Corn: properties and health benefits

What is corn?

He corn (Zea mays), known as choclo in many Latin American countries, is one of the most cultivated and consumed grasses in the world. this juicy cereal is an excellent source of energy when it is tender, and also when consumed dry, in the form of flour.

The versatility of corn is one of its best-known qualities. in fresh, Cob can be eaten as a vegetable, while the dried grains are consumed in flour form, mostly. Corn flour, since it does not contain gluten, is a good alternative to wheat flour when making breads and sweets.

However, we must also highlight other ways to enjoy it such as cereal flakes, semolina, polenta or the famous popcorn.

Origin of corn

America is the homeland of corn, where It has been consumed for at least 7,000 years. The nomadic peoples that began to cultivate wild corn became sedentary and developed complex cultures around it.

Such was the importance of corn for the American peoples that there is even the term “Mama Sarah” in Quechua (“Madre Maíz” in Spanish). Precisely from Quechua comes its name “choclo”. Maize was adored by the Incas, who had their origin in this cereal. main source of wealth.

Nutritional values ​​of corn

How many calories does corn have?

Corn, if eaten tender, has a high percentage of water and mainly sugars, which give it a sweet taste. This composition makes it quite light: it provides only 86 calories per 100 grams. It is also a very nutritious cereal. Let’s see its nutritional composition.

Nutritional value per 100 g of sweet cornCalories86Carbohydrates19 gFat1.2 gProtein3.2 gFolic acid (B9)46 mcgPotassium270 mgIron0.52 mgMagnesium37 mgZinc0.46 mgVitamin C6.8 mgVitamin B1 (thiamine)0.155 mgVitamin B3 (niacin)1.8Vitamin B5 (pantothenic acid)0.7

corn properties

Few foods captivate like an ear of grilled corn. Tender, this cereal is very energetic and nutritious due to the carbohydrates and proteins it provides.

The sweet taste of corn and its use to obtain unhealthy by-products, such as high fructose syrup, should not be misleading: natural corn, fresh or dried, has valuable health properties.

Nutritional properties

Corn provides fiber that helps improve the state of the microbiota. Among its carbohydrates we find sugars and starches. Sugars are what give sweetness to corn and their proportion decreases as the corn dries, as they are transformed into more starch.

His glycemic index it is low and the fact that it has starch does not make it inadvisable for people with diabetes. But they must take into account the portion so as not to exceed it and follow the general recommendation of accompany fiber carbohydrates, proteins and fats that help modulate the entry of sugars into the bloodstream.

Also, the Corn consumption positively influences our moodconcentration, memory and sleep thanks to its excellent contributions of vitamin B1 (it is one of the richest foods), B3 and folic acid.

Young corn, as it contains a lot of water, is quite light (86 calories per 100 g compared to 365 for dry corn). In addition it is very easy to digest.

Another of the properties of tender corn is that it preserves the vitamin C: a 100 g portion can provide more than 10% of what is required per day and It is the only cereal that provides provitamin A. It also provides the antioxidant vitamin E.

However, one of the problems with corn is that its proteins are deficient in several amino acidssuch as tryptophan and lysine, so to take better advantage of them, it is advisable to combine the cereal with foods such as legumes.

Regarding minerals, corn provides abundant phosphorus, magnesium and zinc, as well as some iron and manganese.

antioxidant properties

Finally, corn provides important antioxidants apart from vitamins A, C and E: as can be deduced from its yellow color, corn is a great source of carotenoids such as lutein, zeaxanthin and beta-cryptoxanthin. These carotenoids, particularly lutein and zeaxanthin, are considered essential for maintaining eye health.

Corn is one of the main sources of zeaxanthin in the diet. In fact, the name zeaxanthin comes from corn, by its scientific name Zea mays. According to the studies, the zeaxanthin content does not decrease when canning the sweet corn or freezing it.

According to another study, they have also been found in corn other antioxidants such as phenolic acids (coumaric, ferulic and syringic acid) and anthocyaninsthe latter especially in the purple varieties.

Health benefits of corn

The nutritional composition of corn justifies the positive effects attributed to it on the body.

Improves the microbiota and is satiating

whole corn consumption contributes to improving intestinal health and the composition of the microbiotawhich results in the prevention of chronic diseases.

It also helps stay satiated for longer between meals, which can be helpful when following a weight control diet.

Protects eye health

Thanks to its content of lutein and zeaxanthin, two powerful antioxidants attributed the ability to protect against age-related macular degeneration, corn contributes to improving eye health.

Supports brain functions

A 100-gram serving of cooked corn provides 24% of the daily needs for vitamin B1, 9% of B3 and almost 20% of folic acid, constituting a ally of various brain functions.

vitamin b1thiamine, in addition to participating in obtaining energy, is associated with better memory function, concentration and a good state of mind and is highly indicated for moments in which great intellectual efforts are made.inositol, A form of vitamin B3, it not only helps to metabolize carbohydrates, proteins and fats from corn, but it is also very useful in periods of stress, since it favors the proper functioning of the adrenal glands, also facilitating sleep.

is an ally in the gluten-free diet

Cornmeal is a primary source for people with digestive problems and for the intolerant and sensitive to gluten. With this flour you can make pasta, bread, cookies and other preparations, since versatility is one of the great benefits of corn.

Prevents cardiovascular disorders

Corn not only provides, like most vegetables, a good dose of potassiumwhich contributes to the regulation of blood pressure, but rather also provides folic acid.

Folic acid participates in the formation of red blood cells; in the prevention of cardiovascular diseases and in the reduction of the risk of neural tube defects in the fetus (spina bifida and anencephaly).

The presence of anthocyanins, antioxidant and anti-inflammatory substances that are precisely what give the purple color. Anthocyanins have also been associated with better insulin and glucose regulation, corn owes its color to a type of polyphenol called anthocyanin, which has been shown to improve insulin regulation and glucose.5

corn in the kitchen

In addition to being fresh, in the seasonal months, corn can be purchased frozen or packaged, in the form of flakes, semolina or polenta, or in the form of flour, for the preparation of porridge, biscuits and pastry products.

With cornmealz Tortillas are also prepared, a type of flatbread ideal for rolling and filling that is very popular in Mexico and a great alternative to bread at the time for people who follow a gluten-free diet.

How to cook baby corn

The best way to cook sweet corn, if it is tender, is steamed. In this way it is even more refreshing and better preserves its color and texture. the little cobs baby, instead, they are used in wok stir-fries along with other vegetables.

Can enhance its flavor with coconut milk, curry, a little ginger or turmeric.

If the beans are boiled, it is preferable not to overcook them and salt them at the end to prevent the skin from becoming tough. To make them more tender, they can be cooked in water and milk in equal parts.

corn on the cob

But the best way to enjoy an ear of corn without getting involved in the kitchen is roasting it, in the oven or on the coals of a barbecue and seasoning it with butter of herbs.

In this case, it is preferable to choose medium or small ears, and remove the filaments first. It is not advisable to remove the outer leaves, as they protect the grains and help retain moisture.

The leaves are also used

With the leaves you can prepare Tamales, some filled packets with a spicy flavor.

Other ways to consume corn

He gofio It can be prepared with other cereals and accompanied by banana. Sweetened with honey, it is eaten for breakfast.

Polenta goes well with cheese, and can serve as the base for a wheat-free pizza. Cook in a tall saucepan in abundant salted water, stirring until thick, spread out on trays greased with oil and let cool. It is usually prepared fried, accompanied with tomato sauce as a garnish or as a main dish.

purple corn

As we have seen, yellow corn is not the only one. There is also purple corn, whose color is due to one of its properties: its Rich in antioxidant anthocyanins.

Purple corn has been found among 2,500-year-old archaeological remains on the coast of Peru. The Incas used it as food and raw material to obtain textile dyes. It was also cultivated in the Yucatan and by the peoples hopi and Navajo of the North American prairies.

In the rich and increasingly recognized Peruvian gastronomy, it continues to be used on a daily basis to make wonderful sorbets, desserts and soft drinks such as chicha morada.