Sweet corn is a starchy vegetable that doubles as a functional food. Starchy means it is high in carbohydrate content. Functional means it contains multiple nutrients that can bring benefits to the body. When it comes to the diet, sweet corn works well as a side dish, or an ingredient in soups, salads or casseroles. By combining it with other foods, you can boost the nutrient content even more.
Sweet Corn Healt Benefits Amazing Tips
- Sweetcorn is rich in Vitamin B1.B5,B9,C,phosphorous,manganese,fibre.
- Reduces the heart strokes:
Vitamin B9 is used to reduce the damaging of blood vessels.Damaging of blood vessels results in heart strokes ,attacks.So by eating the sweet corn heart strokes and attacks can be reduced.
- Prevents Lung Cancer:
By eating sweet corn lung cancer can be prevented.Instead of having junk food at evening times have a sweet corn for being healthy and beauty.
- Improves memory:
The Vitamin B1 in sweet corn is used to improve memory.So this sweet corn is used for every student while studying.
- Improves vision:
By eating sweet corn the age related eye problems can be reduced and every one can have a healthy vision.
- Sweetcorn is a good source of folate. It also helps protect against age-related macular degeneration and helps fight free radicals in the retina.
- It provides more starch and more calories than most vegetables.
- It is high in iron and potassium. It is also a good food for steadying blood sugar.
- It contains carotene, which acts as our defense system that kicks out any kind of disease.
- Sweet corn contains beta-carotene, small amounts of B vitamins and vitamin C. It is a useful source of protein.
Low in Calorie
When you go on a diet, the doctor asks you to go on a low calorie diet and warns you against corn. However, they don’t mean ‘baby corn’. The vegetable will give you only 25 calories per 1/2-cup serving. On the other hand, 1/2-cup serving of regular corn kernels has 80 calories. The baby corn is certainly a low-calorie food and fills you up without hurting your pocket. So if you are trying to lose or maintain a healthy weight, have baby corns.
Low in Carb and High on Fiber
Baby corn has a lower carb count. Additionally, it is a good source of fiber. About 1/2-cup serving of baby corn contains only 4 grams of carbs. Getting more fiber in your diet comes with many health benefits such as a lower risk of heart disease and Type 2 diabetes. Fiber in baby corn also helps keep you feeling full. This will remove craving and lower body weights.
About 1/2-cup serving of baby corn contains 2 grams of protein. It contains 0 grams of fat. Both protein and fat are very essential nutrients for body. It is recommended that you get 10 to 35 percent of your calories from protein. Only 20 to 35 per cent of your calories is required from fat. Protein is required for making make new cells. Fats in the body act as a good source of energy.
Beware of high content of sodium if you are considered canned baby corns for your dishes. Baby corn is a source of sodium. A 1/2-cup serving of baby corn contains 280 milligrams of sodium. This is good for those suffering from low blood pressure problems. In case, you are truly concerned about sodium content, it is better to go for fresh baby corn. These are easily available at your local farmer’s market. Too much sodium in your diet tends to raise blood pressure and may lead to water retention. Ideally, the daily recommended intake of sodium for a healthy individual should is not more than 2,300 milligrams on a daily basis.
Vitamins and Minerals
Baby corn is loaded with many healthy vitamins and minerals. A 1/2-cup serving is enough to meets about 4 per cent of the daily value for iron, vitamin A, and 2 per cent of the daily value for vitamin C. Both vitamin A and C are essential nutrients for your immune system. These help your body fight off various types of infection. Your body also requires good amount of iron to transport pure oxygen from your lungs to the rest of your body. This is essential to keep your body healthy always.
Lower Calories Baby Corn Dish
Baby corn delight is a famous recipe from Asian and Mediterranean regions. Although it tastes heavenly, it is important to know that it is high in calories and not really heart healthy. So it is best to refrain from the traditional method of preparing Baby Corn Delight. This can be potentially dangerous for those trying to lose weight. If you would still like to enjoy this dish, it is better to create a healthier version of the meal.
- Healthier and Tastier Baby Corn Delight Version
- First, you need to start off by buying fresh baby corn on the cob. This will contain very few calories.
- Using a sharp knife, cut the corn off the cob.
- Don’t fry it in oil as you would do for the traditional recipe. Instead of frying it in oil, just steam or boil it in order to cut back even more on calories.
- Now it is time to make the roux. Instead of using full cream milk; use milk that is either low or non-fat. Also for roux, use butter prepared without added salt.
Making the above mentioned changes in the recipe for Baby Corn Delight will help you save on good amount of calories. This will also ensure that you are having a healthier, and tastier baby corn dish.
- It is also a good source of many vitamins including pantothenic acid (vitamin B5), folate and niacin (vitamin B3). Corn was also determined to be a good source of dietary fiber, minerals phosphorous and magnesium.
- Corn is an excellent source of thiamin, providing one-third (32.7%) of the daily value for this nutrient in a single cup. Thiamin is an integral participant for memory.
Sweet Corn Boiled:1.00 cup contains 177.12 calories
vitamin B1 (thiamin) 0.36 mg
folate 76.10 mcg
dietary fiber 4.60 g
vitamin C 10.16 mg
phosphorus 168.92 mg
manganese 0.32 mg
vitamin B5 (pantothenic acid) 1.44 mg
Is corn a starch or a vegetable? Is it good for you or fattening? Many people are confused about corn’s benefits.
Corn is actually considered a grain, like wheat and rice and for vegetarians is added to a meal of tofu or legumes to make a complete protein of amino acids. But it is also a starchy vegetable. It depends on the variety and when you harvest it.
Corn was a staple to the Native Americans. Most of us think of corn as yellow, but there are white, blue, black and red varieties as well. Yellow corn is high in carotenes and lutein which have been researched as a preventative for macular degeneration and heart disease. So called sweet corn (Indian corn, sugar corn) it comes in many varieties. Shoepeg or white corn is highest in sugar content and so is often considered a starchy vegetable. The difference between Indian sweet corn and field corn is the Indian corn is picked prematurely when it is in a milky stage. Field corn is picked when its kernels have matured and dried and then ground into masa, a corn based flour.
Corn is a staple produce in the United States but is also grown in Brazil and today in China as well. When sweet corn is picked, it must be consumed fairly quickly, freezed or canned to keep the sucrose from turning into starch.
Corn is one of the most popular garden grown vegetables. It does require a good amount of space, however. Corn is monoecious, which means it contains both male and female flowers on the same plant. The males are the tassels, and the females that catch the pollen are what most people term as the silk. However, it is better to plant corn in several block rows rather than one single long row to allow thorough cross pollination.
To grow corn, plant 2-3 seeds in each hole, 12-15 inches apart, in nitrogen enriched soils only after it has reached at least 50-60 degrees, depending on the variety. Otherwise, the seeds will not germinate. If you buy seed packets, look for the symbols su, se or sh2 on the label. The “se or EH” means it is enhanced to be more sweet and tender. The sh2 variety has the kernels which are smaller and closer together for added sweetness.
Corn Nutritional Content
Corn does contain carbohydrates, which has given it a bad reputation in recent years. But it also has high levels of antioxidants that actually increase when you cook it. By cooking corn it does lose its Vitamin C pretty rapidly, however.
For each 100 grams or 3.5 oz serving of sweet corn -
Niacin 1.7 mg
Vitamin C 6.8 mg
Magnesium 37 mg
Potassium 270 mg
The antioxidants in corn come from ferulic acid, which has been linked to cancer prevention. Even though it scores a medium on the glycemic index, it is high in niacin and potassium. Its lutein and beta carotene levels have been linked to cognitive brain function retention. Advanced Alzheimer patients have low levels of both, but it is not clear which is the “chicken” and which is the “egg”. More research needs to be done. Corn also is a good source of magnesium and essential fatty acids.
Corn Cautions and Concerns
Those on a low glycemic diet should consult with their dieticians before adding corn products to their diet. Because of the high sugar content, Diabetics need to also monitor their intake carefully.
Corn is a starch, and when combined with beans, does complete the amino acid proteins. However a 1/4 cup of corn will suffice with a 1/2 cup of beans. While many are saying it can ward off cancer, eye degeneration and Alzheimer’s, other healthy foods can make the same claim.
Sweet corn has a moderate amount of dietary fiber. One cup contains just over 3.5 grams. Adult men should try to consume at least 30 grams of fiber a day, and women should get at least 20 grams. Fiber is a nondigestible form of carbohydrate that helps stabilize blood sugar levels, prevent constipation and reduce the risk of high cholesterol. It also helps you feel full for longer after you eat it. This is especially beneficial if you are trying to lose weight or maintain weight. Pairing corn with beans and other vegetables in a salad or soup will give you an extra shot of fiber.