Nutritional Value For Corn On The Cob
Corn on the cob is a quintessential American summer food. Whether it's grilled, boiled, or roasted, corn on the cob is a delicious and versatile side dish that can be enjoyed by people of all ages. But did you know that corn on the cob is also packed with nutritional value? In this article, we'll take a closer look at the health benefits of corn on the cob and how you can incorporate it into your diet.
The Nutritional Value of Corn on the Cob
Corn on the cob is a great source of fiber, vitamins, and minerals. One medium ear of corn contains:
- Calories: 77
- Protein: 3.1 grams
- Fat: 1.2 grams
- Carbohydrates: 17 grams
- Fiber: 2.4 grams
- Vitamin C: 10% of the Reference Daily Intake (RDI)
- Thiamin (Vitamin B1): 13% of the RDI
- Folate (Vitamin B9): 8% of the RDI
- Magnesium: 9% of the RDI
- Potassium: 8% of the RDI
Corn on the cob is also a good source of antioxidants, which are compounds that can protect your cells from damage caused by free radicals. Free radicals are molecules that can damage your cells and contribute to aging and disease. Antioxidants can help to reduce the risk of chronic diseases such as cancer and heart disease.
In addition to its nutritional value, corn on the cob is also a low-calorie food. One medium ear of corn contains just 77 calories, making it a great option for those who are watching their weight or trying to maintain a healthy diet. The fiber in corn on the cob can also help to keep you feeling full and satisfied, which can help to prevent overeating.
How to Prepare Corn on the Cob
There are many different ways to prepare corn on the cob, including grilling, boiling, or roasting. Here's a simple recipe for preparing corn on the cob:
- Remove the husks and silk from the corn.
- Fill a large pot with water and bring it to a boil.
- Add the corn to the pot and boil for 5-7 minutes.
- Remove the corn from the pot and let it cool for a few minutes.
- Enjoy!
You can also add flavor to your corn on the cob by brushing it with melted butter or olive oil and sprinkling it with salt or other seasonings such as chili powder or garlic powder. For a healthier option, try using herbs and spices instead of butter or oil.
How to Incorporate Corn on the Cob into Your Diet
Corn on the cob can be a great addition to any meal. Here are some ideas for incorporating corn on the cob into your diet:
- Grill it as a side dish for burgers or hotdogs
- Boil it and add it to a salad
- Roast it and serve it with grilled chicken or fish
- Add it to soups and stews
- Use it to make corn salsa or corn fritters
The possibilities are endless when it comes to incorporating corn on the cob into your diet. Get creative and try out new recipes to find your favorite way to enjoy this nutritious and delicious summer food.
Conclusion
Corn on the cob is not only a tasty and versatile side dish, but it's also packed with nutritional value. From fiber to vitamins and minerals to antioxidants, corn on the cob has a lot of health benefits to offer. Whether you prefer it grilled, boiled, or roasted, there are plenty of ways to enjoy this summertime favorite. So the next time you're looking for a tasty and healthy side dish, consider reaching for an ear of fresh corn on the cob.