Sweet corn, though available in most markets year-round, is often associated with summertime. Corn kernels grow in ears protected by corn silk threads and encased in husks. Corn, a grain, is often enjoyed as a starchy vegetable in the U.S. Though typically yellow or white, corn does come in other colors, such as red, blue and multi-colored. This nutrient-rich food is high in carbohydrates, as well as several vitamins and minerals.
Carbohydrates
Sweet corn is a starchy food, or one that is high in carbohydrates, much like root vegetables, green peas and beans. A 1-cup serving, about 164 g, or grams, of cooked sweet corn kernels provides nearly 40 g of total carbohydrates, roughly the same or slightly more than in two 1-oz. slices of bread. According to the McKinley Health Center of the University of Illinois, carbohydrates are a macronutrient, or one you need in large quantities. Carbohydrates provide readily usable energy in the form of glucose to all of the cells, muscles and tissues of the body; they are essential to proper brain and heart function and contain dietary fiber, which is essential for intestinal health and waste elimination.
Vitamins
According to the World's Healthiest Foods, sweet yellow corn contains appreciable amounts of several vitamins, including thiamin, or vitamin B1, vitamin C and folate; 1 cup of cooked sweet corn provides 0.36 mg of vitamin B1, or 24 percent of the recommended daily value or DV; 10.2 mg of vitamin C, or nearly 17 percent of the DV ; and 76.1 mcg, or micrograms, of folate, or 19 percent of the DV. Vitamin B1 supports nervous system function and aids in energy metabolism. Vitamin C supports immune system function, aids in wound healing and the production of connective tissues, is necessary for healthy gums and enhances iron absorption. Folate is important for a healthy pregnancy, helps form red blood cells and DNA and supports proper function of the nervous and cardiovascular systems.
Phytochemicals
Phytochemicals, bioactive compounds found in plant foods, are linked to disease prevention and health promotion, according to the American Institute for Cancer Research. Two phytochemicals found in yellow and green vegetables and fruits, lutein and zeaxanthin, are important for healthy eyesight. There is no Recommended Dietary Allowance for these carotenoids. Yellow sweet corn, but not white, is a food source of the phytochemicals lutein and zeaxanthin. According to the American Optometric Association, 1 cup of cooked corn, about 164 g, provides 2.2 mg. These plant compounds may help to prevent cataracts.
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