Cornucopia Of Health: Nutritional Benefits Of Sweet Corn

The world’s favorite yellow grain gets a bad rap when it comes to nutritional content. A good source of protein and fiber, corn is only as healthy as you allow it to be. Additions are the true issue, as they can easily taint the nutritional profile. Give corn the respect it deserves, and follow along as we explore what’s really inside the husk.

Standing Tall

Besides its admirable fiber content, corn is rich in vitamins A, B, and E. The latter is particularly potent in the actual kernels, offering protection from disease and illness. On top of that, corn is stocked with beneficial minerals, most notably phosphorous and magnesium. These promote healthy bones and kidneys, while also regulating your heart rate.

Lend Me Your Ears

The caloric content is lower than you might think, with an ear of corn generally ranging from 100-140 calories. This is similar to a large apple or banana, but corn has the added benefit of having less sugar, with more protein and fiber. Sweet corn is therefore a good option in certain diets, but be cautious, as adding butter or salt to your corn can change its nutritional value dramatically.

Killing Cholesterol

While oils and syrups with corn bases (such as corn-syrup) can have adverse effects on your heart, natural corn oil can actually reduce your risk of cardiovascular diseases. This has to do with healthy omega-3 fats naturally present within corn, as omega-3 acid helps cut down on “bad” cholesterol.

Mashing Myths

Despite what you may have heard, cooking sweet corn doesn’t kill its nutrients. While it is true that there is some slight vitamin C loss during the cooking process, the internal antioxidants grow in tandem with heat. The hotter you cook the corn, the better the benefits. Antioxidants are key to your overall health, and have been shown to help decrease all sorts of nasty ailments. So don’t shy away from a little steam.