Corn
Overview
Corn provides lutein and zeaxanthin carotenoids relevant to macular and cognitive dietary patterns [1,2]. Carotenoid absorption improves with co-ingested dietary fat [3].
Within the BRAIN Diet framework, corn is a whole-grain/starchy vegetable contributing carotenoid diversity; sweet corn and maize products differ in sugar and processing [1,2,3].
Key Nutritional Highlights
- Lutein and zeaxanthin source; cognitive and visual dietary interest [1,2].
- Carotenoid absorption improved with dietary fat at the same meal [3].
- Whole kernel and polenta forms retain more fibre than refined corn products.
- Choose minimally processed forms; pairing with beans completes amino-acid profile.
Food Context
Synergies
- 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
- Part of diverse vegetable intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
Preparation
- Can be consumed fresh, cooked, or as whole grain; cooking may enhance some nutrient bioavailability
- 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
Recipes
1 recipe containing this food
Creamed Corn on Roasted Sweet Potato
Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 86 kcal | — |
| Protein | 3.3 g | — |
| Total fat | 1.4 g | — |
| Saturated fat | 0.3 g | — |
| Carbohydrates | 18.7 g | — |
| Sugars | 6.3 g | — |
| Fibre | 2 g | — |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Lutein + zeaxanthin | 644 µg | — |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
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
References
[1] Narrative review of lutein and zeaxanthin in visual and cognitive function across the lifespan. Johnson et al. 2014. Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan
[2] A previous systematic review revealed that lutein intake leads to improved cognitive function among older adults. Yagi & Nouchi 2021. Lutein Has a Positive Impact on Brain Health in Healthy Older Adults: A Systematic Review of Randomized Controlled Trials and Cohort Studies
[3] Carotenoid absorption improves with co-ingested dietary fat. Lieblein-Boff & Johnson 2015. The effects of lutein and zeaxanthin on cognitive function: a systematic review
[4] Reports selective accumulation of lutein in neural tissues and relevance to brain carotenoid status. Vishwanathan & Kuchan 2014. Lutein is the predominant carotenoid in infant brain
[5] The mechanism of the formation and secretion of chylomicrons. Kindel et al. 2010. The mechanism of the formation and secretion of chylomicrons
[6] Reports on carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. Brown et al. 2004. Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection