One medium ear of corn has about 90–100 calories, making it a perfect choice for persons on a weight loss journey.

It’s early corn (maize) season in Nigeria, the perfect time to enjoy fresh, roasted or boiled corn paired with African pear or coconut. One medium ear of corn has about 90–100 calories, making it a perfect choice for persons on a weight loss journey.

Corns or maize are planted in the early rainy season and also harvested at the later part of the rainy season. It is a staple food enjoyed globally and is known for its versatility and delightful taste. Beyond this, corn offers numerous health benefits that make it a valuable addition to a balanced diet.​

Health Benefits of Eating Corn

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1. Supports Digestive Health

Corn is rich in insoluble fibre, which aids in digestion by adding bulk to stool and preventing constipation. This fibre also acts as a prebiotic, nourishing beneficial gut bacteria and promoting a healthy digestive system.

2. Enhances Eye Health

Yellow corn contains antioxidants like lutein and zeaxanthin, which are known to support eye health and may reduce the risk of age-related macular degeneration and cataracts.

3. Promotes Heart Health

Corn oil is a source of phytosterols and polyunsaturated fats, which can help lower LDL (bad) cholesterol levels. Additionally, the antioxidants in corn may reduce inflammation, further supporting cardiovascular health. ​

4. Provides Essential Nutrients

Corn is a good source of several vitamins and minerals, and these nutrients play vital roles in immune function, bone health, and overall well-being.

• Vitamin C
• Magnesium
• Potassium
• Folate
• Vitamin A​

5. Supports Weight Management

Despite common misconceptions, corn can be part of a weight management plan. It's relatively low in calories and high in fibre, which promotes satiety and may help prevent overeating. Additionally, corn provides protein, which supports muscle maintenance and metabolism. ​

Side Effects of Eating Too Much Corn

While corn is nutritious, excessive consumption or individual sensitivities can lead to side effects such as:​

• Blood Sugar Spikes: Corn's starch content can raise blood sugar levels, which is a concern for individuals with diabetes. ​
• Digestive Issues: High fibre in corn can cause bloating, gas, or constipation, especially in those with sensitive digestive systems.
• Caloric Intake: Overeating corn can lead to excessive calorie consumption, potentially hindering weight loss efforts.​
• Allergic Reactions: Though rare, corn allergies can cause symptoms like hives, nausea, or anaphylaxis. ​
• Mycotoxin Contamination: Improperly stored corn can develop mycotoxins, harmful compounds that may pose health risks. ​

Is It Good to Eat Corn Every Day?

Incorporating corn into your daily diet can be beneficial, provided it's consumed in moderation and prepared healthily. Make sure to boil or roast your corn and avoid excessive additions like butter or salt.

Also, be mindful of portion sizes, especially if you're monitoring carbohydrate intake, as corn is a starchy vegetable. Overall, enjoying corn as part of a balanced diet can contribute to your nutritional needs and support overall health.