Nutrition Facts Of Corn On The Cob
There's nothing quite like a juicy, sweet ear of corn on the cob. But besides being a delicious summer staple, did you know that corn on the cob is also packed with nutrients? In this article, we'll explore the nutrition facts of corn on the cob and discuss how this humble vegetable can benefit your health.
The Nutritional Value of Corn on the Cob
Corn on the cob is a good source of several vitamins and minerals, including:
- Carbohydrates: One medium-sized ear of corn contains around 15 grams of carbohydrates, making it a good source of energy.
- Fiber: Corn on the cob is high in fiber, with one ear containing around 3 grams. Fiber is essential for digestive health and can help regulate blood sugar levels.
- Vitamin C: Corn on the cob is a good source of vitamin C, with one ear containing around 10% of the daily recommended value. Vitamin C is important for immune system function and can also help with skin health.
- Thiamin (Vitamin B1): One ear of corn contains around 6% of the daily recommended value of thiamin. Thiamin is important for energy production and can also help with nerve function.
- Folate (Vitamin B9): One ear of corn contains around 10% of the daily recommended value of folate. Folate is important for cell growth and development and can also help prevent birth defects in pregnant women.
- Phosphorus: Corn on the cob is a good source of phosphorus, with one ear containing around 8% of the daily recommended value. Phosphorus is important for bone health and can also help with kidney function.
Overall, corn on the cob is a nutritious vegetable that can provide a range of health benefits when consumed as part of a balanced diet.
The Health Benefits of Corn on the Cob
In addition to its nutritional value, corn on the cob may also offer several health benefits. Here are a few of the most notable:
- May help with weight loss: Corn on the cob is high in fiber and low in calories, making it a good option for those looking to lose weight.
- May support heart health: The fiber and vitamin C in corn on the cob can help lower cholesterol levels and reduce the risk of heart disease.
- May improve digestive health: The fiber in corn on the cob can help promote regular bowel movements and prevent constipation.
- May support eye health: Corn on the cob is rich in carotenoids, which are compounds that can help protect the eyes from age-related diseases like macular degeneration.
While more research is needed to fully understand the health benefits of corn on the cob, these initial findings suggest that this vegetable may be more than just a tasty snack!
How to Prepare Corn on the Cob
Now that you know all about the nutritional value and health benefits of corn on the cob, you may be wondering how to prepare it. Here's a simple recipe to get you started:
Ingredients:
- 4 ears of corn on the cob
- 2 tablespoons of butter
- Salt and pepper to taste
Instructions:
- Fill a large pot with water and bring it to a boil.
- Add the ears of corn and boil for 5-7 minutes, or until they are cooked through.
- While the corn is cooking, melt the butter in a small saucepan and season with salt and pepper to taste.
- Remove the corn from the pot and let it cool briefly before brushing with the melted butter.
- Serve and enjoy!
There are also many other ways to prepare corn on the cob, such as grilling, roasting, or even microwaving. Experiment with different recipes and cooking methods to find your favorite!