Corn is a versatile cereal that provides numerous nutritional advantages. High in fiber, maize supports digestive health and promotes a healthy gut.

**Nutritional Profile:**

A medium-sized ear of corn contains approximately:
- **Calories:** 88 kcal
- **Carbohydrates:** 19 grams
- **Protein:** 3 grams
- **Fat:** 1.4 grams
- **Fiber:** good fiber source
- **Vitamins and Minerals:** Maize is a rich source of ascorbic acid, B-complex vitamins, Mg, and potassium.

**Health Benefits:**

1. **Digestive Health:** The fiber content in corn aids in digestion and prevents constipation.

2. **Heart Health:** Corn contains antioxidants that support cardiovascular health and maintain healthy blood pressure levels.

3. **Eye Health:** High in lutein and zeaxanthin, maize supports eye health and lowers cataract risk.

**Culinary Uses:**

Corn can be enjoyed in various forms, including:
- **Boiled or Grilled:** Corn on the cob makes for read more a delicious side dish.
- **Salads and Salsas:** Adds sweetness to dishes.
- **Soups and Stews:** Adds depth and health benefits.

**Conclusion:**

Incorporating maize into your meal plan can provide numerous nutritional advantages. As with any food, moderation is key to reaping its benefits.