Uncovering the Surprising Nutrition Value of Corn: Why You Should Add it to Your Diet
Corn has been a staple in many cultures for centuries. It is a versatile grain that can be used in a variety of dishes, from savory to sweet. But did you know that besides its delicious taste, corn also packs a powerful nutritional punch?
In this article, we will explore the nutritional value of corn and why it should be added to your diet.
What’s in a Kernel of Corn?
Corn is high in several essential nutrients. One cup of boiled corn contains:
– 143 calories
– 3.6 grams of protein
– 31 grams of carbohydrates
– 3.5 grams of fiber
– 2 grams of fat
Rich in Vitamins
Corn is loaded with vitamins and minerals, making it a great addition to any healthy diet. Here are some of the vitamins found in corn:
– Vitamin B: Corn is rich in several B vitamins, including thiamin, niacin, and pantothenic acid. These vitamins play a crucial role in keeping our bodies energized and healthy.
– Vitamin C: Corn is a great source of vitamin C, an essential nutrient that helps strengthen our immune system and fight off infections and illnesses.
– Vitamin E: Corn contains vitamin E, a powerful antioxidant that helps protect our cells from damage caused by free radicals.
Packed With Minerals
Corn is also an excellent source of minerals, including:
– Iron: Corn is rich in iron, a mineral that helps transport oxygen throughout our bodies. Iron is also essential for maintaining healthy blood and preventing anemia.
– Magnesium: One cup of boiled corn contains 28% of the recommended daily intake of magnesium. This mineral plays a crucial role in over 300 biochemical reactions in our bodies, including muscle and nerve function, blood sugar control, and blood pressure regulation.
A Low-Fat, Low-Calorie Choice
Corn is a low-fat and low-calorie food, making it an excellent choice for those looking to maintain a healthy weight. One cup of corn contains just 143 calories and two grams of fat.
Furthermore, corn is high in soluble fiber, which can help keep you full for longer periods, reducing the number of calories you consume throughout the day.
How to Add Corn to Your Diet
There are many ways to add corn to your diet. Here are some ideas to get you started:
– Add corn to your salads: Boil or grill fresh corn and add it to your favorite salad for a delicious crunch.
– Make corn salsa: Combine boiled corn, diced tomatoes, onions, and fresh cilantro for a tasty salsa that can be served with chips or added to tacos and burritos.
– Cook corn on the cob: Boil or grill fresh corn on the cob and serve it with a sprinkle of salt and a pat of butter for a classic side dish.
– Try corn chowder: Make a creamy corn chowder by blending boiled corn with milk, cream, and your favorite spices.
Key Takeaways
Corn is a delicious and nutritious grain that offers a wealth of health benefits. It is high in several essential nutrients, including vitamins B and C, iron, and magnesium. Furthermore, it is a low-calorie, low-fat food that can help you feel full for longer periods, making it an excellent choice for those looking to maintain a healthy weight.
So next time you’re looking for a healthy and tasty addition to your diet, consider adding some corn to your plate!
