is one of the healthiest food options available to man. With its many health benefits, it can be easily added to various

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