SOUTH AFRICA YELLOW MAIZE No 1

Corn is considered both a vegetable and a cereal grain.

Sweet corn that you eat off the cob is usually considered a vegetable in the culinary world, whereas the dry seeds that are used for popcorn are classified as whole grains.

Corn originated in Mexico over 9,**0 years ago and is known by its original name maize in many parts of the world. Native Americans grew and harvested this crop as the main source of food (1Trusted Source, 2Trusted Source).

Today, its one of the most widely consumed cereal grains worldwide (3). Corn is usually white or yellow but also comes in red, purple and blue. Its eaten like sweet corn, popcorn, tortillas, polenta, chips, cornmeal, grits, oil and syrup and added to countless other foods and dishes.

Whats more, its widely used for fuel and animal feed. In fact, *0% of the corn grown in the US is used for fuel and ***0% of corn worldwide is produced to feed animals (2Trusted Source, 4Trusted Source).

Corn is high in carbs and packed with fiber, vitamins and minerals. Its also relatively low in protein and fat.

One cup (**4 grams) of sweet yellow corn contains (5):

• Calories: **7 calories
• Carbs: *1 grams
• Protein: 5.4 grams
• Fat: 2.1 grams
• Fiber: 4.6 grams
• Vitamin C: *7% of the daily value (DV)
• Thiamine (vitamin B1): *4% of the DV
• Folate (vitamin B9): *9% of the DV
• Magnesium: *1% of the DV
• Potassium: *0% of the DV

Corn contains antioxidants and plant compounds that may provide a number of health benefits.

Corn is particularly high in lutein and zeaxanthin, two carotenoids that may prevent cataracts and age-related macular degeneration (AMD).

This is likely because lutein and zeaxanthin make up a large part of the macular region of your eyes (9Trusted Source, *0Trusted Source, *1Trusted Source).

One study in **5 adults found that those who had the highest intake of carotenoids — especially lutein and zeaxanthin — had a *3% lower chance of developing AMD compared to those with the lowest intake (*1Trusted Source).

Therefore, regularly eating corn may promote eye health — especially for those who are at risk of AMD.

The fiber in corn may also provide health benefits.

Dietary fiber intake has been linked to a lower risk of several diseases, including heart disease and some cancers. Even more, eating enough fiber promotes healthy digestion and may protect you against gut issues (*2Trusted Source, *3Trusted Source, *4Trusted Source).

Corn, in particular, may protect against specific digestive issues, including diverticular disease, which is characterized by inflammation of the digestive tract (*5Trusted Source).

One **-year study in over *7,**0 adult men associated eating popcorn at least twice a week with a significantly lower risk of diverticular disease (*5Trusted Source).

Based on these limited results, eating corn and popcorn may promote gut health and prevent digestive diseases. However, more research is needed.