Corn
Each
Nutritional Properties:
Carbohydrates:
- Corn is a significant source of carbohydrates, providing energy for the body. The carbohydrates in corn are primarily starches, which are complex carbohydrates that offer a steady release of energy.
Protein:
- Contains moderate amounts of protein, although it is not a complete protein on its own as it lacks certain essential amino acids. Combining corn with other protein sources can provide a complete amino acid profile.
Fat:
- Corn is low in fat, with the fat content mostly consisting of healthy unsaturated fats. Corn oil, derived from corn, contains more fat, but the whole grain itself is relatively low in fat.
Fiber:
- High in dietary fiber, particularly in its whole-grain form. Fiber helps support digestive health, promotes regular bowel movements, and can help in managing cholesterol levels.
Vitamins:
- Vitamin C: Corn provides a modest amount of vitamin C, which supports the immune system and acts as an antioxidant.
- Vitamin A: In the form of beta-carotene, especially in yellow and orange varieties, corn can contribute to vision health and immune function.
- B Vitamins: Includes several B vitamins, such as thiamine (B1), niacin (B3), and folate (B9), which are essential for energy metabolism and red blood cell formation.
Minerals:
- Magnesium: Important for muscle and nerve function, and bone health.
- Potassium: Helps maintain blood pressure and fluid balance in the body.
- Phosphorus: Important for bone health and energy production.
- Iron: Essential for oxygen transport in the blood, although the amount in corn is relatively small compared to other sources.
Antioxidants:
- Corn contains antioxidants such as lutein and zeaxanthin, which are beneficial for eye health and may help protect against age-related macular degeneration.