Corn has health benefits such as protecting your eyesight, as it is rich in the antioxidants lutein and zeaxanthin, and improving intestinal health and weight loss, due to its high content of fibers that regulate the functioning of the intestine and increase the feeling of satiety.
Corn can be eaten cooked or included in several recipes, such as salads, cakes, cookies, pies, hominy and mush, in addition to being included in preparations such as rice, sauces and meats.
Among its main health benefits are:
- Prevent eye disease, as it protects the ocular macula due to the presence of the antioxidants lutein and zeaxanthin; Strengthen the immune system, as it is rich in carotenoids; Help to lose weight, by giving more satiety due to the presence of fibers; Reduce cholesterol levels due to the presence of fibers; Help to control blood sugar, as it contains B fibers and vitamins; Give energy, for being rich in carbohydrates; Improve intestinal transit, as its fibers favor the formation of feces and serve as food for the intestinal flora.
Popcorn corn is the richest in fiber, being a great ally for good intestinal functioning. In addition, it contains more minerals such as phosphorus, magnesium and zinc, while green corn contains more vitamins, especially folic acid, niacin and vitamin B6. Learn how to consume popcorn the right way so you don't get fat.
Nutritional information for corn
The following table provides nutritional information for 100 g of cooked green corn.
| Nutrients | 100 g of cooked green corn |
| Energy | 98 calories |
| Proteins | 3.2 g |
| Fats | 2.4 g |
| Carbohydrates | 17.1 g |
| Fibers | 4.6 g |
| Vitamin E | 2 g |
| Niacin (Vit. B3) | 3.74 g |
| Potassium | 162 mg |
| Phosphor | 61 mg |
| Magnesium | 20 mg |
It is also important to remember that corn is a cereal that does not contain gluten, so it can be eaten in cases of Celiac Disease or gluten intolerance.
Canjica Fit recipe
Ingredients:
- 1 cup of corn hominy1 / 2 cup coconut milk1 / 2 cup water2 cloves2 cinnamon sticks2 tablespoons of culinary sweetener1 tablespoon of cornstarch
Method of preparation:
Place the hominy in a container and cover with water, letting it soak for 12 hours. Discard the water and cook the hominy in a pressure cooker for about 25 minutes. In a saucepan, add the coconut milk, water, cloves, cinnamon, sweetener and cornstarch, and stir well until boiling. When it starts to thicken, add the cooked hominy and continue stirring until the cream is uniform and gains consistency. Serve hot or cold.
Fit Corn Cake Recipe
Ingredients:
- 3 whole eggs1 drained can of green corn100 ml of skimmed milk1 tablespoon of butter3 tablespoons of culinary sweetener powder or coconut sugar6 tablespoons of rolled oats1 tablespoon of baking powder
Method of preparation:
Beat the egg whites and reserve. In a blender, beat the egg yolks, butter, milk and canned corn. In another bowl put the liquid dough, sugar, rolled oats and mix well. After well mixed, add the baking powder and finally the egg whites, gently. Place in a greased pudding form, taking to the medium preheated oven for about 30 minutes or until golden brown.
