Sweetcorn is a popular vegetable that is highly nutritious and very sweet. Don’t let the name fool you; this vegetable contains approximately 3 grams of sugar for every 100 grams of corn. Sweet corn is often confused with regular maize; they both come from the same plant, but they are not the same. The two differ in size, taste, and appearance. Maize is less sweet, bigger in size, and normally looks whitish after being harvested. Sweet corn, on the other hand, is sweeter, smaller in size, and has a yellow-golden colour.
Let’s dive into the reasons why you should consider eating sweet corn every so often.
1. High in Fiber
Sweet corn is very high in fibre. Dietary fibre is essential for the body. It improves bowel movement, which decreases your chances of constipation and haemorrhoids. It also lowers cholesterol levels and controls blood sugar levels. Additionally, it helps you stay full for an extended period of time, avoiding overeating, which leads to obesity.
2. Promotes Good Eye Health
Sweet corn contains two antioxidants – lutein and zeaxanthin. These two are very important for your eyes since they reduce the risk of lens damage which often leads to eye cataracts. The vegetable also contains vitamin A, which helps to prevent night blindness. 6 Health Benefits Of Vitamin A And Food Sources
3. Rich in Vitamins and Minerals
Sweet corn is a vegetable with essential vitamins and minerals. It is rich in vitamin B9, which is especially important for pregnant women. It contributes to creating healthy red blood cells and is also beneficial to the baby’s growth. The vegetable also contains vitamin B1, which helps the body break down food and keeps the nervous system healthy. Last but not least is vitamin C which supports iron absorption, deal with fatigue, and stimulates collagen. Lifestyle: The Health Benefits Of Vitamin C And Food Sources
When it comes to minerals, sweet corn is rich in magnesium and potassium. Magnesium contributes to healthy muscles and bones. It also helps to reduce fatigue. Potassium helps the muscles to relax while also balancing fluids in the body.
4. Good For the Skin
Imagine having clear and wrinkle-free skin. Sounds impressive, right? Well, sweet corn is the key to achieving healthy and clear skin. The antioxidant properties present in this vegetable come in handy in delaying the aging process. The vitamins and minerals improve skin texture and help acne scars. They also help to soothe rashes and skin irritation, especially if you have sensitive skin. For skin purposes, mix sweet corn with honey and a little water to make a paste, then apply the mixture to the affected areas.
5. Prevents Anemia
Anaemia is a condition that leads to fatigue and shortness of breath. Some possible causes of the condition are lack of vitamin B12, iron, and folic acid. Sweet corn contains all these nutrients, so regularly consuming vegetables can help prevent anaemia. Anaemia – Types, Symptoms, Causes, Management And Treatment
6. Controls Blood Sugar Levels
Resistant starch is very beneficial for people who have type 2 diabetes. Sweet corn contains this starch. The corn also gets absorbed slowly, stabilizing sugar in the blood. This makes it the best food source for regulating diabetes.
7. Promotes Cardiovascular Health
Sweet corn contains omega 3 and 6, which help to lower harmful cholesterol levels (LDL) therefore reducing the risk of a heart attack. The omega-3 properties also help reduce the chance of abnormal heart rhythm and prevent cholesterol deposition on the arteries’ walls. 6 Health Benefits Of Eating Foods Rich In Omega 3 Fatty Acids And Their Sources
How to Consume Sweet Corn
The best thing about sweet corn is apart from consuming it boiled or roasted; you can also add it to different meals. It is an excellent addition to the following:
Sweet corn is the best when it comes to salad recipes. It gives your salad that sweet taste and can encourage your kids to eat more vegetables.
Boil some corn kernels to any soup of your choice. If you prefer smooth soups, you can also choose to blend the corn thoroughly.
If you are a fan of cookies, cakes, and pies, then you should consider adding sweet corn to your recipes.
Tips On Boiling/Roasting Sweet Corn
If you choose to consume the corn the traditional way, make sure you:
- Avoid overcooking, as this strips the corn of its nutrients. 3-5 minutes is enough.
- Avoid adding salt while boiling as it toughens the corn kernels.
- Add enough water when boiling. The corn should be completely dipped in water.
- Grill the corn with the husk on, as this helps it to retain flavour.
Sweet corn is good if you have diabetes; however, it is essential to regulate your portions. Excess intake can cause your blood sugar levels to spike.
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