Nutrition Value Of Corn On The Cob
When the summer season rolls around, one of the most popular staples on the dinner table is corn on the cob. It is a versatile food that can be cooked in a variety of ways and can be seasoned to taste. However, many people are unaware of the nutritional value of corn on the cob. In this article, we will delve into the nutrient content of this delicious food and how it can benefit your health.
The Nutritional Value of Corn on the Cob
Corn on the cob is packed with essential vitamins and minerals that are critical to maintaining a healthy diet. A single ear of corn on the cob contains:
- Calories: 123
- Protein: 4.6 grams
- Fiber: 2.4 grams
- Fat: 2.2 grams
- Carbohydrates: 27 grams
- Potassium: 416mg
- Vitamin C: 10.2mg
- Vitamin B6: 0.3mg
- Thiamine: 0.2mg
- Folate: 60mcg
- Manganese: 0.3mg
As you can see, corn on the cob is a nutrient-dense food that can help you meet your daily recommended intake of several vitamins and minerals.
The Health Benefits of Corn on the Cob
Not only is corn on the cob delicious, but it also provides several health benefits. Here are just a few:
Improved Digestion
The high fiber content in corn on the cob can improve digestion and regulate bowel movements. This can help prevent constipation and other digestive issues.
Lowered Risk of Heart Disease
The potassium content in corn on the cob can help lower blood pressure, reducing the risk of heart disease. Additionally, the fiber in corn can help lower cholesterol levels.
Eye Health
Corn on the cob contains zeaxanthin, a carotenoid that is essential for eye health. Eating corn on the cob regularly can help protect against age-related macular degeneration and other vision issues.
Improved Immunity
The vitamin C content in corn on the cob can help boost your immune system and fight off infections and illnesses.
How to Incorporate Corn on the Cob Into Your Diet
There are several ways to incorporate corn on the cob into your diet. Here are a few ideas:
- Grill corn on the cob and season with butter, salt, and pepper.
- Cut the kernels off the cob and add them to salads, soups, or casseroles.
- Boil corn on the cob and serve with your favorite toppings, such as cheese, sour cream, or hot sauce.
Conclusion
Corn on the cob is a delicious and nutritious food that can provide a variety of health benefits. Whether you grill it or boil it, adding corn on the cob to your diet can help improve digestion, lower the risk of heart disease, promote eye health, and boost your immune system.