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A long drive calls for a cup of boiled or roasted sweet corn on a rainy day. It may be healthy and tasty! Sweet corn is loved globally for its sweetness and unique taste.


Maise is the common name for corn. Corn kernels have the most nutrients. These kernels range in colour from white to vivid yellow and orange.


According to NIN studies, corn has many health benefits because of its high mineral and nutritional composition, high fibre content and regular stool movement, which can prevent haemorrhoids. It promotes growth and weight gain.


Corn is recognised for its cancer-fighting antioxidants like vitamin E and polyphenols. It also lowers blood cholesterol, which protects the heart. Selenium, which is hard to find in a diet, is abundant.

Nutritional Value Of Corn

Corn contains vitamins, minerals, carbohydrates, fibre, lipids, and proteins. To support heart health, it has very little salt and cholesterol. Vitamins C and E in corn support the skin, hair, and immune systems.


100g of corn has

  • Calories- 385 kcal 
  • Fat- 7%
  • Carbohydrates- 25%
  • Dietary Fibre- 14%
  • Sugar- 2%
  • Protein-10%

Health Benefits Of Corn

Corn has several advantages. Check it out!

1. Promotes Better Eye Health

Corn is carotenoids lutein and zeaxanthin are antioxidants that protect ocular tissues from free radicals, according to NIN researchers. They prevent glaucoma and AMD by protecting the eye from organelles.

2. Provides Essential Amino Acids

Protein-rich corn is a plant source. Methionine, a sulphur-based amino acid, helps skin and hair. Valine, isoleucine, and threonine repair muscle tissue and build teeth and enamel.

3. Promotes A Gluten-Free Diet

Many young adults and older persons acquire gluten intolerance to wheat, a prevalent ingredient in Indian cuisine. Naturally, gluten-free corn can replace wheat in chapatis, dosas, sweets, and mithais. For celiacs, this is indicated.

4. Encourages Bone Density

Corn is rich in calcium, strengthening children's bones. It also reduces osteoporosis symptoms in elderly people.


However, middle-aged and older adults should reduce their usage to support bone health and prevent gastrointestinal and kidney issues.

5. Regulates Blood Sugar Levels

Phytates, tannins, and polyphenols inhibit digestion despite its high calories and carbohydrates. This aids diabetic. Corn also helps manage lifestyle diseases like diabetes and obesity due to its high fibre content and low digestion.

6. Treats Anaemia

Anaemia affects millions of Indian men, women, and children each year, causing weariness and reduced productivity, according to ICMR and WHO data. Iron-rich diets effectively treat anemia.

7. Improves Nervous System Activity

Corn improves nerve impulse conduction and activates brain memory areas. Corn treats anxiety and insomnia by improving mood and sleep.

8. Promotes Heart Health

Heart patients can eat corn, according to NIN studies. Vitamin B3 (niacin) and high-fibre diets raise HDL and lower LDL. This avoids heart vessel plaque and fatty buildup, improving cardiac health and muscle function.

9. Ensures A Healthy Pregnancy

Moderate corn consumption benefits pregnant and lactating mothers. Corn's high iron and calcium helps pregnant women and young moms produce milk and balance hormones.

10. Helps Weight Gain

Corn has all the nutrients a growing child needs. Corn on the cob is often given to young children after vigorous exercise to stimulate growth and development. Starchy corn helps young children acquire weight and develop routines.


Ways To Add Corn To Your Diet 

  • As a midday or evening snack, boiled corn kernels. Add salt and spices.
  • Sprinkle them on soups and salads.
  • Add roasted corn kernels to chutney, mayonnaise, and guacamole.
  • For lunch or dinner, simmer or sauté vegetables.
  • Add steamed corn to rice.
  • To enrich paneer butter masala and aloo gobi dish, add boiling mashed corn.

Corn Bhel Recipe

Fresh corn bhel is easy to make. Snack on it anytime. Lime juice or sliced raw mangoes can add spice and sourness to fresh corn bhel. This corn snack dish is fun for adults and kids.



  • Corn kernels-1 cup 
  • Sev- ¼  cup 
  • Coriander leaves- ⅓  cup 
  • Cucumber- ½, chopped 
  • Chaat masala- ½ tsp
  • Sweet tamarind sauce- 1 tsp
  • Green chutney- 1 tsp
  • Tomato- ½, chopped
  • Onion- 1, chopped
  • Potato- 1 boiled 
  • Papadi- 2 nos 
  • Salt as per to taste

How To Prepare

  1. Add potatoes and water to a pressure cooker. Boil for 10-12 minutes on medium heat.
  2. Drain, peel, and set aside the potatoes.
  3. Add water and corn kernels to another pressure cooker. Boil for 10-12 minutes.
  4. Chop cucumber, coriander, tomatoes, onions, and boiling potatoes.
  5. Mix in crumbled papdi. Add salt, sev, sweet and green chutney, and chaat masala. Blend everything. Corn bhel, please.

Recommendations From Dietitians

Corn is nutritious, so eat it. It can be used in recipes. Corn may not be suitable for some diets. Avoid maise if you are attempting to cut carbs. Nuts, lean meat, fish, and dairy are protein-rich alternatives to corn.

The Bottom Line 

Corn offers various nutritional benefits but less fibre than other complex carbs. Corn is still a good food. Corn avoidance is harmless. Many items contain maise and byproducts, so read ingredient labels.


To enhance your knowledge, go to the reference link. 



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