Health Benefits - Vitamins and Minerals in Corn

Corn is actually considered a grain, like wheat and rice and for vegetarians is added to a meal of tofu or legumes to make a complete protein of amino acids. But it is also a starchy vegetable. It depends on the variety and when you harvest it.An ear of fresh corn is a staple at cookouts during summer holidays, and frozen or canned corn is available year-round as a side dish or an addition to soups, salads, salsas, stir-fries, and pasta dishes. Because of its slightly sweet flavor and crisp, juicy texture, corn is a favorite of adults and children alike.

Health Benefits of Corn

• Corn is high in nutrients, which are extremely beneficial for you.
• Rich in Vitamin B1, which is used in the metabolism of carbohydrates, Vitamin B5, which helps with physiological functions, folate, that helps generating new cells and Vitamin C, which helps fight diseases, corn should be a must in your diet.
• Corn is also high in fibre, which helps you fight digestive problems like constipation. Fibre also helps lower cholesterol levels, reduces the risk of colon cancer and is also useful in helping to lower blood sugar levels in diabetics.
• Folic acid present in corn is known to prevent neural-tube birth defects. 
• Experts also recommend corn for people who suffer from Anaemia. Make a delicious and easy side dish — corn sauteed with green chillies and onions not only tastes good but is healthy, too!

Amount

• One large ear of yellow corn, cooked with no salt contains 2.8 grams fiber

Protein  -  4.02 grams

Calories  -  113

Minerals Contained

• Potassium - 257 mg
• Phosphorus - 91 mg
• Magnesium - 31 mg
• Calcium - 4 mg
• Selenium - 0.2 mg
• Iron - 0.53 mg
• Zinc - 0.73 mg
• Copper - 0.058 mg
• Manganese - 0.197 mg
• Also contains small amounts of other minerals.

Vitamins Contained

• Vitamin C - 6.5 mg
• Niacin - 1.986 mg
• Vitamin B1 (thiamine) - 0.11 mg
• Vitamin B2 (riboflavin) - 0.067 mg
• Vitamin B6 - 0.164 mg
• Folate - 27 mcg
• Pantothenic Acid - 0.935 mg
• Vitamin A - 310 IU
• Vitamin K - 0.5 mcg
• Vitamin E - 0.11 mg
• Contains some other vitamins in small amounts.