All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Passion Fruit

Pasta

Peaches Nectarines

Peanuts

Pears

CORN

Typical serving size:

1 medium ear; ½ cup (82 g) of kernels

HOW IT HARMS

Pellagra

WHAT IT HEALS

Heart disease Cancer Macular degeneration CORN FACTS

The average ear of corn has 800 kernels, arranged in 16 rows
There is one piece of silk for each kernel

Mexicans and South Americans don’t develop pellagra, even though their diets are made up mostly of corn
Combining the corn with an alkaline substance releases the niacin in niacytin; thus, mixing cornmeal with lime water to make tortillas prevents pellagra
Corn is the most abundant grain crop; worldwide, it is exceeded only by wheat as a cereal grain
Sweet corn, which is harvested while still immature, is the type consumed as a vegetable
Indigenous to the Western Hemisphere, different varieties are used to make cereal, cornmeal, and tortillas
It can be cooked on the cob or with the soft kernels removed and served fresh, frozen, or canned for future use
And popcorn makes a light, low-calorie snack, so long as it isn’t drowned in butter, salt, or other toppings
One medium ear of corn contains 77 calories, and one cup of kernels provides 13% of the Recommended Dietary Allowance (RDA) for folate
It is also a source or potassium, thiamine, and fiber
Corn is high in starch and protein, but it lacks two essential amino acids—lysine and tryptophan; as a result, it is not a suitable protein substitute by itself
However, this problem is easily remedied by consuming black beans or other legumes along with corn

Health Benefits

Reduces risk of heart disease and cancer
In addition to its antioxidant benefits, cooked sweet corn contains a phenolic compound called ferulic acid, which may inhibit cancer-causing substances
Supports eye health
Corn is a good source of lutein, a powerful antioxidant that may help lower the risk of age-related macular degeneration, a common cause of blindness in older adults

QUICK TIP:

Tap into antioxidants Cooking sweet corn unleashes beneficial nutrients that can substantially reduce your risk of heart disease and cancer, according to a study in the Journal of Agricultural and Food Chemistry
The researchers found that the longer the corn was cooked, the higher the level of antioxidants
Health Risk An unbalanced diet rich in corn may lead to pellagra
Most of the niacin in corn is in the form of niacytin, which is not broken down in the human digestive tract
Although rare in North America, cases of pellagra, a deficiency of niacin or tryptophan, are common in countries where corn is a staple
Symptoms of the ailment include mental confusion or delusions, inflamed mucous membranes, skin flaking, and diarrhea
A high-protein diet and B vitamin supplements are used to treat the condition

Allergies

Mix corn kernels and chopped bell pepper with ground pork for a robust burger

Sprinkle corn on the cob with lemon-pepper seasoning

Add some cooked kernels to a smoothie

Buying Tip

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Choose ears with moist, green husks, shiny silks, and tight rows of kernels
To check the condition of the kernels, don’t strip the husk—it dries out the corn and leaves it susceptible to fungus (and annoys the grocer or farmer); instead, feel around the silk end to make sure the kernels are plump and healthy all the way to the tip

Look for ears that have some heft for their size
Good weight can mean the center hasn’t been eaten away by bugs or fungus

Opt for frozen corn rather than canned, which can have a lot of excess sodium
If you must choose canned, look for “no salt added” brands

Storing Tips

Store corn with husks attached, and use as quickly as possible—within 1 to 2 days