Corn contains what type of vitamins

Corn contains the nutrients potassium , iron, zinc , magnesium, phosphorus , and selenium. Corn offers several health benefits beyond its vitamin and mineral content. Depending on the color, corn is rich in a variety of antioxidants and beneficial plant compounds that protect against disease. Polyphenols are beneficial plant compounds that are found in whole grains, fruits, vegetables, and nuts.

Purple corn owes its color to a type of polyphenol, called anthocyanin, which has been shown to improve the regulation of insulin and glucose. Including a variety of colorful, plant-based foods in your meal plan like purple corn, is a proactive way to prevent the onset of type 2 diabetes.

If you have diabetes and want to incorporate purple corn into your diet, consider the carbohydrate count. In addition, purple corn should not replace any current medical regimen that is currently being followed.

Corn is a good source of fiber that promotes the growth of "good bacteria" in the gut. These bacteria produce short-chain fatty acids to help prevent colon cancer. The most filling types of snacks are those that are high in protein and fiber, like popcorn. Since snacks make up about a third of most people's daily intake, choosing snack foods wisely can have a big impact on body weight.

Popcorn is a whole grain snack that's minimally processed, especially when you make it fresh. Popcorn without added flavorings, sugar, or large amounts of butter can help with weight loss and healthy weight maintenance. Corn contains lutein and zeaxanthin, the forms of vitamin A that are especially beneficial for eye health. Because these compounds become concentrated in the retina, they are associated with the prevention of age-related macular degeneration.

Corn provides several nutrients that offer proven cardiovascular benefits. The fiber in corn and other whole grains helps reduce cholesterol levels. Potassium is a "nutrient of public health concern" because not everyone is consuming adequate amounts of it daily. Consuming adequate amounts of magnesium in the diet appears to reduce the risk of stroke and ischemic heart disease.

Eating fresh corn, popcorn, or even canned corn without added salt can help protect your heart from long-term damage. Food allergies to corn and environmental allergies to corn pollen are possible. Corn allergies are difficult to diagnose, but an elimination diet is often used to identify if symptoms improve when corn is no longer consumed. Symptoms of corn allergies may include hives, diarrhea, difficulty breathing, and a weak pulse.

If you suspect an allergy to corn, make an appointment with an allergist for a professional evaluation. Corn is one of the most genetically modified plants in the food supply. One percent of the corn grown in the US is sweet corn and most of it is not genetically modified. Sweet corn can be found in frozen form, canned, or fresh. GMO corn, which isn't used for human consumption, is used for livestock feed, fuel for cars, and oil for sunscreen and water bottles.

While fresh corn is a healthy choice, not all corn products are created equal. High fructose corn syrup , for example, is a sweetener derived from corn syrup. It's made from extracting corn kernels and treating them with an enzyme to make a thick, viscous syrup. There are four basic types of corn, dent corn, flint corn, popcorn, and sweet corn.

It's used for livestock feed and in food products. Flint corn is similar to dent corn but it comes in a variety of colors. The USDA offer the following tips for preparing and storing corn:. Corn is not a harmful food, but while it does have several nutritional benefits, it is not particularly rich in any specific nutrient and contains less fiber than other complex carbohydrates.

Some people may have dietary restrictions that can make corn a poor choice to eat. For instance, people trying to reduce carbohydrate intake should avoid corn as it is high in carbs. People seeking a high-protein diet may want to choose nuts, lean meat, fish, and dairy products instead since they are higher in protein than corn.

There is no harm in eliminating corn from the diet, so it is perfectly safe for people to avoid. However, many products contain corn and corn byproducts, so it is necessary to check ingredient labels. People concerned about the healthfulness of corn should talk to a doctor or dietitian.

All vegetables provide key vitamins, minerals, and fiber, but some offer more health benefits than others. Learn about 15 of the most healthful…. Certain foods make people feel full for longer, which may help with calorie consumption. These foods include eggs, nuts, and pulses. Learn more about…. Dextrose is a type of sugar that comes from corn. It has a wide variety of uses, including as a sweetener in many foods and as a medical treatment for….

Carbohydrates provide essential fuel for the body and are necessary for it to function efficiently. Many high-carb foods offer health benefits, such…. People can use cornstarch in cooking to thicken and stabilize foods. Substitutes include wheat flour, rice flour, xanthan gum, and arrowroot flour…. Is corn healthful? Medically reviewed by Natalie Butler, R. Share on Pinterest Corn contains fiber and protein but is low in vitamins and minerals.

You shouldn't exceed the recommended dietary allowance of 14 milligrams for women and 16 milligrams for men unless it's under a physician's supervision because high doses can cause side effects. Niacin supports the activity of more than 50 enzymes responsible for metabolizing energy and producing fats and sex hormones. One cup of yellow corn supplies 13 percent of your RDA of vitamin A. However, white corn has barely a trace amount. Yellow corn contains three carotenoids: alpha-carotene, beta-carotene and beta-cryptoxanthin.

This form of vitamin A is essential for normal vision and a healthy immune system. Infections and old age are among the main causes of these diseases, but nutrition may also play a significant role. Dietary intake of antioxidants, most notably carotenoids like zeaxanthin and lutein , may boost eye health 25 , 34 , However, their levels are generally low in white corn 26 , 36 , Commonly known as macular pigments, these compounds exist in your retina, the light-sensitive inner surface of your eye, where they protect against oxidative damage caused by blue light 38 , 39 , High levels of these carotenoids in your blood are strongly linked to a reduced risk of both macular degeneration and cataracts 41 , 42 , Observational studies likewise suggest that high dietary intake of lutein and zeaxanthin may be protective, but not all studies support this 44 , 45 , Diverticular disease diverticulosis is a condition characterized by pouches in the walls of your colon.

The main symptoms are cramps, flatulence, bloating , and — less often — bleeding and infection. Popcorn and other high-fiber foods were once believed to trigger this condition However, one year study in 47, men suggests that popcorn may, in fact, protect against diverticular disease.

As a good source of lutein and zeaxanthin, corn may help maintain your eye health. On the contrary, it seems to be protective. Like all cereal grains, whole grain corn contains phytic acid phytate. Phytic acid impairs your absorption of dietary minerals, such as iron and zinc, from the same meal While usually not a problem for people who follow a well-balanced diet, it may be a serious concern in developing countries where cereal grains and legumes are staple foods. Soaking, sprouting , and fermenting corn can reduce phytic acid levels substantially 16 , 49 , Fungi produce various toxins, known as mycotoxins , that are considered a significant health concern 51 , The main classes of mycotoxins in corn are fumonisins, aflatoxins, and trichothecenes.

Fumonisins are particularly noteworthy. They occur in stored cereals worldwide, but adverse health effects have mostly been linked to the consumption of corn and corn products — especially among people who depend on corn as their main dietary staple High consumption of contaminated corn is a suspected risk factor for cancer and neural tube defects, which are common birth defects that may result in disability or death 54 , 55 , 56 , One observational study in South Africa indicates that regular consumption of cornmeal may increase the risk of cancer of the esophagus, the tube that carries food from the mouth to the stomach Other mycotoxins in corn may also have adverse effects.

In April , people died in Kenya from aflatoxin poisoning after eating homegrown corn that had been improperly stored In most developed countries, food safety authorities monitor the levels of mycotoxins in foods on the market, with food production and storage strictly regulated. Gluten intolerance or celiac disease is a common condition caused by an auto-immune response to gluten in wheat, rye, and barley.

The symptoms of gluten intolerance include fatigue, bloating, diarrhea, and weight loss