Nutrition In Fresh Corn On The Cob
Most people love fresh corn on the cob, especially during the summer months. Not only is it a tasty treat, but it also provides important nutrients that are beneficial to the body. This article will discuss the nutrition in fresh corn on the cob and how it can benefit your health.
Nutritional Value of Corn on the Cob
Corn on the cob is an excellent source of several essential vitamins and minerals that are vital for good health. One medium ear of corn contains:
- Calories: 99
- Protein: 3.5 grams
- Fat: 1.5 grams
- Carbohydrates: 22 grams
- Fiber: 2 grams
- Vitamin C: 10% of the RDI (Recommended Daily Intake)
- Thiamine (Vitamin B1): 15% of the RDI
- Folate (Vitamin B9): 10% of the RDI
- Magnesium: 8% of the RDI
- Potassium: 8% of the RDI
Corn on the cob also contains small amounts of other essential vitamins and minerals, including Vitamin K, Vitamin E, Iron, and Zinc.
Health Benefits of Corn on the Cob
Due to its nutritional content, fresh corn on the cob has a number of health benefits.
Heart Health
The fiber in corn on the cob helps reduce cholesterol levels, which reduces the risk of heart disease. In addition, the potassium in corn helps lower blood pressure, which also reduces the risk of heart disease.
Digestive Health
The fiber in corn on the cob promotes healthy digestion and prevents constipation.
Eye Health
The Vitamin A in corn on the cob helps maintain healthy vision.
Immune System
The Vitamin C in corn on the cob helps boost the immune system, which helps fight off infections and diseases.
How to Cook Corn on the Cob
There are several ways to cook fresh corn on the cob. The most popular methods include boiling, grilling, and roasting. Here's how to cook corn on the cob:
Boiling
To boil corn on the cob:
- Bring a large pot of salted water to a boil.
- Add the corn to the pot and cook for 5-7 minutes.
- Remove the corn from the pot and serve.
Grilling
To grill corn on the cob:
- Preheat the grill to medium-high heat.
- Peel back the husks and remove the silk from the corn.
- Replace the husks and soak the corn in cold water for 10 minutes.
- Grill the corn for 10-15 minutes, turning occasionally.
- Remove the corn from the grill and serve.
Roasting
To roast corn on the cob:
- Preheat the oven to 425 degrees Fahrenheit.
- Wrap the corn in aluminum foil.
- Place the wrapped corn on a baking sheet and roast for 25-30 minutes.
- Remove the corn from the oven and serve.
Conclusion
Fresh corn on the cob is a delicious and nutritious addition to any meal. It's a great source of fiber, vitamins, and minerals that can benefit your health in many ways. Whether you boil, grill, or roast it, corn on the cob is an easy and tasty way to get important nutrients into your diet.