Corn is a versatile cereal that provides numerous health benefits. Rich in dietary fiber, corn supports digestive health and promotes a healthy gut.

**Nutritional Profile:**

A medium-sized ear of maize contains approximately:
- **Calories:** 88 kcal
- **Carbohydrates:** 19 grams
- **Protein:** moderate protein level
- **Fat:** low fat content
- **Fiber:** 2 grams
- **Vitamins and Minerals:** Maize is a rich source of vitamin C, B-complex vitamins, Mg, and potassium.

**Health Benefits:**

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

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

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

**Culinary Uses:**

Maize can be consumed in various ways, including:
- **Boiled or Grilled:** Corn on the cob makes for a tasty side dish.
- **Salads and Salsas:** Adds sweetness to dishes.
- **Soups get more info and Stews:** Adds depth and health benefits.

**Conclusion:**

Incorporating corn into your meal plan can offer numerous health benefits. As with any food, balanced consumption is essential to maximizing health gains.