What To Know
- The fiber and potassium in corn on the cob help lower blood pressure and reduce the risk of heart disease.
- Corn on the cob is a good source of tryptophan, an amino acid that promotes the production of serotonin, a neurotransmitter that regulates mood and sleep.
- Roasting corn on the cob in the oven caramelizes the sugars and creates a sweet and crispy texture.
Corn on the cob is a summer staple, enjoyed at barbecues, picnics, and family gatherings. But beyond its delicious taste, corn on the cob is also a nutritional powerhouse, packed with essential vitamins, minerals, and antioxidants.
Nutritional Content of Corn on the Cob
One medium ear of corn on the cob (149 grams) contains:
- Calories: 177
- Protein: 5 grams
- Fiber: 4 grams
- Vitamin C: 17% of the Daily Value (DV)
- Vitamin B1 (Thiamin): 20% of the DV
- Vitamin B5 (Pantothenic Acid): 10% of the DV
- Potassium: 10% of the DV
- Magnesium: 12% of the DV
- Phosphorus: 11% of the DV
- Manganese: 16% of the DV
Health Benefits of Corn on the Cob
1. Rich in Antioxidants
Corn on the cob is rich in antioxidants, such as lutein and zeaxanthin, which protect against damage caused by free radicals. These antioxidants are particularly important for eye health, as they help prevent age-related macular degeneration and cataracts.
2. Supports Digestion
The fiber in corn on the cob promotes digestive health by regulating bowel movements and preventing constipation. Fiber also helps lower cholesterol levels and control blood sugar levels.
3. Boosts Energy Levels
Corn on the cob is a good source of complex carbohydrates, which provide sustained energy throughout the day. Complex carbohydrates are broken down slowly, releasing glucose into the bloodstream gradually, preventing spikes in blood sugar levels.
4. Supports Heart Health
The fiber and potassium in corn on the cob help lower blood pressure and reduce the risk of heart disease. Fiber binds to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream. Potassium helps relax blood vessels and improve blood flow.
5. Supports Bone Health
Corn on the cob contains phosphorus and magnesium, which are essential for strong bones. Phosphorus helps form bones and teeth, while magnesium supports bone density and prevents osteoporosis.
6. May Reduce Inflammation
Corn on the cob contains anti-inflammatory compounds, such as ferulic acid and coumaric acid. These compounds may help reduce inflammation throughout the body, which can benefit conditions such as arthritis, asthma, and inflammatory bowel disease.
7. May Improve Mood
Corn on the cob is a good source of tryptophan, an amino acid that promotes the production of serotonin, a neurotransmitter that regulates mood and sleep.
How to Enjoy Corn on the Cob
Corn on the cob can be enjoyed in a variety of ways:
- Boiled: The classic method of cooking corn on the cob is to boil it in water.
- Grilled: Grilling corn on the cob gives it a smoky flavor.
- Roasted: Roasting corn on the cob in the oven caramelizes the sugars and creates a sweet and crispy texture.
- Microwaved: Corn on the cob can be microwaved for a quick and easy meal.
Tips for Choosing and Storing Corn on the Cob
- Choose ears with fresh, green husks: Avoid ears with dry or yellow husks.
- Check for plump kernels: The kernels should be full and tightly packed.
- Store corn on the cob in the refrigerator: Corn on the cob can be stored in the refrigerator for up to 3 days.
Questions We Hear a Lot
1. Is corn on the cob high in calories?
Yes, corn on the cob is relatively high in calories, with one medium ear containing approximately 177 calories. However, it is also a good source of nutrients, including fiber, vitamins, and minerals.
2. Is corn on the cob good for weight loss?
Corn on the cob is not particularly good for weight loss due to its high calorie content. However, it can be included in moderation as part of a balanced diet.
3. Can people with diabetes eat corn on the cob?
People with diabetes should consume corn on the cob in moderation due to its high carbohydrate content. It is important to monitor blood sugar levels and consult with a healthcare professional before consuming corn on the cob.
