It’s the seed of a plant in the grass family, native to Central America but grown in countless varieties worldwide.Corn is typically yellow but comes in a variety of other colors, such as red, orange, purple, blue, white, and black.Despite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index (GI) (3).Foods that rank high on this index may cause an unhealthy spike in blood sugar.Zeins have many industrial applications, as they’re used in the production of adhesives, inks, and coatings for pills, candy, and nuts ( 7 ).It also contains significant amounts of vitamin E, ubiquinone (Q10), and phytosterols, increasing its shelf life and making it potentially effective at lowering cholesterol levels (10, 11 ).An essential trace element, manganese occurs in high amounts in whole grains, legumes, fruits, and vegetables.An essential trace element, manganese occurs in high amounts in whole grains, legumes, fruits, and vegetables.Found in decent amounts in both popcorn and sweet corn, phosphorus is a mineral that plays an important role in the growth and maintenance of body tissues.Found in decent amounts in both popcorn and sweet corn, phosphorus is a mineral that plays an important role in the growth and maintenance of body tissues.Poor levels of this important mineral may increase your risk of many chronic illnesses, such as heart disease ( 13 , 14 ).Poor levels of this important mineral may increase your risk of many chronic illnesses, such as heart disease ( , ).An essential nutrient, potassium is important for blood pressure control and may improve heart health ( 21 ).In fact, corn boasts higher amounts of antioxidants than many other common cereal grains ( 22 ): Ferulic acid.This is one of the main polyphenol antioxidants in corn, which contains higher amounts of it than other cereal grains like wheat, oats, and rice ( 22 , 23).This is one of the main polyphenol antioxidants in corn, which contains higher amounts of it than other cereal grains like wheat, oats, and rice ( , 23).One of the main carotenoids in corn, lutein serves as an antioxidant, protecting your eyes from oxidative damage produced by blue light ( 25 , 26 ).One of the main carotenoids in corn, lutein serves as an antioxidant, protecting your eyes from oxidative damage produced by blue light ( , ).This happens when water, trapped in its center, turns to steam, creating internal pressure, which makes the kernels explode.Whole-grain foods may have several health benefits, including reduced risk of heart disease and type 2 diabetes ( 28 , 29 ).Even though popcorn is healthy on its own, it’s often eaten with sugary soft drinks and frequently loaded with added salt and high-calorie cooking oils, all of which may harm your health over time ( 30 , 31 , 32 ).Eye health Macular degeneration and cataracts are among the world’s most common visual impairments and major causes of blindness ( 33 ).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 , 35 ).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 , 40 ).High levels of these carotenoids in your blood are strongly linked to a reduced risk of both macular degeneration and cataracts ( 41 , 42 , 43 ).SUMMARY As a good source of lutein and zeaxanthin, corn may help maintain your eye health.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.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 ( 58 ).In April 2004, 125 people died in Kenya from aflatoxin poisoning after eating homegrown corn that had been improperly stored ( 59 ).One study showed that corn zein caused an inflammatory reaction in a subgroup of people with celiac disease.For this reason, scientists have hypothesized that corn intake may, in rare cases, be the cause of persistent symptoms in some people with celiac disease ( 62 ).Corn has also been reported to be a symptom trigger in people with irritable bowel syndrome (IBS) or FODMAP intolerance ( 63 ).
Edward R. Forte
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