Corn is a crop grown at Central America which has achieved a major success as one of the important commercial cash crops in many tropical and semi-tropical countries. Sugar corn features high-quality phyto-nutrition profile comprising of dietary fiber, vitamins, and antioxidants in addition to minerals in moderate proportions. It is one of the finest sources of dietary fibers; 100 g kernels carry 2 g or 5% of daily-requirement of dietary-fiber. Together with slow digesting complex carbohydrates, dietary fiber in the food helps regulate in gradual increase in blood sugar levels. There have been many myths associated with corn as being sugary food that contains high fat due to the sugar present in it.

An ear of corn has about the same number of calories as an apple and less than one-fourth the sugar. In other words! While sweet corn is healthy, some of the toppings people like to put on it aren’t healthy. So don’t assume an ear of corn slathered in butter and doused in salt is still a healthy option. An average adult needs to consume a minimum of 130 grams of carbohydrates a day for proper function. One cup of cooked sweet corn contains 31 grams. Carbs are used by the body for mental and physical energy. Cooked sweet corn increases levels of ferulic acid, which has anti-cancer properties. It also contains good levels of some of the valuable B-complex group of vitamins such as thiamin, niacin, pantothenic acid, folates, riboflavin, and pyridoxine. Many of these vitamins function as co-factors to enzymes during substrate metabolism.
Further, it contains healthy amounts of some important minerals like zinc, magnesium, copper, iron, and manganese.  One of the best recipes of sweet corns is “Mexican Roasted Corn Salad with Buttermilk Dressing”. Blend Mexican and Mediterranean ingredients with the fresh-tasting salad. Corn, lime, and chili powder, combined with grape halves and Parmesan, make a flavor-packed feast for a little over 200 calories. But it is somehow healthier than your pranthas or grilled-sandwhich or may be potato veggies. So run for Sweet corns as the healthiest food which is naturally available and can be eaten raw unlike any other veggie.