Corn is a largely domesticated crop of field grain that comes in a variety of sizes, colors and names. Corn is used in numerous food products such as soft drinks, cereals and snack foods, although its kernels are most markedly eaten cooked on the cob, prepared as a side dish or popped as popcorn. It can also be found chopped and served cold in salsas and ground in healthy sources of cornmeal such as polenta and corn tortillas.
A nutritional ranking system created within the book "The World's Healthiest Foods" ranks corn as a helpful and vital source of nutrients. It is high in thiamin, vitamin C and folate, as well as a positive source of dietary fiber. In addition, the vitamins in corn have been shown to reduce the risk of heart attack in adults, reduce chances of lung cancer and prevent the deteriorating effects of Alzheimer's disease.
Corn can be found in everyday household foods like traditional corn chips, which come in a variety of colors including blue, purple and yellow. Try choosing sources of corn chips that are higher in color pigments (like blue), which have been shown to have increased levels of cancer-preventing antioxidants while providing a lower glycemic index.
What to Look for
Corn should be fresh and yellow when ready for purchase, instead of scratched, shriveled or brown. The corn should be kept cool, have little signs of shrinkage and typically be purchased and prepared for eating on the same day. Varieties of corn can be bought raw and natural (which requires cooking) or prepackaged in a cooked format. Corn that has been frozen and packaged still contains vital nutrients and can make a wonderful meal when prepared without additional sauces, sugar or sodium. If buying corn to use as part of a healthful diet, try avoiding corn that has been canned in creamy sauces, which typically carry unwanted calories and salt.
Common Pitfalls
Although the vitamins in corn are crucial to a well-rounded diet, a single cup of cooked yellow corn carries roughly 177 calories, according to "The World's Healthiest Foods." Corn may provide a natural source of starchy carbohydrates, but it is important to eat in moderate amounts, along with a variety of other colorful fruits and vegetables. In addition, the majority of popular corn dishes require large amounts of butter and cream sauces to add flavor, such as the ever-popular side dish creamed corn. Prepared popcorn, another derivative of the plant, can also provide a healthful snack, but only when eaten plainly popped instead of coated in butter, caramel or other prevalent sources of garnish. It's important to be aware that many people may have allergic reactions or dietary aversions to corn, in which case the plant should be avoided entirely.
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