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What other food is so associated with the summer like fresh corn on the cob? This fragrant delicacy, generously sprinkled with salt, can be found on almost any beach, on street stalls and even in fast food.
Are there any benefits of this sweet product?
Interesting facts about corn
Under the name “maize” corn, which has become in our country, “Queen of the fields”, emigrated on the ships of the conquistadors from the American continent to Europe.
In its homeland it has been domesticated for over eight thousand years ago and became not only an important food crop, but also the object of worship for the peoples of the countries of Central and South America.
Now corn grows almost anywhere in the world. Its largest producers – the U.S., China, Brazil, Mexico, Russia, Ukraine, Romania and South Africa.
There are over 100 varieties of corn. In addition to the well known yellow cobs, corn is grown with white, pink, red, blue, purple and even black beans.
The color of corn determines its useful properties. So, in the yellow corn contains large amounts of antioxidant carotenoids in the blue – anthocyanins in purple – Protocola acid.
How useful the corn is?
As has been said before, yellow corn attach the carotenoids lutein and zeaxanthin – natural dyes and antioxidants. Even in corn flour after drying and grind persists record concentration of these antioxidants – about 1300 mg per 100 g!
In addition, corn is an excellent source of fiber. Its grain, even well cooked, chewy due to the high content of dietary fiber. This allows to part with the feeling of hunger for a long time.
In addition, fiber improves digestion and “feeds” beneficial microflora of the intestine. The recommended amount of fiber – 12 grams per day – contain about two and a half cups of fresh corn kernels.
Corn is not only useful for those who are trying to loose weight, but for people with diabetes. Due to the fact that fiber-rich corn are digested very slowly, they do not provoke an increase in the level of glucose in the blood.
Incidentally, nutty flavor of corn porridge and elegant look of its grains makes corn healthy Breakfast and side dish for the picky eaters.
100 g of corn contains almost 10 percent of the daily value of vitamin C, about nine – vitamin B3 and magnesium, more than eight percent of the daily value for vitamin B5 and only 90 calories.
How to choose corn?
When buying corn cobs, choose those that do not have time for a long time to lie in the sun. Such fruits multiply rapidly harmful bacteria. Prefer the cobs, which had fresh, tight leaves.
Check the cob as well. The seeds must be tightly “Packed”, to adhere to each other and to be smooth and creamy or yellow tint. Black spots, mold or bald spots in the corn rows, a reason to abandon the cob.
By the way, frozen corn is being sold in our stores year-round. A “Mexican” mixture bags has become a traditional side dish for almost any meal. Unfortunately, sometimes the manufacturer adds too much white rice, known for its high calorie content and low nutritional value.
If you don’t want to mess with the cooking process yourself, boiled corn better to buy in known networks. The main thing – do not take corn from the hand on the street. It is difficult to predict to observe whether its producers stuck to at least the minimum rules of hygiene.
How to store corn?
Fresh corn on the cob will stay in the refrigerator for two to three days, frozen in the freezer for up to three to four months.
To freeze corn on the cob, they can be slightly boiled. This will reduce the cooking time later.
How to cook corn?
The traditional way of preparing corn on in boiling salted water or steaming. Depending on the variety of corn, it may take from 30 minutes to one and a half hours.
Fresh corn does not need to be broiled or baked in the oven because its grains become hard and tasteless. Frozen corn kernels can be sautéed with sweet peppers and onions. This is a great hot side dish and even a separate dish.
Another interesting option is the “salad of the Incas”: boiled and cooled corn, tomatoes, green pepper and prepared red beans, for example, canned. Season the salad unsweetened natural yoghurt or a spoon of olive oil. Spices – on your taste.
Add corn to soups – they are very nutritious and can replace more caloric and boring potatoes.
Popcorn is the most popular dish of corn. It is not less useful than fresh corn – on the condition that it is not added large amounts of butter and salt.
Try to “blow” dry corn grain in a pan or in the microwave under the hood and you will get a great homemade treat.
The most important
Corn is an excellent source of carotenoids, vitamins and fiber.
Fresh corn is best boiled for a couple, but frozen grain can be included in the composition of a variety of side dishes and soups.
More about corn benefits and harms read in our big article.