cholam flakes It’s also a rich source of magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. Furthermore, half a cup (96 grams) of cholam provides approximately 20% of the recommended daily fiber intake. Finally, this grain is a great source of protein. It consists primarily of insoluble fiber, which makes it a low-glycemic index food.  Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease. Yellow corn is a good source of the carotenoids lutein and zeaxanthin