In addition to the many sweet corn health benefits, sweet corn’s nutritional profile is pretty good. Sweet corn has vitamin B1, vitamin B5, vitamin C, folate, phosphorus, dietary fiber, and manganese.
As an add-on to the sweet corn nutrients already stated, it also has a full array of other nutrients such as sugar, carbohydrates, soluble and insoluble fiber, vitamins, minerals, sodium, amino acids and more.
Health Benefits Of Sweet Corn
There are quite a few health benefits of sweet corn. The significant amount of folate corn supplies helps in maintaining a good health for our heart. Statistics have proven to us that regular consumption of folate reduces the heart attack rates by 10 %. For smokers, sweet corn consumption reduces the risk of lung cancer by 37 %. Another major health benefit from sweet corn consumption is the increase in memory levels. The reason for this is the presence of Thiamin which is traditionally known to be a key role player for energy production in a human body and also helps in increasing cognitive function.
Another important element of sweet corn is panthothenic acid which is rich in Vitamin B content and helps energy production under extreme stressful conditions.
For these various reasons, the consumption of sweet corn is very necessary, as it has so many health benefits. It is a good idea to include sweet corn as a staple part of your diet to a considerable extent so as to maximize the benefits that you can glean from this rich food source.
Sweet Corn Calories
Most corn varieties fall under the category of grains, and they are harvested after full maturity. On the other hand, sweet corn is a vegetable, consumed when the kernels are still fresh. Canning or freezing are other ways to store this perishable variety. There is a huge debate encircling sweet corn health risks. Sweet corn has higher sugar content than other available corn varieties. This poses the question of sweet corn calories and whether it is a good idea to include it in a daily diet.
Sweet corn calories: Despite its high sugar content, a single serving (a medium-sized ear of corn or about 90 grams of kernels) of yellow sweet corn constitutes about 77 calories approximately. If you are consuming frozen or canned kernels, you can check the labels to determine calories per portion. Canned kernels usually contain corn syrup used for preservation and this may drastically increase sweet corn calories. In addition to increasing the sweet corn calories, corn syrup has several negative effects on an individual’s health and so it is better to avoid it as far as possible. If you still decide to use it, it is best to drain and rinse the sweet corn kernels before cooking or consumption. Canned corn is also less nutritious than fresh sweet corn.
Health benefits and risks: Sweet corn contains nutrients such as beta carotene (also found in carrots). Our body converts beta carotene into vitamin A. Sweet corn also contains small traces of vitamins B and C, and other micronutrients such as manganese, phosphorus, folates, and dietary fiber. Beta carotene that gives the sweet corn its rich orange, red color may also avert signs of lung cancer and promote lung health. The folates are beneficial for heart health and prevent the risk of congenital defects. A folate rich diet may also lower the risk of lung cancer amongst individuals.
A moderate consumption of sweet corn may help children with increasing brainpower and memory. This is because thiamine (a component of Vitamin B) helps promote increased memory. Recent research has focused on sweet corn and its antioxidant properties.
Sweet corn antioxidants can prevent cardiovascular problems and fight cancer. Studies also suggest that despite the cooking process, sweet corn does not lose its antioxidant properties. In fact, cooking only releases the antioxidants that can fight the damage caused by free radicals.
Studies reveal that sweet corn may actually provide more nutrition than most vegetables and fruits. However, how you choose to consume sweet corn is important too. Most sweet corn recipes call for additional butter and salt. Therefore, while sweet corn is good for your heart, cooking it in fat may render its nutritional value void. Instead, try sweet corn recipes that call for grilled corn. Plain corn on the cob grilled and garnished with salt and pepper makes a great side dish. Try boiled corn kernels in healthy salads or sautéed vegetables. You can also add boiled corn to your soup or meat stew for a rich, creamy flavor.