Nutrition

Health benefits of corn

Published

4 years ago

February 25, 2023

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• Fresh corn

-Corn has soluble fibre for satisfaction and a healthy gut

One medium-sized ear of corn packs in about two grams of fibre. Corn contains fibre and insoluble fibre. It makes one feel full and satisfiedand promotes healthy gut bacteria.

Corn is a starchy vegetable, meaning it is naturally higher in carbohydrates than some other vegetables. The soluble fibre helps slow down the absorption of carbohydrates preventing spikes in blood sugar and keeping one from getting hungry again quickly.

-Corn is a source of plant protein

Adding corn to salads, pastas, rice and more is a sneaky way to up a dish’s protein content, especially if one is a vegetarian or vegan. Corn provides more protein than most other vegetables. Like fibre, protein helps keep hunger and cravings at bay and serves numerous essential functions in the body, including muscle repair and growth.

-Corn contains vision-protecting nutrients

Lutein and zeaxanthin give commonly found varieties of corn its yellow hue and constitute the main pigments found in the yellow spot of the human retina. Consuming these two carotenoids can help protect the eyes from blue light damage. It improves visual acuity, and even reduce the risk of age-related macular degeneration and cataracts.

-Corn provides potassium and magnesium

One serving of corn contains about six per cent of the daily potassium needs and nine to 12 per cent of daily magnesium needs. These minerals (both categorised as electrolytes) play a role in numerous different body processes. Potassium, to name a few, helps regulate hydration levels, send nerve signals, protect bones, and reduce blood pressure. Magnesium, too, is involved in nerve function and regulation, managing blood pressure, and reducing the risk of stroke and ischemic heart disease.

-Corn contains vitamins C and B.

Whether you consider corn a vegetable or a whole grain, it provides vitamins and minerals to the body. One cup of sweet yellow corn contains 17 per cent of the daily value of vitamin C, an antioxidant that supports your immune system, collagen production, and iron absorption.

It also offers about 24 per cent of the daily value of thiamine and 19 per cent of the daily value of folate—both are B vitamins that help convert carbohydrates into energy.

Folate is especially important to consume during pregnancy to ensure normal foetal development and prevent certain birth defects.

Source: www.realsimple.com

Nutrition

Can Ghana feed its people well? Building a nutrition-sensitive food system

Published

58 minutes ago

August 29, 2026

WeeklySpectator

When we talk about nutrition in Ghana, the conversation often focuses on individual choices: eat more vegetables, reduce sugar and salt, drink more water and exercise regularly.

These messages are important, but they tell only part of the story. Good nutrition is not just a personal responsibility; it is also a food-system issue.

What Ghanaians eat is influenced by what farmers produce, what food costs, how it is processed and marketed, what is served in schools, and what information consumers receive.

Ghana has the agricultural capacity to produce a wide variety of nutritious foods, including vegetables, fruits, legumes, fish, eggs, roots and tubers. Yet production alone is not enough. Poor storage, transportation challenges and weak market access mean that an estimated 30 per cent of food in Ghana can spoil before reaching consumers or retailers, according to a 2025 study by the International Growth Centre. The losses are particularly significant for fruits and vegetables, reducing both farmers’ incomes and the availability of nutritious foods. This is where policy becomes important.

Agricultural policies should consider not only how much food Ghana produces, but also whether that food contributes to healthy diets. Greater support for diverse crops, local vegetables, fruits and legumes could strengthen both agriculture and nutrition.

The food-processing industry has a role as well. Processing can reduce food waste, improve convenience and create new markets for local produce. But greater attention should be paid to the nutritional quality of processed foods, particularly those high in salt, added sugar and unhealthy fats.

Public education must also become more practical. Telling people to “eat healthy” is not enough when nutritious foods may be unaffordable or unavailable. Consumers need information, but they also need a food environment that makes healthier choices realistic.

Good nutrition begins on the farm, continues through the market and food industry, reaches the school and household, and ultimately ends on the plate.

What is needed is greater coordination.

A successful nutrition strategy should connect agricultural production with health objectives, school feeding with local agriculture, food processing with nutritional quality, and public education with the realities of household income and food prices.

The ultimate goal is not simply to produce more food.

It is to ensure that Ghanaians have reliable access to safe, affordable and nutritious food throughout their lives.

Feature Article by Women, Media and Change

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