Corn is a very versatile vegetable, usually eaten after roasting, boiling or steaming. Here, we have listed the health & nutrition benefits of corns, along with their nutritional value.

Benefits Of Corn

Come summer time and the hot ‘corn on the cob’ seems to be the perfect snack, for munching in the evening. Not only is it great in taste, but also packs a high amount of nutritional value within itself. Corn grows in ‘ears’, each of which is seen enclosed within rows of kernels. These rows are further covered by silk-like threads, often known as ‘corn silk’. Protecting the silk threads is a husk, usually light green in color. The kernels are usually roasted, boiled or steamed and served with butter and salt. Apart from its great taste, corn is rich in nutrients which are extremely beneficial for the body. It helps in various physiological functions such as in the generation of new cells. Also, it helps fight several diseases. The high fiber content helps to cure digestive problems like constipation. Corn is recommended for people suffering from diabetes as helps control it. It is consumed in various manners and is used in a number of dishes across the world. In the following lines, we have listed the health and nutrition benefits of eating corns.


Nutritional Value of Corn

86 Kcal
18.70 g
3.27 g
Total Fat
1.35 g
0 mg
Dietary Fiber
2.0 g
42 µg
1.770 mg
Pantothenic acid
0.717 mg
0.093 mg
0.055 mg
0.155 mg
Vitamin A
187 IU
Vitamin C
6.8 mg
Vitamin E
0.07 mg
Vitamin K
0.3 µg
15 mg
270 mg
2 mg
0.054 mg
0.52 mg
37 mg
0.163 mg
0.6 µg
0.46 mg
47 µg
16 µg

Health & Nutrition Benefits of Eating Corns
  • The high amount of fiber present in corn helps lower cholesterol levels and also reduces the risk of colon cancer.
  • Corn, if consumed in moderate quantities, has been seen to be beneficial for those suffering from diabetes.
  • Being rich in folate, corn helps the generation of new cells, especially important before and during pregnancy.
  • Those suffering from anemia have shown positive effects after consuming corns.
  • The pantothenic acid present in corns helps with the physiological functions of the body.
  • Owing to the presence of thiamin, corns help in the metabolism of carbohydrates.
  • Corn has been found to be helpful in treating kidney problems, including renal dysfunction.
  • Regular consumption of corn, in moderate quantities, has been associated with better cardiovascular health.
  • The beta-cryptoxanthin in corn makes it good for the health of the lungs and may even help prevent lung cancer.
  • The insoluble fiber in corn makes it good for those suffering from common digestive ailments, like constipation and hemorrhoids.
  • Corn contains many minerals, out of which phosphorus is the most important. It is essential for the normal growth and bone health. The other minerals are copper, magnesium, iron and zinc.
  • Corn is rich in vitamins, which help in the proper growth of the nervous system. For a good eye sight and skin complexion, corn is very beneficial.
Buying & Storing Tips
  • While buying corn, look for the ones which are straight and feel full. The stick should be slightly golden and sticky. Avoid buying corn which has its husks removed.
  • If possible pluck one of kernels to check if it is milky. Do not buy corn that has been under the sun the whole day.
  • If you are not planning to have the corn the same day, store it in the refrigerator with the husks left on. You can store it in a plastic bag for it to last longer than two days.
Tips for Preparing Corn
  • Hold the top of an ear of corn, just below the silks.
  • Pull each side of the husk to separate it from the corn. Tear the sides downwards to remove the husks completely.
  • Also, break the long end piece of the ear.
  • Get rid of any remaining husks or silk and wash the corn properly before use.
How to Enjoy Corn
  • Corn on the cob which involves boiling fresh corn ears is the most popular corn recipe. It is a healthy as well as delicious way of having corn.
  • Grilling the corn is another popular recipe, especially when seasoned with salt and pepper.
  • Corn kernels are used in many soups, such as sweet corn soup, various curries and main course dishes. Dressing boiled kernels on salads is a healthy way of having corn.
Some Points To Consider
  • While boiling corn, do not add salt in the water, because it toughens the corn. You may add some sugar, but it is not required.
  • It is always better to cook the corn the same day.
  • Avoid overcooking as it makes the corn firm and rubbery.

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