Sweet Corn

Sweet Corn

sweet corn

Corn or maize is a grain plant that originated in southern Mexico. The seeds of corn hold the majority of its nutrients and the most commonly consumed parts.Health benefits of corn include diabetes management and prevention of chronic heart conditions,lower blood pressure etc.

Nutrition Facts:

Corn not only provides the necessary calories for healthy daily metabolism but is also a rich source of vitamin A,B,E and many minerals.Its high dietary fiber content ensures that it plays a significant role in the prevention of digestive ailments like constipation.
Serving Size =100g
Nutrients Value
Water 10.37
Energy 365
Protein 9.42
Total Lipid 4.74
Carbohydrate 74.26
Fiber 7.3
Sugars 0.64
Calcium 7
Iron 2.71
Magnesium 127
Phosphorus 210
Potassium 287
Sodium 35
Zinc 2.21
Vitamin C 0
Thiamine 0.39
Riboflavin 0.2
Niacin 3.63
Vitamin B-6 0.62
Folate 19
Vitamin B-12 0
Vitamin A 11
Vitamin E 0.49
Vitamin D 0
Vitamin K 0.3
Fatty acids 1.25
Cholesterol 0

Health Benefits:

1.Prevents Haemorrhoids:

The fiber content of one cup of corn contains about 18.4% of the daily recommended amount.This helps in controlling digestive problems such as constipation and hemorrhoids.It also lowers the risk of colon cancer.

2.Weight Gain:

Corn,especially the yellow variety is rich source of calories and is a staple in many places.The calorific content of yellow and white corn is 365 calories per 100 grams,that is why it is often turned to for quick weight gain.

3.Protects your heart:

Corn oil in particular is the best way to improve heart health and this is derived from the fact that corn is close to an optimal fatty acid combination.This allows omega-3 fatty acids to strip away the damaging LDL and replace them at the binding sites.This will reduce the chances of arteries becoming clogged,lower blood pressure.

4.Eye & Skin Care:

Yellow corn is a rich source of beta-carotene,which forms Vitamin A in the body and is essential for the maintenance of good vision and skin.

5.Promotes Growth:

As we all know that corn is rich in vitamin B constituents such as thiamine and niacin.Thiamine is essential for maintaining nerve health and cognitive function.Niacin deficiency leads to pellagra,a disease followed by diarrhea,dementia,dermatitis that is commonly observed in malnourished individuals.
The kernels are also rich in vitamin E,a natural antioxidant which is essential for growth and protection of the body from illness and diseases.

6.Provides essential minerals:

Corn contains trace minerals like selenium,which are difficult to find in most normal diets.Phosphorus is essential for regulating normal growth,bone health,proper kidney functioning.Magnesium is necessary for maintaining a normal heart rate and is helpful for increasing bone mineral density.

7.Prevents Anemia:
Corn helps prevent anemia caused by the deficiency of vitamins and minerals.It also contains iron,which is one of the essential minerals needed to form new red blood cells.Deficiency of iron is one of the main causes of anemia as well.

8.Cosmetic benefits:

Cornstarch is used in the manufacturing of many cosmetic products and may also be applied to soothe skin rashes and irritation.

Fun facts about Corn:

1.Corn is also called as maize which is a cereal plant.
2.It is one of the most popular cereal grains in the world.
3.Corn was first domesticated by indigenous people in Southern Mexico about 10,000 years ago.
4.Corn is also used as bio fuel as a raw material in the industry.
5.The six major types of corn are :dent corn,flint corn,pod corn,popcorn,flour corn,sweet corn.
6.Corn flakes are a common breakfast cereal in North America and the United Kingdom.

Side effects of Corn:

1.Consuming corn can lead to allergies and symptoms like rashes on the skin,swelling of mucous membrane,vomiting etc.The main reason behind the allergies are because of the ingestible protein present in the corn.

2.Corn adversely affects the people who are suffering from diabetes as it oincreases the blood sugar level in the body.

3.Corn contains a high percentage of starch.When we consume corn, it breaks down in the large intestine and produces a lot of gas.So if you consume corn in large quantities then it can cause bloating.

4.Corn contains a good amount of sugar ,so it can lead to tooth decay in some people.

How to buy and store corn?

There are two types of corn : sweet corn,field corn.
Sweet corn is more commonly consumed and field corn is usually grounded and used in the production of flour.
It is always good to consume fresh corn.Frozen corn can also be used.
While buying fresh corn make sure that the husks are not dried out.
Use the corn in a day or two if you’ve already removed the husks.
If we want to store corn for longer use then follow the below simple steps:
1.Drop the corn ears into the boiling water and cook for about 2-3 minutes.Remove water from the bowl and let it cool for few minutes.
2.Cut the kernels and pack them in ziplock ( freezer bags) and try to remove the air from the ziplock bags as much as possible.
3.Seal and freeze it.

North Indian Dish:

Sweet Corn and Vegetable Soup:

This soup is prepared by the crunch of vegetables and the aroma of ginger and garlic sauteed in butter.Relish it slowly by enjoying with the varieties of veggies in every spoonful of this flavoured and delicious soup.

Calories present in the soup

Nutrients Value
Energy 83 calories
Protein 2.1g
Carbohydrates 15.7g
Fiber 1.8g
Fat 2g
Cholesterol 0mg


1.1 1/2 cup boiled sweet corn kernels.
2.1/4 cup boiled and crushed sweet corn kernels.
3.1 cup finely chopped and boiled mixed vegetables.
4.4 tbsp cornflour.
5.1 tbsp butter.
6.1/2 tsp finely chopped garlic.
7.1/2 tsp finely chopped ginger.
8.Salt to taste.


1.Combine the cornflour and 1/4 cup of water in a small bowl and mix well until the cornflour dissolves completely.Keep aside.
2.Heat the butter in a pan.Add ginger,garlic and saute on a medium flame for a few seconds.
3.Add the sweet corn,crushed sweet corn and mixed vegetables.Mix well and cook on a medium flame for about 1 minute.
4.Add 4 cups of water,cornflour-water mixture,salt and pepper.Mix well and cook on a medium flame for about 4-5 minutes.
5.Serve immediately with chilies in vinegar.

South Indian Dish:

Sweet Corn Curry

Nutrition Facts:
Serving size : 1 serving

Nutrients Value
Calories 209.9
Total Fat 14.5g
Cholesterol 0.0mg
Sodium 21.0mg
Potassium 396.4mg
Total Carbohydrate 18.3 g
Protein 6.2g

1.300 grams sweet corn,steamed.
2.1 tsp mustard seeds.
3.1/2 tsp Chana dal (Bengal Gram Dal)
4.1 tsp turmeric powder.
5.1 dry red chilli.
6.3-4 curry leaves.
7.1 cup grated coconut.
8.1 tsp coriander leaves,finely chopped.
9.Pinch of asafoetida.
10.1 green chilli.
11.Cooking oil as per requirement.
12.Salt to taste.


1.Pressure cook the sweet corn with some salt for 2 whistles .Make sure that the corns and cooked soft.
2.Add coconut,coriander leaves,green chilli in the mixer and grind it
3.Heat oil in a pan.Add mustard seeds,chana dal and saute it for few minutes until it becomes golden yellow.Later add asafoetida ,dry chilli,,curry leaves,turmeric powder.
4.Add the steamed corn and mix well.Cook for about 5 minutes and later add the paste which has been prepared.
5.Mix well and serve hot with steamed rice,rotis etc.

Best time to eat:

1.Since corn is quite high in protein and it also contains a lot of calories it is better to consume it in the morning for breakfast.It helps the body to regain energy after a long duration of fasting during the night.

2.Eating corn in the morning will provide you with ample of energy.Because of the high levels of calories it will also helps out stomach be full until lunch.
3.In case if you want to consume corn during night then eat them in the form of low calorie diet such as salads,soup etc.

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