Corn
Overview
Corn provides carotenoids (lutein, zeaxanthin) and complex carbohydrates, supporting eye/brain health and stable glucose release. Carotenoids are abundant in leafy greens, orange and yellow vegetables, corn, and egg yolks. Carotenoids, particularly lutein, zeaxanthin, and β-carotene, play a neuroprotective role through their antioxidant and anti-inflammatory properties.
Recipes
Substances
2 substances in this food
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Preparation Notes
- Pair with fat for carotenoid absorption; co-consuming a small amount of unsaturated fat improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption
- Can be consumed fresh, cooked, or as whole grain; cooking may enhance some nutrient bioavailability
- Part of diverse vegetable intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Supports carotenoid diversity; lutein and zeaxanthin have been associated with improved cognitive performance, especially in domains such as memory, processing speed, and visual-spatial function
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Inflammation | Lutein | Anti-inflammatory properties; supports immune regulation | |
| Inflammation | Zeaxanthin | Anti-inflammatory properties; supports immune regulation | |
| Oxidative Stress | Lutein | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Oxidative Stress | Zeaxanthin | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes |
References
- Carotenoids are abundant in leafy greens, orange and yellow vegetables, corn, and egg yolks; their absorption is enhanced by dietary fat
- Carotenoids, particularly lutein, zeaxanthin, and β-carotene, play a neuroprotective role through their antioxidant and anti-inflammatory properties Johnson 2014
- Lutein and zeaxanthin have been associated with improved cognitive performance, especially in domains such as memory, processing speed, and visual-spatial function Yagi et al. 2021 Lieblein-Boff et al. 2015 Vishwanathan et al. 2014
- Co-consuming a small amount of unsaturated fat with polyphenol-rich foods improves micelle formation and chylomicron packaging, increasing carotenoid absorption Kindel et al. 2010 Brown et al. 2004