Corn Nutrition Facts, Health Benefits & Risks

Corn is the most abundant grain crop; worldwide, it is exceeded only by wheat as a cereal grain. Sweet corn, which is harvested while still immature, is the type consumed as a vegetable. Indigenous to the Western Hemisphere, different varieties are used to make cereal, cornmeal, and tortillas. It can be cooked on the cob or with the soft kernels removed and served fresh, frozen, or canned for future use. And popcorn makes a light, low-calorie snack, so long as it isn’t drowned in butter, salt, or other toppings. One medium ear of corn contains 77 calories, and one cup of kernels provides 13% of the Recommended Dietary Allowance (RDA) for folate. It is also a source or potassium, thiamine, and fiber.

Corn is high in starch and protein, but it lacks two essential amino acids—lysine and tryptophan; as a result, it is not a suitable protein substitute by itself. However, this problem is easily remedied by consuming black beans or other legumes along with corn.

Health Benefits

Reduces risk of heart disease and cancer.
In addition to its antioxidant benefits, cooked sweet corn contains a phenolic compound called ferulic acid, which may inhibit cancer-causing substances.

Supports eye health.
Corn is a good source of lutein, a powerful antioxidant that may help lower the risk of age-related macular degeneration, a common cause of blindness in older adults.

QUICK TIP:
Tap into antioxidants
Cooking sweet corn unleashes beneficial nutrients that can substantially reduce your risk of heart disease and cancer, according to a study in the Journal of Agricultural and Food Chemistry. The researchers found that the longer the corn was cooked, the higher the level of antioxidants.

Health Risk

An unbalanced diet rich in corn may lead to pellagra.
Most of the niacin in corn is in the form of niacytin, which is not broken down in the human digestive tract. Although rare in North America, cases of pellagra, a deficiency of niacin or tryptophan, are common in countries where corn is a staple. Symptoms of the ailment include mental confusion or delusions, inflamed mucous membranes, skin flaking, and diarrhea. A high-protein diet and B vitamin supplements are used to treat the condition.

Eating Tips
• Mix corn kernels and chopped bell pepper with ground pork for a robust burger.
• Sprinkle corn on the cob with lemon-pepper seasoning.
• Add some cooked kernels to a smoothie.

Buying Tips
• Choose ears with moist, green husks, shiny silks, and tight rows of kernels. To check the condition of the kernels, don’t strip the husk—it dries out the corn and leaves it susceptible to fungus (and annoys the grocer or farmer); instead, feel around the silk end to make sure the kernels are plump and healthy all the way to the tip.
• Look for ears that have some heft for their size. Good weight can mean the center hasn’t been eaten away by bugs or fungus.
• Opt for frozen corn rather than canned, which can have a lot of excess sodium. If you must choose canned, look for “no salt added” brands.

Storing Tips
• Store corn with husks attached, and use as quickly as possible—within 1 to 2 days.

CORN FACTS
• The average ear of corn has 800 kernels, arranged in 16 rows. There is one piece of silk for each kernel.
• Mexicans and South Americans don’t develop pellagra, even though their diets are made up mostly of corn. Combining the corn with an alkaline substance releases the niacin in niacytin; thus, mixing cornmeal with lime water to make tortillas prevents pellagra.