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Corn Nutrition: Facts
and Health Benefits
The nutritional value of corn or
maize, is excellent as this sweet tasting, succulent
vegetable provides a range of vitamins including vitamin
A, vitamin B and vitamin C. It is very nutritious as
it contains important nutrients which are essential to
our health and well-being including potassium, protein,
iron, magnesium and phosphorus.
Corn Nutrition:
Nutritional Data and Facts
The word corn was the English word given to
staple food. When Christopher Columbus arrived on
the Caribbean Island of Cuba in 1492, he was given
mais as a gift by the Native Americans. The Indians
names this type of food mais but we commonly
recognize it by the names of corn or maize. The name
derived as this was the staple food for
Indians. It is a tall North American cereal plant,
otherwise known as Zea mays, that yields large
kernels, or grains which are yellow in color and
grow in rows on a cob. The corn cobs grow within
closely fitted, long, green leaves. |
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Corn Nutrition Facts
and
Health Benefits
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Nutrition Fact: There are
5
types - popcorn, sweetcorn, dent,
flint and flour corn
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Sweetcorn is an
ideal snack food for kids as it's bursting with
nutritional benefits and has an appealing sweet and
delicious taste! The nutritional value is high!
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Nutrition Fact: It can be
eaten on the cob or as kernels on the side!
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Nutrition Fact: Maize
originated from South America, it was a very
important food source to the Native Americans as it
has high nutritional value!
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The Native
Americans utilised the cereal plants using them to
build shelters!
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Corn Nutrition Calories
and Carbs
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Nutritional
Benefits and Value
Sweetcorn is fairly low in calories
and is fantastic as part of a controlled diet. It is a very healthy vegetable
that is bursting with nutritional beneifts. The amount of calories
and carbs in corn depends on the way that it is cooked, for example if
it is
fried, baked, grilled, bbq, stir-fried, steamed, or
boiled. The following calorie guide can be used to
calculate the amount of carbohydrates and calories:
Carbohydrates and
Calories in Maize per 100 grams:
Boiled Baby Corn on
the Cob
Nutrition - 24 calories / 2.7g carbs
Corn on the Cob Nutrition - 110 calories / 18g carbs
Canned Corn Kernels Nutrition - 122 calories / 26.6g carbs
Frozen Corn Kernels
Nutrition - 93 calories / 18.4g carbs |
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Corn Nutrition: History
and Information
Corn was originally cultivated in
South America. It was highly regarded by the Native
Americans as it was a very important source of food that
contained high nutritional value with an excellent,
divine flavor. The Native Americans did not solely use
corn for eating purposes as the corn plants had other
great benefits! The plants were used for making fences
and shelters! These cereal plants can grow to
approximately 11 feet tall so they became hugely
beneficial to natives. Planting and harvesting this
vegetable was
of extreme importance, and it became regarded as
a necessity and a source of life!
Corn Nutrition: Picking and Storing
to Maintain Vitamins and
Nutrition
The fresher the better! Natural sugar starts to turn to starch once
the vegetable
has been picked. The husks should appear green with
golden tassels. They should be matt-free and dirt-free.
This vegetable should appear yellow, vibrant and plump.
Avoid selecting limp or shriveled looking vegetables.
Corn Nutrition
Cob Varieties
There are different types of corn - sweetcorn
is corn on the cob. Baby corn is baby cobs of corn which
are immature when picked. This variety is delicious in stir
fry and are generally eaten whole.
Corn Nutrition: Preparing
for Cooking and retaining Nutrition
When preparing this vegetable for cooking,
remove the husks by carefully stripping them away. Use a
knife to cut the corn away, slice downwards from top to
bottom. This vegetable can be served on the cob or as kernels on
the side. |
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Corn Nutrition: How to Boil Corn
Place the corn on the cob in a
saucepan of salted boiling water. The cooking time will
vary depending on the size of the cob. Generally, the
cobs should be boiled for approximately 10 to 15
minutes. Serve the corn when it becomes tender, with a
little salt and butter.
This vegetable makes an excellent addition
to salad, it accompanies tuna extremely well and it is
an excellent food to serve alongside a variety of
vegetables. This is an excellent lunchtime snack as it
makes a healthy sandwich filler or salad addition which
is packed full of benefits. |
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Health
experts and nutritionists believe that a well-balanced
diet that includes at least five portions of fruit and
vegetables per day will help to considerably improve our
lifestyles and ultimately extend our lives |
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