Corn is commonly referred to as a vegetable, when in fact it is a grain. The kernels, which are seeds, are the edible portions used in cooking and food production. A single ear of corn produces approximately 16 rows of kernels with about 800 total kernels. Corn's multiple nutrients provide various benefits to the body.
Whole kernel corn is moderately high in dietary fiber, which comes in the form of soluble and insoluble. Soluble fiber turns into a gel-like consistency in your digestive system, which helps block cholesterol absorption. Insoluble fiber promotes soft and bulky stool, which helps move it through the intestines more easily, preventing constipation and intestinal problems. One cup of whole kernel corn contains just over 3 grams of fiber. Corn contains both types of fiber, but it is higher in the insoluble type. Pair corn with lima beans to make a high-fiber side dish known as succotash.
Corn is known as a starchy vegetable, meaning it contains a high amount of carbohydrates. The main function of carbs is to give you short-term and long-term energy. They also help with brain and nervous system function. A cup of corn contains just over 29 grams of carbs. The daily recommendation for the average adult is 130 grams. Athletes need more carbs to optimize exercise performance; for them, an intake of 250 grams or more a day is optimal. Because corn is a complex carb, it gets digested at a slow pace. This, in turn, will give you balanced energy levels that are free of peaks and valleys. Eat corn a couple hours before your exercise bouts for lasting energy.
People who are underweight are commonly referred to as "hard gainers." They may increase their caloric intake in an effort to add pounds to their frames. Corn is not only high in carbs, but it is also calorie-dense. If you are trying to bulk up, it makes a good addition to your meals. By adding 1 cup of kernels to a meal, you will get a quick 130 calories.
Stronger Connective Tissue
Connective tissue includes bones, ligaments, tendons, muscles and cartilage. Manganese is a trace mineral that strengthens connective tissue. It is called a "trace" mineral because the body only needs it in small doses. Manganese also helps keep blood sugar levels stable and it breaks down carbs and fat for energy. Corn contains 12 percent of the recommended daily intake of manganese per cup. Have a side dish of beans with corn to boost the manganese content in your meal.
Yellow-colored fruits and vegetables, such as corn, contain substances called carotenoids. According to the North Dakota State University, eating carotenoid-rich vegetables helps reduce the risk of macular degeneration, a condition in which vision is impaired in the center of your line of sight. Carotenoids also help with cancer and heart disease prevention. Include a portion of carrots or a sweet potato in a meal to get an even higher boost of carotenoids.
- Camp Silos: Quick Facts
- MedlinePlus: Soluble vs. Insoluble Fiber
- USDA National Nutrient Database: Corn, Sweet, Yellow, Canned, Whole Kernel, Drained Solids
- Fatfreekitchen.com: Soluble Fiber Foods List
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Iowa State University: University Extension: Carbohydrate
- University of Maryland Medical Center: Manganese
- North Dakota State Univeristy: What Color is Your Food?
- corn image by fkruger from Fotolia.com