Benefits of Corn
Discover the incredible benefits of Corn (Zea mays) for heart health, digestion, and energy. Learn how this nutrient-rich grain supports overall wellness and natural vitality.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 23rd Jul, 2025
Introduction
Corn, commonly known as Makka in Hindi, is a staple food enjoyed across the world. Whether boiled, roasted, or ground into flour, corn is not only delicious but also packed with essential nutrients that benefit your health. If you're looking for a natural way to boost your diet, adding corn can be a great choice. In this article, we’ll explore the health benefits of corn, how it can improve your well-being, and some easy ways to include it in your meals.
Nutritional Value of Corn
Corn is rich in vitamins, minerals, fibre, and antioxidants. Here’s a quick look at its nutritional profile per 100 grams:
Calories: 86 kcal
Carbohydrates: 19 g
Protein: 3.2 g
Fibre: 2.7 g
Vitamin C: 6.8 mg (11% of daily needs)
Vitamin B1 (Thiamine): 0.2 mg (13% of daily needs)
Folate (Vitamin B9): 42 mcg (10% of daily needs)
Magnesium: 37 mg (9% of daily needs)
Potassium: 270 mg
Corn also contains antioxidants like lutein and zeaxanthin, which are great for eye health.
Top Health Benefits of Corn
Some of the top health benefits of corn are:
1. Supports Digestive Health: Corn is a good source of dietary fibre, which helps in digestion and prevents constipation. The insoluble fibre in corn acts like a natural scrub for your intestines, keeping your gut healthy.
2. Boosts Heart Health: Corn contains healthy fats, fibre, and antioxidants that help lower bad cholesterol (LDL) and improve heart function. The folate in corn also helps reduce homocysteine levels, which are linked to heart disease.
3. Good for Eye Health: Corn is rich in lutein and zeaxanthin, two antioxidants that protect your eyes from harmful blue light and reduce the risk of age-related macular degeneration (AMD) and cataracts.
4. Provides Energy: Corn is a complex carbohydrate, meaning it releases energy slowly, keeping you full and energised for longer. This makes it a great food for athletes and active individuals.
5. Helps in Weight Management: Despite being slightly higher in calories, corn keeps you full due to its high fibre content, reducing unnecessary snacking. When eaten in moderation, it can support healthy weight management.
6. Supports Skin Health: The vitamin C and antioxidants in corn help in collagen production, keeping your skin firm and youthful. Applying cornstarch can also soothe skin irritations like rashes.
7. May Help Control Diabetes: While corn does contain carbs, its fibre content helps regulate blood sugar levels. Choosing whole corn over processed corn products can be beneficial for diabetics when eaten in controlled portions.
8. Strengthens Bones: Corn contains magnesium, phosphorus, and zinc, which are essential for maintaining strong bones and preventing osteoporosis.
Consult Top Specialists for Personalised Usage Tips
How to Include Corn in Your Diet?
Corn is versatile and can be enjoyed in many ways:
Boiled or Grilled Corn: A simple and healthy snack.
Corn Salad: Mix boiled corn with veggies like cucumber, tomato, and lemon dressing.
Corn Soup: A warm, nutritious option for winters.
Makki ki Roti: A traditional Indian flatbread made from corn flour.
Popcorn (Air-popped): A healthy, fibre-rich snack (avoid butter and excess salt).
Precautions & Who Should Avoid Corn?
While corn is generally safe, some people should consume it in moderation:
People with Digestive Issues: Too much corn may cause bloating.
Diabetics: Should monitor portion sizes due to carb content.
Those with Corn Allergies: Rare, but some may experience reactions.
Conclusion
Corn is a nutrient-dense, delicious, and affordable food that offers multiple health benefits. From improving digestion to boosting heart and eye health, adding corn to your diet can be a smart choice. If you have specific health concerns or dietary restrictions, consult a nutritionist or doctor to determine the best way to include corn in your meals.
Consult Top Dieticians
Consult Top Specialists for Personalised Usage Tips
Dr. S N C Vasundhara Padma
Dietician
16 Years • RD, ( P.hd )
Chinagadila
Apollo Hospitals Health City Unit, Chinagadila
(25+ Patients)
Ms. Kanika Narang
Dietician
12 Years • Msc. In Dietetics and Food Service management from Institute of Hotel Management, Catering and Nutrition. Bsc. In Home science from Institute of Home Economics, Delhi University,
Delhi
Apollo Hospitals Indraprastha, Delhi
Ms Manisha Patil
Dietician
25 Years • B.A.S.M., M Sc Food & Science and Nutrition , ADND. CCHA . PGDHM
Pune
Apollo Clinic, Nigdi, Pune
Ms Suchanda Guha
Dietician
10 Years • M.Sc (Applied Nutrition), B.Sc (Food & Nutrition), Diploma (Yogic Nutrition)
Kolkata
NutriKutir, Kolkata
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Consult Top Dieticians
Dr. S N C Vasundhara Padma
Dietician
16 Years • RD, ( P.hd )
Chinagadila
Apollo Hospitals Health City Unit, Chinagadila
(25+ Patients)
Ms. Kanika Narang
Dietician
12 Years • Msc. In Dietetics and Food Service management from Institute of Hotel Management, Catering and Nutrition. Bsc. In Home science from Institute of Home Economics, Delhi University,
Delhi
Apollo Hospitals Indraprastha, Delhi
Ms Manisha Patil
Dietician
25 Years • B.A.S.M., M Sc Food & Science and Nutrition , ADND. CCHA . PGDHM
Pune
Apollo Clinic, Nigdi, Pune
Ms Suchanda Guha
Dietician
10 Years • M.Sc (Applied Nutrition), B.Sc (Food & Nutrition), Diploma (Yogic Nutrition)
Kolkata
NutriKutir, Kolkata
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
