Corn
The United States produces more corn than any other country, according to the Environmental Protection Agency. The primary location for corn production is in the Midwest in an area known as the corn belt that includes Iowa, Illinois, Indiana and Ohio. Long before modern corn cultivation practices began, Native Americans grew corn and introduced it to the European settlers. The bountiful nutrition it provides sustained them through the harsh winters of the New World.
A 1-cup serving of corn provides 4.7 g protein, or 9 percent of the FDA recommended daily requirement. The protein corn provides does not contain all of the essential amino acids the body needs. You can consume beans that contains an amino acid profile complementary to corn to get a complete protein.
The folic acid corn provides in a 1-cup serving is 61 mcg, or 15 percent of the daily requirement. Folic acid is a B vitamin that responsible for enzyme metabolism and DNA synthesis. A deficiency can cause fetal brain and spine deformations. Women who may become pregnant need to meet folic acid requirements in the first month of conception to prevent birth defects.
A serving of corn provides 3 g fiber, or 12 percent of the amount you need each day. Fiber is an important dietary nutrient that regulates digestion, maintains a healthy blood glucose level and absorbs excess cholesterol lowering your risk of cardiovascular disease. A serving of corn contributes to the five to nine daily servings of fruits and vegetables the FDA recommends.
A 1-cup serving of corn provides 125 calories, or 6 percent of the amount you need each day. You obtain the nutrients you need from low-calorie, healthy foods and reduce the risk of reaching an unhealthy weight level. Maintaining a healthy weight is a challenging task in the United States where two-thirds of Americans are overweight or obese.