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Corn is a very versatile type of cereal that has several he alth benefits such as protecting vision, as it is rich in the antioxidants lutein and zeaxanthin, and improving intestinal he alth, due to its high fiber content, mostly insoluble.
This cereal can be consumed in different ways, and can be added to salads and soups, as well as being used to make cakes, pies, hominy or pamonha, for example.
Among the main he alth benefits of corn are:
- Prevent eye diseases, as it protects the eye macula due to the presence of the antioxidants lutein, zeaxanthin and beta-carotenes;
- Strengthen the immune system, as it is rich in carotenoids and vitamins, which helps to increase the body's defenses, thus preventing diseases such as flu and cold, for example;
- Help you lose weight, as it has fibers that help increase the feeling of satiety. However, as it is rich in carbohydrates, corn consumption should be part of a he althy and balanced diet;
- Reduce cholesterol levels, as it has insoluble fibers that help reduce the absorption of fat present in food and increase the excretion of bile acids. In addition, when fermented by intestinal bacteria, short-chain fatty acids are produced, inhibiting the synthesis of cholesterol in the liver, which reduces the risk of cardiovascular diseases;
- Help control blood sugar as it contains fiber and B vitamins, as well as magnesium;
- Give energy, as it is rich in carbohydrates;
- Improve intestinal transit, as its fibers favor the formation of feces and serve as food for the intestinal flora. In addition, it does not contain gluten and therefore can be consumed in case of celiac disease or gluten intolerance.
Popcorn corn is the richest in fiber, being a great ally for good intestinal functioning. In addition, it contains the most minerals such as phosphorus, magnesium and zinc, while green corn contains the most vitamins, especially folic acid, niacin and vitamin B6. Learn how to consume popcorn the right way so you don't get fat.
Corn nutritional information
The following table shows the nutritional information for 100 g of cooked green corn:
|Components||100 g cooked green corn|
|Proteins||3, 2 g|
|Fat||2, 4 g|
|Carbohydrates||17, 1 g|
|Fibers||4, 6 g|
|Vitamin C||1, 7 mg|
|Vitamin E||0, 29 mg|
|Vitamin A||4 mcg|
|Vitamin B3||3, 74 g|
|Vitamin B9||75 mcg|
|Lutein||1, 50 mg|
|Zeaxanthin||0, 57 mg|
|Carotenes||2, 20 mg|
It is important to mention that to obtain all the benefits mentioned above, corn must be included in a balanced and he althy diet.
He althy Corn Recipes
Here are some he althy recipes that can be prepared with corn:
1. Canjica Fit
- 1 cup of corn hominy;
- 1/2 cup coconut milk;
- 1/2 cup of water;
- 2 carnations;
- 2 shin sticks;
- 2 tablespoons of culinary sweetener;
- 1 tablespoon of cornstarch.
Place the hominy in a container and cover with water, letting it soak for 12 hours. Discard the water and cook the hominy in a pressure cooker for about 25 minutes. In a pan, add the coconut milk, water, cloves, cinnamon, sweetener and cornstarch, and stir well until boiling. When it starts to thicken, add the cooked hominy and continue stirring until the cream is uniform and takes on consistency.Serve hot or cold.
2. Corn Cake
- 3 whole eggs;
- 1 can of drained green corn;
- 100 ml skimmed milk;
- 1 tablespoon of butter;
- 3 tablespoons of powdered culinary sweetener or coconut sugar;
- 6 tablespoons of rolled oats;
- 1 tablespoon of baking powder.
Beat the egg whites and set aside. In a blender, beat the yolks, butter, milk and canned corn. In another bowl put the liquid dough, sugar, oat flakes and mix well. After mixing well, add the baking powder and finally the whites, gently. Place in a greased form for pudding, taking it to the preheated medium oven for about 30 minutes or until golden.
3. Salad with corn
- 2 large tomatoes (500 g);
- 1 large avocado;
- 1/2 can of drained green corn;
- 1/2 onion in strips;
- 30 g white cheese, cut into cubes.
For the vinaigrette:
- 2 tablespoons of olive oil;
- 1 tablespoon vinegar;
- 2 tablespoons of water;
- 1/2 tablespoon mustard;
- 1 1/2 teaspoon s alt;
- A pinch of pepper.
Wash and cut the tomatoes into cubes, preferably without seeds, and do the same with the avocado. Place the tomato, onion, cheese, avocado and corn in a bowl. Whisk all the ingredients together until you get a uniform mixture and then add to the salad.
4. Chicken soup with corn
- 1/ skinless chicken cut into pieces;
- 2 liter of water;
- 2 ears of corn, cut into slices;
- 1 cup diced pumpkin;
- 1 cup diced carrots;
- 1 cup diced potato;
- 2 chopped coriander sprigs;
- 1/4 red bell pepper;
- 1 sprig of chives;
- 1/2 large onion cut in half;
- 2 teaspoons of olive oil;
- 1/2 onion, chopped into squares and 2 cloves of crushed garlic;
- S alt and pepper to taste.
Place the oil in a large pan to sauté the diced onion and the bruised garlic cloves. Then add water, chicken, chives, the onion cut in half, the pepper, the corn slices, s alt and pepper to taste.
Let it boil until the corn and chicken are tender, then add all the vegetables and remove the peppers and chives. When all the ingredients are soft, add the chopped coriander. It is important to gradually remove the foam that forms in the broth.