Sweet corn is often shunned at the dinner table because some think it's a starchy vegetable that is not good for diets. Sweet corn offers much more than carbs and great flavor, however. Corn is packed with antioxidant compounds, vitamins and minerals that play an important role in good health.
Ferulic Acid
One of the greatest nutritional benefits of sweet corn is its ferulic acid content. Ferulic acid is an antioxidant plant compound, found in sweet corn's cell walls and insoluble fibers. The March 2007 issue of the "Journal of Clinical Biochemistry and Nutrition" reports that ferulic acid is found to have protective properties in fighting diseases such as diabetes, heart disease, cancer as well as in neurodegenerative diseases such as Alzheimer's. Rui Hai Liu, a researcher and associate professor at Cornell University, took a look at the ferulic acid in corn and found that not only is sweet corn's ferulic acid content much higher than that of other fruits and vegetables, but the longer you cook your corn, the more you increase that ferulic acid content, along with the antioxidant activity of the corn.
Antioxidant Vitamins A and C
An antioxidant is defined by the National Institutes of Health as a substance that protects cells against the damaging effects of free radicals, which are molecules that are byproducts of digestion or exposure to environmental pollutants. These free radicals are believed to play a major role in aging-related diseases, cardiovascular disease and cancer. Two important antioxidant vitamins in sweet corn are vitamins A and C. One cup of cooked sweet corn contains 431 IU (International Units) of vitamin A, and the RDI (recommended daily intake, according to the National Academy of Sciences) is 3,000 IU for adult men and 2,300 IU for adult women. That same cup of sweet corn contains 10.2mg of vitamin C, and the RDI is 90mg for adult men, and 75mg for adult women. Pregnant women should have a daily intake of 85mg of vitamin C. While these may seem like insignificant amounts of these antioxidant vitamins, every little bit helps to contribute to your overall daily intake.
B Vitamins
Corn contains an even greater content of B vitamins, with thiamin and folate topping the list. The American Cancer Society reports that B vitamins are necessary for proper growth and development, as well as regulating the body's chemical reactions and the metabolism of food. One cup of cooked sweet corn contains 0.4mg of thiamin, and the RDI is 1.2mg for adult men and 1.1mg for adult women. Pregnant women should have an intake of 1.4mg per day. Thiamin is particularly known for its affect on healthy muscles, including the heart. Folate, also known as folic acid, helps in the production of DNA and red blood cells. Pregnant women should be particularly careful in getting their RDI of folate, which is 600mcg. The RDI for adult women and men is 400mcg. One cup of cooked corn contains 75.4mcg of folate, which is a great contribution to the RDI for everyone. Other B vitamins in corn include niacin, pantothenic acid, riboflavin and vitamin B6, all in lesser amounts than thiamin and folate.
Minerals
Just like vitamins, minerals are necessary for the body to maintain health. One cup of cooked sweet corn provides several minerals, including 42.6mg of magnesium, with the RDI being 420mg for adult men and 320mg for adult women; 123mg of phosphorous, with the RDI being 700mg for adult men and women; 348mg of potassium, with the RDI being 2,000mg, and 0.3mg of manganese, with the RDI being 2.3mg for adult men, 2.0mg for pregnant women and 1.8mg for non-pregnant women. Other minerals in sweet corn in trace amounts are iron, calcium, sodium, zinc, copper and selenium.
Other Nutrients
The same cup of sweet corn that provides you with the nutritional benefits listed above is also a source of trace amounts of other nutrients, such as 5g of protein, 4.2g of fiber, 29.3g of carbohydrate and 132 calories. The next time you think you should skip the sweet corn because it may be too starchy or bad for your diet, simply use a 1/2 cup serving, which will give you only 66 calories but still contains plenty of the healthy vitamins, minerals and ferulic acid content. One ear of sweet corn is approximately equal to a 1/2 cup serving.
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