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Corn is a very versatile type of cereal that has several health benefits such as protecting your eyesight, as it is rich in the antioxidants lutein and zeaxanthin, and improving intestinal health, due to its high fiber content, mainly insoluble.
This cereal can be consumed in several ways, and can be added to salads and soups, in addition to being used to make cakes, pies, hominy or mush, for example.
Among the main health benefits of corn are:
- Prevent eye disease, as it protects the ocular macula due to the presence of the antioxidants lutein, zeaxanthin and beta carotene;
- 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 to lose weight, since it has fibers that help to increase the feeling of satiety. However, because it is rich in carbohydrates, the consumption of corn must be part of a healthy and balanced diet;
- Reduce cholesterol levels, as it has insoluble fibers that help decrease the absorption of fat present in food and increase the excretion of bile acids. In addition, when fermented by the intestinal bacteria, short chain fatty acids are produced, inhibiting cholesterol synthesis in the liver, which reduces the risk of cardiovascular disease;
- Help control blood sugar, as it contains fibers and vitamins of the B complex, in addition to magnesium;
- Give energy, for being 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 the case of celiac disease or gluten intolerance.
Popcorn is the richest in fiber, making it a great ally for good intestinal functioning. In addition, it contains more minerals such as phosphorus, magnesium and zinc, while green corn contains more 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 of cooked green corn |
Energy | 98 calories |
Proteins | 3.2 g |
Fats | 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 |
Potassium | 162 mg |
Phosphor | 61 mg |
Magnesium | 20 mg |
calcium | 2 mg |
Zinc | 0.5 mg |
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 healthy diet.
Healthy corn recipes
The following are some healthy recipes that can be prepared with corn:
1. Canjica Fit
Ingredients:
- 1 cup of corn hominy;
- 1/2 cup of coconut milk;
- 1/2 cup of water;
- 2 carnations;
- 2 cinnamon sticks;
- 2 tablespoons of culinary sweetener;
- 1 tablespoon of cornstarch.
Preparation mode:
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 gains consistency. Serve hot or cold.
2. Corn cake
Ingredients:
- 3 whole eggs;
- 1 can of drained green corn;
- 100 ml of skimmed milk;
- 1 tablespoon of butter;
- 3 tablespoons of culinary sweetener powder or coconut sugar;
- 6 tablespoons of rolled oats;
- 1 tablespoon of baking powder.
Preparation mode:
Beat the egg whites and reserve. In a blender, beat the egg yolks, butter, milk and canned corn. In another bowl put the liquid dough, sugar, rolled oats and mix well. After well mixed add the baking powder and finally the egg whites, gently. Place in a greased pudding form, taking to the medium preheated oven for about 30 minutes or until golden brown.
3. Salad with corn
Ingredients:
- 2 large tomatoes (500 g);
- 1 large avocado;
- 1/2 can of drained green corn;
- 1/2 onion in strips;
- 30 g of white cheese cut into cubes.
For the vinaigrette:
- 2 tablespoons of olive oil;
- 1 tablespoon of vinegar;
- 2 tablespoons of water;
- 1/2 tablespoon of mustard;
- 1 1/2 teaspoon of salt;
- A pinch of pepper.
Preparation mode:
Wash and cut the tomatoes into cubes, preferably without seeds, and do the same with the avocado. Place tomato, onion, cheese, avocado and corn in a container. Beat all the ingredients until there is a uniform mixture and then add to the salad.
4. Chicken and corn soup
Ingredients:
- 1 / skinless chicken cut into pieces;
- 2 liter of water;
- 2 ears of corn cut into slices;
- 1 cup of diced pumpkin;
- 1 cup of diced carrots;
- 1 cup of diced potatoes;
- 2 chopped coriander sprigs;
- 1/4 purple 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 bruised garlic;
- Salt and pepper to taste.
Preparation mode:
Place the oil in a large saucepan to sauté the onion in squares and the bruised garlic cloves. Then add water, franfo, chives, the onion cut in half, the pepper, the slices of corn, salt and pepper to taste.
Bring to a boil until the corn and chicken are tender and then add all the vegetables and remove the pepper and chives. When all the ingredients are soft, add the chopped cilantro. It is important to gradually remove the foam that forms in the broth.