Nutritional values of one small ear of sweet, white, corn on the cob:
it contains 63 calories, 13.9g of total carbohydrates, 2g of dietary fibre, 0.9g of fat and 2.4g of sugar.
saturated fat and 0.8g fat comes from healthy unsaturated fats.
You’ll also gain minimal heart-healthy fatty acids in 11.7mg of Omega-3s and 396mg of Omega-6s. Corn on the cob contains 27.9mg of magnesium, 65mg of phosphorus, 197mg of potassium and 0.1mg of manganese. Other minerals include iron, zinc and copper.
- Corn is a source of vitamin A, contains antioxidant and the natural food dyes lutein and zeaxanthin, collectively called carotenoids. These naturally occurring substances promote good eye health.
- Like other vegetables, corn is low in calories and high in fiber, helping to prevent obesity and adding to a feeling of fullness, which can prevent overeating at mealtime.
- It is a good source of grain when dried. The fiber content is corn promotes digestion which it true of whole grains.
- The high amount of fiber in corn helps lower cholesterol levels and also reduces the risk of colon cancer.
- Corn, if consumed in moderate quantities, has been seen to be beneficial for those suffering from diabetes.
- Owing to the presence of thiamin, corns help in the metabolism of carbohydrates.
- Corn has been found to be helpful in treating kidney problems, including renal dysfunction.
- Corn contains many minerals, out of which phosphorus is the most important. It is essential for the normal growth and bone health. The other minerals are copper, magnesium, iron and zinc.
- Corn is rich in vitamins, which help in the proper growth of the nervous system. For a good eye sight and skin complexion, corn is very beneficial.
Some ways of preparing corn
- Corn meal or corn flour can be baked into muffins or corn bread.
- Can be used in making our normal moi moi (use corn meal instead of beans)
- It can be eaten boiled or roasted
- Fresh corn can be used in making soup
- It can be cooked with beans