Corn: composition, benefits, harm, recipes

2024 Author: Arianna Cook | [email protected]. Last modified: 2023-12-17 14:23

Calorie content and composition of grains, their beneficial properties for men, women, children, pregnant women. How to choose the right corn, cook it yourself or preserve it? Recipes for various dishes, interesting facts.

Corn is an annual herb, a cereal that bears fruit in the form of cobs. Their size is determined by the variety: the length can reach 0.5 m, and the weight is 0.5 kg. Each ear hides a hard, dense trunk, "braided" with numerous small grains, protected by several layers of dense leaves, which are the outer layer of the ear. Corn is an ancient crop; it was grown on the territory of modern Mexico 10 thousand years ago. Although, it is important to note that the "ancient corn" had extremely small ears - their length did not exceed 3-4 cm. This culture is now familiar in all corners of the globe, and almost all countries of the world are actively growing it, the leaders are the USA, Brazil and Ukraine … This product is not only nutritious and well nourishing, it is also very useful and tasty at the same time. In cooking, the culture finds many uses: most often it is used canned as an ingredient in salads and all kinds of savory dishes, but flour and syrups are also prepared from corn, and then used to create desserts.

Composition and calorie content of corn

In the photo corn

Many people believe that corn is a vegetable, and therefore it is low in calories and can be consumed in any quantity and even on a diet. However, this is a cereal, which means that it has not a small calorie content.

The calorie content of corn per 100 g is 325 kcal, of which:

• Proteins - 10, 3 g;
• Fats - 4, 9 g;
• Carbohydrates - 60 g;
• Dietary fiber - 9.6 g;
• Water - 14 g.

However, grains of this culture are still an important component of nutrition, since they contain many vitamins and minerals. For this reason, even on a diet, you can eat a product from time to time without disturbing the number of calories per day.

Vitamins per 100 g:

• Vitamin A, RE - 53 mcg;
• Beta carotene - 0.32 mg;
• Vitamin B2, riboflavin - 0.14 mg;
• Vitamin B4, choline - 71 mg;
• Vitamin B5, pantothenic acid - 0.6 mg;
• Vitamin B6, pyridoxine - 0.48 mcg;
• Vitamin B9, folate - 26 mcg;
• Vitamin E, alpha-tocopherol - 1.3 mg;
• Vitamin H, biotin - 21 mcg;
• Vitamin K, phylloquinone - 0.3 mcg;
• Vitamin PP, NE - 3.2 mg;
• Niacin - 2.1 mg

Macronutrients per 100 g:

• Potassium - 340 mg;
• Calcium - 34 mg;
• Silicon - 60 mg;
• Magnesium - 104 mg;
• Sodium - 27 mg;
• Sulfur - 114 mg;
• Phosphorus - 301 mg;
• Chlorine - 54 mg.

Microelements per 100 g:

• Aluminum - 440 mcg;
• Boron - 270 mcg;
• Vanadium - 93 mcg;
• Iron - 3.7 mg;
• Iodine - 5.2 mcg;
• Cobalt - 5.3 mcg;
• Manganese - 1.09 mg;
• Copper - 290 mcg;
• Molybdenum - 28.4 mcg;
• Nickel - 83.8 mcg;
• Tin - 28.9 mcg;
• Selenium - 30 mcg;
• Titanium - 27.9 mcg;
• Fluorine - 64 mcg;
• Chromium - 8 mcg;
• Zinc - 1.73 mg.

It is also important to take into account that carbohydrates in cereals are mainly complex, out of 60 g, starches and dextrins account for 58.2 g, the rest are simple - mono- and disaccharides in the form of sucrose, glucose, fructose.

The protein part is rich in amino acids - both essential, which the human body is not able to produce on its own, and non-essential.

Essential amino acids per 100 g:

• Arginine - 0.41 g;
• Valine - 0, 42 g;
• Histidine - 0.26 g;
• Isoleucine - 0.31 g;
• Leucine - 0.25 g;
• Lysine - 0.25 g;
• Methionine - 0, 12 g;
• Methionine + Cysteine - 0.29 g;
• Threonine - 0.25 g;
• Tryptophan - 0.07 g;
• Phenylalanine - 0.46 g;
• Phenylalanine + Tyrosine - 0.84 g.

Replaceable amino acids per 100 g:

• Alanine - 0.79 g;
• Aspartic acid - 0.58 g;
• Glycine - 0.35 g;
• Glutamic acid - 1.78 g;
• Proline - 1.09 g;
• Serine - 0.51 g;
• Tyrosine - 0.38 g;
• Cysteine - 0.17 g.

Fatty acids per 100 g:

• Saturated - 0.6 g;
• Monounsaturated - 1, 12 g;
• Polyunsaturated - 2.34 g.

As you can see, the composition of corn is very rich and full of various nutritious and beneficial components for our body, which ensures its high value in the diet.

Useful properties of corn

First of all, it should be noted that, like any other cereal, corn saturates well, satisfies the appetite, which means it reduces the craving for constant snacks and helps to make the diet more optimal and balanced. The product is rich in B vitamins, which are very important for normal brain activity and stimulating metabolism. Grains contain a lot of biotin, which, in combination with fats and fat-soluble vitamins A, E and K, ensures the health and beauty of the skin. But the cereal is especially valuable for its minerals. Only 100 g of the product contains a double daily dose of silicon - an important participant in the collagen synthesis process, as well as about half the daily dose of manganese, which is responsible for normalizing metabolic processes, and selenium - an essential component for the good functioning of the immune system. Grains are also rich in magnesium, which is needed for heart health; iron required for blood health; and phosphorus, which ensures the strength of teeth and bones. In general, corn is a real treasure, and it is useful for all groups of the population.

The benefits of corn for men

First of all, for men, the product is important, as it contains a good amount of protein necessary for the support and construction of muscles. Athletes will especially appreciate it in this regard.

Corn is a good source of potassium and magnesium, which are important for the regulation of blood vessels and heart. For the male half of humanity, the normalization of the functioning of the heart muscle and blood vessels is very important, since men are more at risk of developing heart attacks than women.

In addition, it is important to note that healthy grains contain choline - a vitamin that helps to normalize cholesterol levels and cleanse blood vessels.

There is also an opinion that corn has a good effect on potency by toning up the male reproductive system.

The benefits of corn for women

The benefits of corn for women are enormous. First of all, it should be said that, despite its high calorie content, it has a beneficial effect on metabolism due to the high content of manganese and B vitamins. These components ensure fast and efficient metabolism, proper assimilation of proteins, fats, carbohydrates. In addition, grains contain a lot of fiber, which ensures timely cleansing of the intestines, on the condition of which the purity of the skin depends.

Plus, the product contains fat-soluble vitamins and biotin - important elements for the health of a woman's skin and hair. The presence of iron is valuable, an adequate intake of which ensures the prevention of anemia, which often develops in women.

Calcium and phosphorus in the composition of grains prevent the development of osteoporosis, and therefore for older women, their presence in the diet is of particular importance. Add to this the silicon, which supports collagen synthesis.

It is also worth noting that the aforementioned B vitamins are not only a high-quality metabolism, but also the normal functioning of the nervous system, for women prone to unnecessary worries, this fact is very important.

Finally, we must not forget about the antioxidant effect of vitamin E. Antioxidants help fight free radicals and slow down aging, which has a positive effect on the condition of the skin.

The benefits of corn for children

For children, like no one else, it is important to get a lot of vitamins and minerals in the complex every day, because every day the child grows. How much the baby's diet is filled with useful components depends on how much his physical and mental abilities will develop. Corn is a valuable element in a child's balanced diet.

In addition, it plays an important role in immunity. In combination, vitamin E and selenium stimulate the defenses, helping to fight any infections and viruses.

The product also has antihelminthic properties, which, again, is valuable for a child, since children are always at risk of infection with protozoa.

Benefits of corn for pregnant women

For expectant mothers, as well as for children, the immunostimulating and balancing properties of the product are primarily important, because the immunity of the expectant mother is reduced, and a lot of vitamins and minerals are needed for the development of the child.

However, it is also important to remember here the ability of corn to replenish iron stores, anemia is a very common problem in pregnant women.

In addition, cereal grains help with problems with the kidneys, liver, gall bladder. For pregnant women, this is important for the reason that the fetus often puts a lot of pressure on these organs, which causes problems of a different nature.

Decoctions of the plant are often recommended for pregnant women, due to the properties of corn, it is good to fight edema.

Contraindications and harm to corn

Unfortunately, at present, the main problem of the product is the form in which it is used, in this sense, there is a fine line between the benefits and harms of corn. Most often, we consume canned grains, the main problem of which is the addition of sugar to the canning liquid. Thus, corn is no longer a useful product, but excess sugar, which is already in a large amount in our diet. In addition, the metal container itself is also a problem; recently, the number of studies proving the unsafeness of this container is growing exponentially.

Thus, the first thing to consider when wanting to get only benefit from the grains is their correct use. Ideal, of course, is to buy a fresh cob, peel the grains from it yourself and add to the salad. However, fresh corn is quite rare, but you can often find stalls selling boiled cobs - this is already better than canned grains.

It should also be noted that corn is one of those crops that very often undergo genetic modification, and since their safety has not yet been proven, it should be said that it is best to choose cobs marked "Non-GMO".

However, even fresh, naturally grown corn will harm some people. This applies to patients with diseases of the gastrointestinal tract, the product is especially dangerous for gastritis and peptic ulcer disease. A harmful product and with increased blood clotting - in this case, the grains can increase the likelihood of blood clots.

You also need to check with your doctor if you can eat corn if a special treating diet has been established for you.

The rest can eat corn in moderation and within the prescribed calorie content, but note that when it comes to pregnant women, lactating women and children, it is better to buy only fresh grains marked without GMOs.

How to choose the right corn?

The rules for choosing a product, of course, depend on the form in which you decide to purchase it. First, let's look at how to choose the healthiest grain option - fresh corn on the cob.

First of all, it should be said that the cobs can be found on the shelves of two varieties - food (sweet) and fodder. The latter, as a rule, is raised for livestock feed, but it is quite possible to eat it for humans. But, nevertheless, you need to understand that the food grade tastes better than the forage one. It is noteworthy that sellers often try to pass off fodder corn as food corn and sell it at a higher price.

Let's figure out how not to be fooled and choose the right corn:

• The size … The forage cobs are larger than the edible cobs, if the cob offered to you is more than 15 cm, it is definitely a forage variety.
• The form … The cobs of sweet corn are more like dense barrels when the stern is cone-shaped.
• Grains … In the food variety, even if the cobs are young, they are necessarily bright yellow, but the fodder corn kernels have a pale yellow tint.
• Taste … If the seller allows, you can pick out a couple of grains and then everything will definitely fall into place, edible corn has a juicy, sweet taste, fodder corn is drier and not pronouncedly sweet.
• Grain arrangement … It will help determine the optimal freshness of the corn. If the product is fresh, then the grains should fit snugly together and be filled. Such grains are ripe and fresh, but if they have depressions and they seem to be deflated, you should not buy these cobs, they are stale.
• Leaves … Cobs, peeled from the husk, should generally be passed by. First, such grains are not protected and quickly lose vitamins. Secondly, as a rule, the leaves are peeled when they are not in the best condition, this can happen for two reasons - either the product is overripe, or a lot of chemistry was used during cultivation. Always choose the cob with leaves that are green and fresh.

If you still want to purchase canned corn, pay attention to the following details:

• Composition … Try to find a jar with as few harmful additives as possible. If there is sugar, then even if there are no artificial preservatives, sweeteners, etc. Also, pay attention to the mark on the can "Without GMO" and the indication of GOST - corn made according to TU is not subject to as many quality standards as the one that is done according to GOST.
• Manufacturing date … If the grains have been canned in winter or late fall, they are likely to be dry and thick-skinned. Such a product will not decorate your salad.
• Expiry date stamping method … The expiration date must be stamped with permanent paint on the lid or surface of the can. If the numbers are indented, we are dealing with old-style equipment, and if they are put on the label, then the dates may well be invalid - the label can be easily changed and thereby indicate a new expiration date.
• Material cans … If possible, buy corn in glass - this is not common, it is more expensive, but in this case the overpayment is justified. Not only can you see the grains and evaluate their quality, but you also protect yourself from harmful metals that can accumulate in the product in metal packaging.

How to preserve corn yourself?

No matter how high-quality the store product is, there is nothing better than home-cooked corn. Canned grains are no more complicated than, say, cucumbers or tomatoes, and therefore we highly recommend diversifying the range of your pickles.

So how to canning corn:

1. Remove the leaves from the ears.
2. Take a sharp knife, set the cob on a support with a thick end and cut off the grains - do not worry that part of the cob will be cut off with them, during the boiling process of the grains all these "extra parts" will float up and they will be easy to remove.
3. Rinse the grains (1 kg), then transfer to a saucepan, cover with cold water (1.5 l), bring to a boil.
4. Reduce heat and cook the corn for about 1 hour, skimming off any foam that forms on the surface.
5. Drain the broth, but do not pour out, arrange the beans into the jars, filling them about 3/4 full.
6. Prepare the marinade: mix the broth with salt (2 tablespoons) and sugar (6 tablespoons), bring to a boil and immediately pour into jars - note that the grains should float freely in the marinade.
7. For better preservation, jars can also be pasteurized. To do this, they need to be placed on the bottom of the pan, until they are rolled up, but only covered with a lid, pour a little water into the pan, bring it to a boil and pasteurize for about an hour.

It remains to roll up the cans and put them in a dark storage place. Corn in glass, properly preserved, can be stored for up to 4 years!

How to cook corn?

Cooking corn is an even simpler process than preserving, and you can boil the cobs both in the classic way - on the stove, and in a more exotic way, for example, in the microwave or oven.

How to cook corn in different ways:

• On the stove … Fold the cobs in a saucepan, fill with water - note that it is better not to remove the leaves (in this case, you will be able to preserve the juiciness and aroma), but the stigmas must be removed. Please note that young corn will be ready in half an hour, and mature corn will take 1.5-2 hours. To make the beans more tender, after the broth is drained, you can leave the ears in a closed saucepan, wrapped in a warm blanket for a quarter of an hour.
• In the microwave … Before cooking corn in the microwave, remove the leaves from the cobs, soak them for 40-50 minutes. Transfer the ears to a bag and pour some water into it. Tie the bag tightly, but punch a few holes in it. Send the cobs to the microwave for 15 minutes, set the power to the minimum.
• In the oven … Take a baking dish, pour water into it and fold the peeled ears, they should be about half covered with water. Place the dish in the oven, preheated to 180^OWith, depending on the degree of ripeness of corn, young corn will be cooked in 40 minutes, mature - in a couple of hours.

Boiled grains can be eaten straight off the cob, or peeled and served as a healthy side dish with salt and butter.

Corn recipes

Corn can be eaten in its pure form - fresh, boiled or canned, or, of course, you can supplement this or that dish with delicious grains. Alternatively, the grains can be "made" into syrup or flour and used in baked goods and desserts. We present to your attention several recipes with delicious corn dishes.

Corn salads

Of course, the largest category of recipes is salads. We are sure that you probably have a signature crab with corn recipe, however, perhaps it's time to add some variety and prepare one of these salad options for the next feast:

1. Italian salad with ham and vegetables … Boil the pasta (400 g) - it is better to use horns or spiral ones. Cut tomatoes (2 pieces) into cubes, also do with bell peppers (2 pieces). Chop the ham (300 g) into thin slices. Grate cheese (200 g) on a coarse grater. Mix all the prepared ingredients, add corn (300 g), season the salad with mayonnaise or sour cream with garlic.
2. Pineapple salad … Boil chicken fillet (300 g) and divide into fibers, eggs (2 pieces) also boil and cut into cubes. Cut cucumbers (2 pieces) into strips. Open a jar of canned corn (300 g) and pineapples (400 g), if the latter into slices, cut them into cubes - it is advisable, of course, to immediately buy cubes. Assemble the salad in layers - chicken, pineapple, cucumbers, eggs, corn, soak each one with mayonnaise.
3. English Corn Salad … Boil the turkey breast (300 g) and mushrooms (500 g). Cool the finished ingredients, chop finely, put in a salad bowl. Put corn (300 g), ready-made croutons (100 g) there - just better with the taste of "salt". If you want to make the dish healthier, you can cook the croutons yourself - cut rye bread into thin strips and dry in the oven. It remains to add finely chopped tomatoes (3 pieces), mayonnaise (150 g) to the salad and mix.
4. Peking crispy salad … Chop Chinese cabbage (100 g), tomatoes (200 g) into cubes, put the ingredients in a salad bowl. Add canned corn (300g) and beans (300g). Mix mayonnaise (50 g), ketchup (50 g), minced garlic (2 cloves), salt. Toss all the ingredients with the sauce.
5. Winter vegetable salad … Chop red onion (1 piece) finely, diced tomatoes (2 pieces) and bell peppers (1 piece). Combine all ingredients with canned beans (250 g) and corn (250 g). Prepare the sauce: Combine 1/2 bunch of finely chopped cilantro, lime juice, olive oil, salt and black pepper to taste. Add the dressing to the salad.

Main courses with corn

Corn will also perfectly complement any main course - be it a vegetable stew, potato meat casserole or seafood paella. We present some interesting recipes:

1. Potato casserole … Chop onions (1 piece) and mushrooms (100 g) finely, pass in a frying pan in a small amount of ghee for 2-3 minutes. Add ground beef (700 g), diced carrots (2 pieces), canned peas (100 g) and corn (100 g), tomato paste (1 tablespoon) to the pan. Salt, pepper, simmer until the meat is cooked. Boil potatoes (10 pieces), drain the broth, add milk (100 ml), sour cream (100 g), butter (100 g), salt and pepper to taste, whisk in mashed potatoes. In a baking dish, first fold a layer of potatoes, then minced meat with vegetables, then potatoes again. Bake at 180^OC for 30-40 minutes. Serve with herbs.
2. Vegetable stew … Carrots (5 pieces), onions (3 pieces), bell peppers (2 pieces), celery (2 stalks), cut into cubes. Disassemble the cauliflower (1 piece) into inflorescences, cut into thin strips. Cut the chicken fillet (500 g) into cubes. Heat the vegetable oil (2 tablespoons), fry the chicken first, then every 3-5 minutes add sequentially carrots, onions, peppers, celery. Simmer for 10-15 minutes together. Add the cabbage and simmer for another 5 minutes. Add canned corn (300 g), peas (300 g), sour cream (to taste), close the lid, and cook over low heat for another 10-15 minutes.
3. Mexican spicy beef … Sauté the ground beef (500 g) for 5 minutes. Add finely chopped onion (1 piece), garlic (4 cloves), canned chili (120 g), diced bell pepper (1 piece), canned beans (500 g), corn (300 g), simmer for 10-15 minutes. Add spices - chili (6 tsp), cumin (2 tsp), marjoram (1 tsp), mashed canned tomatoes (800 g) along with juice. Season with salt, pepper and simmer for about half an hour. Remove from heat, add grated cheese (150 g), parsley to taste and serve.
4. Paella with shrimps … Cut sweet peppers into strips (1 piece), onions (1 piece) into slices, garlic (4 cloves) into thin slices. Peel the tomatoes (3 pieces) of skin and seeds and cut into cubes. Fry onion, garlic, pepper in olive oil (2 tablespoons) for about 5 minutes, then add basmati rice (300 g), tomatoes, salt, pepper and pour in chicken broth (1 liter) - can be replaced with water. Bring broth to a boil, reduce heat and simmer with lid open for about 15 minutes. Add separately boiled shrimp (400 g), canned corn (200 g), parsley and lemon juice to taste. Stir, cover, simmer for another 3-5 minutes and serve.

Cornmeal desserts

Making cornmeal at home yourself is more difficult than making, say, almond or rice flour. The fact is that the grain in this case is very hard and an ordinary coffee grinder "does not take" it. It is much easier to buy ready-made flour in a supermarket, especially since today such flour is not at all uncommon.

But what you can cook from it:

1. Brazilian corn pie … Put corn flour (320 g), sugar (150 g), vanilla sugar (2 tsp) into a saucepan, add milk (400 ml), vegetable oil (150 ml), a pinch of salt. Mix the ingredients well, put the saucepan over the heat, bring to a boil, then reduce the heat and cook until thickened, stirring constantly - it is best to stir with a whisk clockwise. The consistency should turn out to be semolina, after passing through the mass with a whisk, neat traces should remain for a short time on it. It will take about 5-10 minutes to bring the mass to such a consistency. Remove the mass from heat, add eggs one by one (3 pieces) to it, beat the mixture after each so that there are no lumps and heterogeneity. Add loosen, mix well, transfer the mass to the mold. Bake for about 40 minutes at 180^OWITH.
2. Coconut cookies … Beat the whites (3 pieces) into a tight foam, add sugar (300 g) and lemon zest (1 tsp), beat again - the sugar should completely dissolve. Transfer the mixture to a large bowl, add cornmeal (2 tablespoons) - sifted beforehand, coconut flakes (280 g), mix well. Shape the cookies into balls, flatten them lightly with a spatula and bake on parchment for 10-15 minutes.
3. Corn pancakes … Grind 1/2 cup hazelnuts in a coffee grinder. First, it is advisable to peel it, for this you need to pour boiling water over the nuts for 10-15 minutes, then it will be easily removed, after that you will also need to dry the nuts, otherwise you will not be able to grind them. Combine hazelnut flour with corn (1 cup) and wheat (1/4 cup), and add baking powder (1 tsp) and salt (1/2 tsp). Add separately beaten eggs (2 pieces), milk (1 glass), softened butter (3 tablespoons) into the mixture. Whisk the mixture well until smooth and bake the pancakes as usual.

Corn syrup

You can make your own corn syrup, but it will be far from industrial, since industrial technology simply cannot be done at home.

However, if you still feel like making something like this, follow this recipe for making corn syrup:

1. Peel fresh ears (4 pieces), cut each into 3 pieces.
2. Fill the ears with water (1, 2 l), boil.
3. Drain the resulting broth and mix with regular (960 g) and brown sugar (1 tbsp), as well as salt (2 tsp) and vanilla extract (1 tbsp).
4. Reduce the syrup to the "soft ball" stage. To check readiness, drop a drop of syrup into cold water, pick it up with your hands, if it hardens into a soft ball, the syrup is ready.

This syrup can be used for a variety of purposes: add it to porridge, pour it on pancakes, use it as a sugar substitute in tea, etc. You just need to understand that this product is hardly more useful than ordinary sugar.

Interesting facts about corn

Corn is a practical crop and is used not only for food purposes. Certain parts of the plant are used to make glue, plaster, artificial fiber, rubber substitute, water filters, plastic, etc.

On any cob, you will find an even number of rows of grains.

In Ukraine, one of the main exporting countries of culture, a maize maze park was opened in 2016. Its length is 6 km, and its area is 40,000 m.².

Before people thought of eating popcorn, it was used for the same purposes for which Styrofoam is used today.

In the culture of the ancient Maya, there was a god of corn - Ah Mun, this civilization believed that the plant was sent to them by heaven as a blessing.

There are over 1000 varieties of corn! It is noteworthy that there are even multi-colored varieties, that is, grains of various shades can be found on the cob at the same time.

The plant is grown on all continents except Antarctica, which is understandable - the culture is unpretentious, cheap to cultivate, and the range of its application is incredibly wide.

Most of the sweet grains are eaten in Mexico: one person consumes about 90 kg of juicy grains a year.

Watch a video about the properties of corn:

Corn is a valuable culture for the world, it is healthy, tasty, nutritious. The grains of the plant are eaten fresh, boiled, canned, in pure form or as an ingredient in soups, salads, main dishes. Also, the grains are ground into flour, and corn sticks, chips, and various desserts are made from it. From corn grits, you can cook a wonderful porridge and pour it, again, with corn syrup. The plant finds application in other areas of industry, not only food, its applied spectrum is really huge.