Sweet corn – finest source of dietary fibre

Corn is native to the Central Americas which then introduced to the rest of the world through Spanish explorers. The crop has achieved a major success as one of the important commercial cash crops in many tropical and semi-tropical countries, incuding the USA. Scientific name: Zea mays var. saccharata.

Sweet corn is a particular maize species which differ genetically from the field maize. Its kernels are tender, delicious and eaten as a vegetable in many cuisines worldwide.

Sweet corn is a gluten-free cereal and may be used safely in celiac disease individuals much like rice, quinoa, etc. Sweet corn features high-quality phytonutrition profile comprising of dietary fiber, vitamins, and antioxidants in addition to minerals in modest proportions. It is one of the finest sources of dietary fibers. Yellow variety corn has significantly higher levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and lutein, xanthins and cryptoxanthin pigments along with vitamin-A. Corn is a good source of the phenolic flavonoid antioxidant, ferulic acid. Several research studies suggest that ferulic acid plays a vital role in preventing cancers, aging, and inflammation in humans. It also contains good levels of some of the valuable B-complex group of vitamins such as thiamin, niacin, pantothenic acid, folates, riboflavin, and pyridoxine. Further, it contains healthy amounts of some essential minerals like zinc, magnesium, copper, iron, and manganese.

Sweet corn kernels can be used much like a vegetable rather than as a cereal grain. Farm fresh, milky-stage sweet corn can be enjoyed as it is without boiled or steamed. The whole corncob may be grilled and served with salt, lemon, and pepper seasoning. The whole cob may be steamed, or boiled in salt water and served with butter or oil. Boiled kernels are an excellent accompaniment to salads, pizza, pasta, risotto, stews, omelets, fried rice, rice pulav, etc. Sweet corn soup and chowder are favorite starters in almost all corners of the world.Do not discard the water after boiling the cob. It can be used along with onion, carrots, celery-stalks etc., in the preparation of delicious vegetable stock.

From the Panel of Well at Heart e-Health Magazine App

– By Ms. Pariksha Rao

M Sc in Advanced Human Nutrition and Public Health Nutrition (Delhi University).

Diploma in Clinical Research and Clinical Behaviour Science

Senior Clinical Nutritionist & Wellness Coach

Mindfulness Expert – Diabetes (UK)

International Diabetes Federation certified Diabetes Educator.

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