Summer is the perfect time to enjoy fresh, flavorful sweet corn. Roadside stands pop up across the Midwest, offering this versatile grain that is enjoyed worldwide. Corn is a staple food in many cultures, especially in Mexican cuisine, where up to 60% of the cropland is devoted to its cultivation. The entire corn plant is useful, and corn is processed into numerous products like tortillas, tortilla chips, polenta, cornmeal, and corn oil. Miniature ears, known as baby corn, enhance appetizers, soups, chowders, stews, and stir-fries.
Corn comes in various colors, each offering unique benefits. Whether roasted, boiled, broiled, steamed, grilled, or microwaved, corn is a versatile addition to stews, casseroles, salads, and salsas. Fresh corn on the cob is best cooked soon after picking to preserve its sweetness.
Nutritional Profile of Boiled Corn
Here are the nutrition facts for 3.5 ounces (100 grams) of boiled yellow corn:
- Calories: 96
- Water: 73%
- Protein: 3.4 grams
- Carbs: 21 grams
- Sugar: 4.5 grams
- Fiber: 2.4 grams
- Fat: 1.5 grams
Carbohydrates
Like other cereal grains, corn is primarily composed of carbohydrates, with starch being the main component, making up about 75% of its dry weight. Corn also contains small amounts of sugar. Sweet corn, a low-starch variety, has a higher sugar content, mostly sucrose. Despite its sugar content, sweet corn is a low-glycemic food, meaning it doesn't cause a rapid spike in blood sugar levels.
Fiber
Corn contains a fair amount of fiber, primarily insoluble fibers like hemicellulose, cellulose, and lignin. Insoluble fiber helps promote digestive health.
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Protein
Corn contains trace amounts of protein, ranging from 3% to 10% depending on the variety. The most abundant proteins in corn, known as zeins, constitute 40-50% of the total protein content. However, zeins are deficient in some essential amino acids, resulting in a lower overall protein quality. Zeins are used industrially to produce adhesives, inks, and coatings for pills, candy, and nuts.
Fat
The fat content of corn ranges from 2% to 5%, making it a low-fat food. Corn germ, a byproduct of corn milling, is rich in fat and is used to make corn oil. Refined corn oil is mainly composed of linoleic acid, a polyunsaturated fatty acid. It also contains vitamin E and phytosterols, which may help lower cholesterol levels.
Vitamins and Minerals in Corn
Corn contains several vitamins and minerals, although the amounts can vary depending on the type. Popcorn is rich in minerals, while sweet corn is higher in many vitamins.
Minerals in Popcorn:
- Manganese: An essential trace element found in high amounts in whole grains, legumes, fruits, and vegetables. However, its absorption from corn may be limited due to the phytic acid content.
- Phosphorus: Plays an important role in the growth and maintenance of body tissues.
- Magnesium: An essential trace element with many functions in the body. Its absorption may be reduced by phytic acid in corn.
- Copper: An antioxidant trace element that is generally low in the Western diet. It is important for preventing and slowing the development of age-related macular degeneration (AMD).
Vitamins in Sweet Corn:
- Pantothenic Acid (Vitamin B5): Found in nearly all foods, making deficiency rare.
- Folate (Vitamin B9 or Folic Acid): An essential nutrient, especially important during pregnancy.
- Vitamin B6: Serves various functions in the body.
- Niacin (Vitamin B3): Niacin in corn is not well absorbed unless the corn is cooked with an alkaline solution like limewater (calcium hydroxide).
- Potassium: An essential nutrient important for blood pressure control and heart health.
Bioactive Plant Compounds in Corn
Corn contains several bioactive plant compounds that may offer health benefits:
- Ferulic Acid: A polyphenol antioxidant found in higher amounts in corn than in other cereal grains like wheat, oats, and rice.
- Anthocyanins: Antioxidant pigments that give blue, purple, and red corn their color.
- Zeaxanthin: A carotenoid linked to improved eye health.
- Lutein: An antioxidant that protects your eyes from oxidative damage caused by blue light.
- Phytic Acid: An antioxidant that may impair the absorption of dietary minerals like zinc and iron.
Health Benefits of Corn
Corn is a healthy grain and a source of fiber, vitamins, minerals, and antioxidants. It may promote eye and digestive health.
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Eye Health
Macular degeneration and cataracts are common visual impairments, and nutrition plays a significant role in their prevention. Dietary intake of antioxidants, especially carotenoids like zeaxanthin and lutein, may boost eye health. Lutein and zeaxanthin, the predominant carotenoids in corn (especially yellow and orange corn), protect the retina from oxidative damage caused by blue light. High levels of these carotenoids in the blood are linked to a reduced risk of macular degeneration and cataracts.
Prevention of Diverticular Disease
Diverticular disease (diverticulosis) is characterized by pouches in the walls of the colon, leading to symptoms like cramps, flatulence, and bloating. Despite previous beliefs linking high-fiber foods to this condition, an 18-year study suggests that popcorn may protect against diverticular disease. Men who ate the most popcorn were 28% less likely to develop it.
Potential Concerns
While corn is generally considered safe, there are a few potential concerns to be aware of:
Antinutrients in Corn
Whole grain corn contains phytic acid (phytate), which can impair the absorption of dietary minerals like iron and zinc when consumed in large amounts. This is primarily a concern in developing countries where cereal grains and legumes are staple foods. Soaking, sprouting, and fermenting corn can reduce phytic acid levels.
Mycotoxins
Corn can be contaminated by fungi that produce mycotoxins, such as fumonisins, aflatoxins, and trichothecenes. High consumption of contaminated corn is a suspected risk factor for cancer and neural tube defects. Food safety authorities in developed countries monitor mycotoxin levels in foods to ensure safety.
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Tips for Buying and Storing Corn
- Buy Fresh: Choose corn that is picked daily and stored in refrigerated bins at local stores or on ice at farmers’ markets.
- Check the Husks: Look for husks that are tight, green, and fresh-looking.
- Avoid Shucked Corn: Never buy shucked corn, and resist peeling the husks in the store.
- Cook Quickly: Corn is best if cooked and eaten within a few hours of picking.
- Store Properly: If you need to store corn, leave it in the husk in the fridge for up to 5 days.
Cooking Methods for Corn
Corn is very versatile and can be prepared in many ways:
- Boiling or Steaming: After husking, cook corn by placing ears upright in a stockpot with 1 to 11/2 inches of water. Cover and steam for about seven minutes after boiling begins. Adding sugar to the water can enhance the sweetness.
- Microwaving: Microwave corn in or out of its husk. For the best flavor, remove the outer husks but leave the inner husks intact.
- Roasting/Grilling: Grill sweet corn in the husk or out of it. Soaking the corn in husks in cold water before grilling gives a milder flavor. Husking first results in a more intense grilled-corn flavor.
Corn in a Balanced Diet
Corn, especially whole grain corn, can be a valuable part of a balanced diet. It provides essential nutrients, fiber, and antioxidants. However, refined corn products like tortilla chips offer fewer health benefits. To maximize the nutritional benefits of corn, choose fresh, whole corn and prepare it using healthy cooking methods.