Corn Maize Health Benefits And Nutritional Values


Corn Maize health benefits and nutritional values includes supporting healthy eyes, preventing diverticular diseases,  preventing anemia,  preventing cancer, source of fiber, supporting weight loss and a source of gluten free diet.

Other Corn Maize health benefits and nutritional values include source of energy for the body, help manage diabetes, help prevent hypertension, a source of Manganese and helps prevent Alzheimers.

What Is Corn Maize?

Corn maize is a grain plant that originated in southern Mexico. The kernels or seeds of corn maize hold the majority of its nutrients and are the most commonly consumed parts. They come in multiple colors, depending on where the corn is grown and what species or variety they happen to be. Another genetic variant, called sweetcorn, has more sugar and less starch in the nutritive material.

Studies show that corn maize is the source of food for many people and livestock. It is also the most harvested grain as compared to others. Corn is not only eaten directly, but is also used in many different ways like in tortillas, cornflakes, corn flour and corn syrup. This is a diverse grain. It is low in calories and contains almost 3.4 grams of protein per 100 grams of serving. It is also rich in vitamins and minerals, and is an excellent source of energy.

Corn Maize Nutritional Values. 

Corn maize not only provides the necessary calories for healthy daily metabolism but is also a rich source of many nutritional values such as vitamin A, B, E and many minerals. Here are break down in table of Corn maize nutritional values.

Fresh, raw, Nutrition Value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 86 Kcal 4%
Carbohydrates 18.70 g 14%
Protein 3.27 g 6%
Total Fat 1.35 g 7%
Cholesterol 0 mg 0%
Dietary Fiber 2.0 g 5%
Folates 42 µg 10.5%
Niacin 1.770 mg 11%
Pantothenic acid 0.717 mg 14%
Pyridoxine 0.093 mg 7%
Riboflavin 0.055 mg 4%
Thiamin 0.155 mg 13%
Vitamin A 187 IU 6%
Vitamin C 6.8 mg 11%
Vitamin E 0.07 mg <1%
Vitamin K 0.3 µg 2%
Sodium 15 mg 1%
Potassium 270 mg 6%
Calcium 2 mg <1%
Copper 0.054 mg 6%
Iron 0.52 mg 6.5%
Magnesium 37 mg 9%
Manganese 0.163 mg 7%
Selenium 0.6 µg 1%
Zinc 0.46 mg 4%
Carotene-ß 47 µg
Carotene-α 16 µg
Cryptoxanthin-ß 115 µg
Lutein-zeaxanthin 644 µg
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Healthy Eyes:

A nutritious diet, filled with the right kind of elements will definitely help prevent many diseases from taking form. It is no secret that food is the ultimate medicine that can keep the heart and other organs going. Corn contains carotenoids – lutein and zeaxanthin. There are multiple studies that show the benefits of these for your eyes. They are often referred to as macular pigments that are present in the retina to prevent any damage that may be caused by free radicals cells. These are essentially antioxidants.

Diverticular Diseases:

These diseases are often very painful and lead to a lot of discomfort and suffering. Although studies are still being conducted on this subject, there has been an observation made on about 47,228 men that shows the benefits of consuming popcorn to prevent the symptoms of this disease from developing.

Anemia Prevention:

This is another one of those illnesses that is spreading more than ever. This is especially true for women. You may start to develop symptoms of anemia when there is profound deficiency of vitamins and minerals such as iron in your body. The body needs iron and folate to form new red blood cells. Corn is a very good source of iron, per 100 grams of serving it provides an impressive 2.7 mg of iron.

Prevents Hemorrhoids:

The fiber content of one cup of corn amounts to 18.4% of the daily recommended amount. This aids in alleviating digestive problems such as constipation and hemorrhoids, as well as lowering the risk of colon cancer due to corn being a whole-grain.

Fiber has long been promoted as a way to reduce colon risk, but insufficient and conflicting data exist for fiber’s relationship with preventing cancer, although whole-grain consumption has been proven to reduce that risk. Fiber helps bulk up bowel movements, which stimulates peristaltic motion and the production of gastric juice and bile. It can also add bulk to overly loose stools, which can reduce the chances of irritable bowel syndrome (IBS) and diarrhea.

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Promotes Growth:

Corn maize is rich in vitamin B constituents, especially thiamin and niacin. Thiamin is essential for maintaining nerve health and cognitive function. Niacin deficiency leads to pellagra; a disease characterized by diarrhea, dementia, and dermatitis that is commonly observed in malnourished individuals. Corn is also a good source of pantothenic acid, which is an essential vitamin for carbohydrate, protein, and lipid metabolism in the body.

Deficiency of folic acid in pregnant women can lead to the birth of underweight infants and may also result in neural tube defects in newborns. Corn maize provides a large percentage of the daily folate requirement, thus preventing this condition. The kernels of corn are rich in vitamin E, a natural antioxidant that is essential for growth and protection of the body from illness and diseases.

Lowers LDL Cholesterol:

According to the Journal of Nutritional Biochemistry, consumption of corn husk oil lowers plasma LDL or bad cholesterol by reducing cholesterol absorption in the body. As mentioned earlier, this reduction in LDL cholesterol does not mean a reduction in HDL or good cholesterol, which can have beneficial effects on the body. They include the reduction of heart diseases, prevention of atherosclerosis, and a general scavenging of free radicals throughout the body.

Heart Health:

According to researchers, corn oil has been shown to have an anti-atherogenic effect on cholesterol levels, thus reducing the risk of various cardiovascular diseases. Corn oil, in particular, is the best way to improve heart health and this is derived from the fact that corn is close to an optimal fatty acid combination. This allows omega-3 fatty acids to strip away the damaging LDL or bad cholesterol and replace them at the binding sites. This will reduce the chances of arteries becoming clogged, reduce blood pressure, and lower the chances of heart attack and stroke.

Prevents Hypertension:

It contains phenolic phytochemicals that help regulate blood pressure and prevent hypertension. There is also a good amount of vitamin B that is beneficial for the optimal functionality of your adrenal glands.

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Manganese Rich:

It has a good amount of manganese per serving. This mineral has multiple benefits and keeps the blood sugar levels in check. This also helps fuel the body by breaking down complex carbohydrates.

May Prevent Alzheimers:

It has been studied as a source of thymine, which is an antioxidant that sharpens brain functions. It also helps synthesize acetycholine, which in turn leads to an improved memory.

Prevents Cancer:

According to studies carried out at Cornell University, corn is a rich source of antioxidants which fight cancer-causing free radicals. Unlike many other foods, cooking actually increases the number of usable antioxidants in sweet corn. It is a rich source of a phenolic compound called ferulic acid, an anti-carcinogenic agent that has been shown to be effective in fighting tumors that lead to breast and liver cancer. Anthocyanins, found in purple corn, also act as scavengers of cancer-causing free radicals.

Antioxidants have been shown to reduce many of the dangerous forms of cancer because of their ability to induce apoptosis in cancerous cells while leaving healthy cells unaffected. This is particularly relevant when phytochemicals are the source of the antioxidants, which is another type of chemical found in high volumes in corn maize.

Source of Energy:

Corn maize contains a high amount of carbohydrates. Carbohydrates provide the energy required for the body and mind to function properly. Corn is a complex carbohydrate that takes time to get fully digested. This is beneficial for the body as it keeps you fuller for longer. It can also be a good post workout snack.

Diabetes Management:

It has been observed to help non-insulin dependent diabetes. The organic kind is the best as it retains most of its nutrients and is free of harmful elements such as pesticides. The regular consumption of corn provides energy to people suffering with diabetes without spiking blood sugar levels too much.


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