Corn brings health benefits like protecting eyesight by being rich in the antioxidants lutein and zeaxanthin, and improving bowel health and slimming due to its high fiber content that regulate bowel function and increase the feeling of satiety.
Corn can be eaten cooked or included in various recipes such as salads, cakes, biscuits, pies, canjica and pamonha, and can be included in preparations such as rice, sauces and meats.
Among its main health benefits are:
- Prevent eye diseases as it protects the ocular macula due to the presence of antioxidants lutein and zeaxanthin;
- Strengthen the immune system by being rich in carotenoids;
- Help to lose weight, to give satiety due to the presence of fibers;
- Reduce cholesterol levels due to the presence of fibers;
- Help control blood sugar by containing B vitamins and fibers;
- Give energy because it is rich in carbohydrate;
- Improve intestinal transit, because 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 bowel functioning. In addition, it is what most contains minerals like phosphorus, magnesium and zinc, while green corn contains more vitamins, especially folic acid, niacin and vitamin B6. Learn how to consume popcorn in the right way so you do not get fat.
Corn Nutrition Information
The following table gives 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, and therefore can be consumed in cases of Celiac Disease or gluten intolerance.
Canjica Fit Recipe
Ingredients:
- 1 cup corn syrup
- 1/2 cup coconut milk
- 1/2 cup water
- 2 cloves
- 2 cinnamon sticks
- 2 tablespoons of culinary sweetener
- 1 tablespoon cornstarch
Method of preparation:
Put the canjica in a container and cover with water, leaving to soak for 12 hours. Discard the water and cook the canjica in a pressure cooker for about 25 minutes. In a pan, combine the coconut milk, water, clove, cinnamon, sweetener and corn starch, and stir well until boiling. When it starts to thicken, add the cooked canjica and continue stirring until the cream becomes uniform and gain consistency. Serve hot or cold.
Corn Cake Recipe Fit
Ingredients:
- 3 whole eggs
- 1 can of drained green corn
- 200 ml of skim milk
- 1 tablespoon butter
- 1 tablespoon baking powder
- 3 tablespoons of culinary powder sweetener
- 3 tablespoons oats
Method of preparation:
Beat the egg whites. In the blender, add the egg yolks and other ingredients, letting beat well until uniforming the mixture. In a container, combine the blender mixture with the egg whites and mix gently with a spoon. Put in a greased form for pudding, leading to the preheated medium oven for about 30 minutes or until golden brown.
