Davis advises consuming corn in its least processed form in order to get the maximum health advantages from it. Both fresh and frozen corn, which has been flash-frozen at the height of freshness and steamed until al dente, are excellent ways to savor the sweet kernels in all their glory. Brand new corn on the cob can be roasted, grilled, or boiled. She adds that minimally processed corn tortillas might also be a fantastic choice and that it's wise to consider the sodium content and corn grade used.
The possibility of genetically modified grain is another source of worry. The majority of GMO maize consumed in the United States, according to Davis, is utilised as animal feed and in processed foods like breakfast cereals, corn syrup, and corn oil. By visiting your local farmers' markets and carefully checking the nutrition information on the products you purchase, you can locate non-GMO maize.
Nothing captures the essence of summer quite like a serving of sweet, buttery corn on the cob, and nothing surpasses a burrito bowl topped with a liberal amount of fiery corn salsa. Here are all the beneficial nutrients you're consuming with each mouthful of corn, regardless of whether you choose to eat it with a rolling pin or a typewriter.
Soluble fibre in corn contributes to satiety and gut health:
Around two grammes of fibre can be found in one medium-sized ear of corn. Instead of insoluble fibre, corn has soluble fibre, which makes you feel content and full and supports good gut flora. Despite the fact that corn is a starchy crop, meaning it naturally contains more carbohydrates than some other vegetables, Davis believes the soluble fibre helps slow down the absorption of carbohydrates, minimising blood sugar rises and stopping you from feeling hungry too soon. (Corn's glycemic index score, which ranges from 56 to 69, is considered moderate.
Unexpectedly, corn is a good source of plant protein:
If you're a vegetarian or vegan, adding corn to salads, pastas, rice bowls, salsas, and other dishes is a cunning way to increase their protein intake. Although it's not much, corn has more protein than most other vegetables, with roughly three grammes per ear. Similar to fibre, protein aids in preventing hunger and cravings while performing a number of vital bodily tasks, such as repairing and growing muscle.
Nutrients in corn protect the eyes:
Everybody talks about how carrots keep your vision sharp, but corn also merits mention. The primary components in the yellow spot of the human retina are lutein and zeaxanthin, which also give commonly seen maize varieties their characteristic yellow colour. Consuming these two carotenoids can enhance visual acuity, protect the eyes from the harm caused by blue light, and even lower the risk of developing cataracts and age-related macular degeneration.
Potassium and magnesium are both found in corn:
About 6% of the daily potassium requirements and 9% to 12% of the daily magnesium requirements are met by one serving of maize. These minerals, which are both considered electrolytes, are involved in a wide range of bodily functions. Among its many functions, potassium helps control hydration levels, transmit nerve messages, protect bones, and lower blood pressure. Magnesium also has a role in blood pressure control, nerve regulation, and lowering the risk of ischemic heart disease and stroke.
C and B vitamins can be found in corn:
Corn checks off vitamins and minerals in both the vegetable and whole grain categories, depending on your perspective. One cup of sweet yellow corn provides 17% of the recommended daily intake of vitamin C, an antioxidant that helps with collagen formation, iron absorption, and immune system support.
Additionally, it provides around 19% of the recommended daily intake of folate and 24% of the recommended daily intake of thiamine, two B vitamins that aid in converting carbs into energy. Consuming enough folate during pregnancy is crucial for ensuring healthy foetal growth and avoiding some birth abnormalities. Adults should get 400 mcg of folate daily, and pregnant women should get 600 mcg. A cooked cup of maize has 51 mcg in it.
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