Corn is, next to wheat and rice, the most popular cultivated plant in the world. One "ear" of it can weigh 40 grams. Corn was the staple food of the Inca, Aztec and Maya. Today it is eaten mainly in the form of flakes, groats, corn flour. Everyone knows popcorn, and corn oil is also becoming popular. Corn is rich in vitamins and minerals, and is also a source of OMEGA-3 acids.
Cornis a delicacy of the Americas. Inherently associated with Mexico, where, next to beans and peppers, it is the basis of most dishes. It is an ingredient of the daily menu of the inhabitants of Costa Rica, El Salvador, Guatemala, Honduras, Nicaragua, Panama and Peru. However, corn has gained recognition all over the world - both for its taste, properties and nutritional values.
Corn - he alth properties
100 g of fresh corn kernels provides the body with 365 kcal, and canned corn - about 100 kcal (depending on the amount of s alt and sugar in the aqueous solution). Corn is 60-70 percent. starch, a lot of fiber, protein, B vitamins, as well as vitamin D, vitamin E, vitamin K and provitamin A.
Corn is a good source of minerals:
- potassium,
- sodium
- calcium
- magnesium
- iron
- copper
- manganese
- phosphorus
- zinc
- iodine
- selenium
Selenium along with vitamin E and beta-carotene protects us against free radicals, increases immunity and prolongs youth. It has two powerful antioxidants belonging to the carotenoids, lutein and zeaxanthin, which help protect the macula from degeneration of the eye.
The protein contained in corn is poor in amino acids - lysine and tryptophan - responsible for supplying the body with vitamin PP, the deficiency of which causes avitaminosis.
Therefore, in countries where corn is the basis of the diet, soybean is added to maize flour, which contains a lot of these amino acids. Cornmeal does not contain gluten, so it can be eaten by people on a gluten-free diet.
Worth knowingCanned corn - is it he althy?
Canned corn, like peas or beans, is not a very he althy choice. The inside of the cans is coated with bisphenol (BPA). BPA is structurally related to the female sex hormone estrogen, which is why it canaffect the functioning of the endocrine system.
BPA is suspected of increasing risk:
- obesity
- type 2 diabetes
- heart disease
- thyroid disorders
- fertility problems in men
- nervous system disorders
It is better to reach for products in glass jars, preferably of your own production or from a shop.
Corn - nutritional values
Corn - calories, nutritional values (in 100 g)
| Energy value | 365 kcal |
| Total protein | 9.42 g |
| Fat | 4.74 g |
| Carbohydrates | 74.26 g (including simple sugars 0.64) |
| fiber | 7.3 g |
| Vitamins | |
| Vitamin C | 0 mg |
| Tiamina | 0.385 mg |
| Riboflavin | 0.201 mg |
| Niacin | 3.627 mg |
| Vitamin B6 | 0.622 mg |
| Folic acid | 19 µg |
| Vitamin A | 214 IU |
| Vitamin E | 0.49 mg |
| Vitamin K | 0.3 µg |
| Minerals | |
| Calcium | 7 mg |
| Iron | 2.71 mg |
| Magnesium | 127 mg |
| Phosphorus | 210 mg |
| Potassium | 287 mg |
| Sodium | 35 mg |
| Zinc | 2.21 mg |
Data Source: USDA National Nutrient Database for Standard Reference
Gluten-free products - meet the less known ones
See the gallery of 5 photos
Maize - varieties
The most common are white and yellow, the rest are mainly found in Africa. From 2600 B.C. maize is grown in Peru. The Indians knew all four of its varieties: white, yellow, red and blue.
Interestingly, no wild form of maize has been found. Perhaps it never existed, it was only created by man, crossing wild grasses.
Corn was brought to Europe by Christopher Columbus. Even though it is a subtropical plant, it adapts well and gives a rich harvest in temperate climates.
There are varieties for fodder, cereal (for flour and groats) and sweetcorn as a vegetable. The sweet corn is harvested in August and September. The cobs are cut gradually as they mature.
The seeds should bejuicy and soft, light yellow (yellow variety) or pearly (white variety), exude milky juice when pressed. Then they contain the most sugar.
- Corn flakes or corn grits? Popular Corn Products
- Corn flour - properties and application. How to make cornmeal?
- CORN STARCH - properties and application
Corn - how to choose a good corn cob?
Fresh corn has green leaves on its cob and its long silky hair feels damp. Choose smooth, grains close together. The more mature, dark yellow grains have a hard, floury grain, because the sugar in them has already turned into starch. You should not buy yellow-leaf flasks as they are old.
Connoisseurs advise to put the flask in ice-cold water for an hour before cooking. Then boil it for 10-15 minutes, but not longer, because it will become harder, in water with added sugar, without s alt, or in water mixed half and half with milk.
It tastes best when served only with s alt, pepper and butter. Mature corn kernels can be preserved, pickled, and the cobs can be frozen. One flask produces about 3/4 cup of grains. They are an ingredient of soups, salads, casseroles.
Young, several centimeter long flasks are preserved and served whole as a side dish or as an addition to meat.
We recommend
Author: Time S.A
A balanced diet is the key to he alth and better well-being. Use JeszCoLubisz, the innovative online dietary system of the He alth Guide. Choose from thousands of recipes for he althy and tasty dishes using the benefits of nature. Enjoy an individually selected menu, constant contact with a dietitian and many other functionalities today!
Find out moreCorn - use in the kitchen
It is used to make soups, prepare various stuffing, and add it to meat and vegetable dishes. Young flasks with shavings of butter are baked in foil, and a cake is baked from fresh grains. It goes well with chili pepper, neutralizing its burning taste.
It is the most important ingredient of atolls - a drink made of corn, honey, brown sugar cane and chili, popular in Mexico and the countries of Central America. You can add cocoa, vanilla, anise, orange blossom to the basic version.
In America, boiled and grilled butts are sold on the street next to hot dogs, sausages, and hamburgers. Corn is traditionally served with grilled ribs, steaks, and chicken.
In Poland, he is still fighting for his position onthe table, losing to beans and peas.
Cornmeal dishes - polenta, polenta, tortillas, pancakes
Corn flour (fine or coarse) has a characteristic yellow color. In the South of the United States and in Latin America, it is commonly used to bake bread and cakes.
It is the basis of a tortilla, a Mexican crispy cake fried on both sides on a hot metal plate or pan without the addition of fat. It is made into pancakes and dumplings similar to our dumplings, and stuffed with turkey or fish.
A kind of corn flour dumplings with a meat or cheese filling, wrapped in corn leaves and steamed, are popular in Caribbean countries.
In northern Italy, traditionally, cornmeal is boiled with water and a little s alt into a thick paste and served on a round wooden tray in the form of a cake, which is cut into portions with a wooden knife.
The polenta prepared in this way is served with goulash or fried in olive oil (bacon) and served with a thick tomato sauce. Polenta is a popular addition to meat in Italy. It used to be made with chestnut flour, now mostly flour or fine corn grits.
It is also known in Slovenia, but more often than corn flour, buckwheat is used there. Romania is famous for mamaliga, that is corn grits cooked in a mush, mixed with goat cheese, baked and poured with cream before serving.
Cornmeal gruel and pancakes are the staple food in African countries. Thick corn mash is also an addition to meat in the kitchen of the we althier part of the society. Cornmeal can be combined with plain wheat flour, and cleansed will replace potato flour.
"Zdrowie" monthly