The Food Coach

Healthy Food Database - Sweetcorn

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The first indication of corn in existence on our planet was found in Mexico, where ears of corn were found in caves dating back to around 5000-6000 BC. Like so many other foods, Columbus spotted it growing and took it all over the world.
Sweetcorn cobs are approx 25cm long and cylindrical in shape. They are enclosed in thin, leaf-like, green husks. Inside the husks are parallel rows of sweet yellow kernels. Sweetcorn is best eaten straight after harvesting.
Dried ground corn kernels are called maize in America.

Cobs should be covered in corn kernels with no missing rows or gaps. The husks should be intact and look fresh and green. Avoid spotted, damaged cobs.
Sweetcorn should not smell. Kernels should be bright, plump and show no signs of wrinkling.

Store in the vegetable crisper in a plastic bag in the refrigerator. Eat within 1 - 2 days of purchase.
Category: Vegetable
In Season: Spring Summer
To Buy: Cobs should be covered in corn kernels with no missing rows or gaps. The husks should be intact and look fresh and green. Avoid spotted, damaged cobs. Sweetcorn should not smell. Kernels should be bright, plump and show no signs of wrinkling.
To Store: Store in the vegetable crisper in a plastic bag in the refrigerator. Eat within 1 - 2 days of purchase.
Tips & Tricks: It's easy to remove the kernels from the cob - hold the cob upright in a bowl. Angle the held end towards you and using a small sharp knife run the blade long its length. A serve of corn is equal to half a large ear (so about a 10cm long cob)

Nutrition (Per serve):

Weight (grams): 78
Carbohydrates, g: 12.8
Fibre, g:
Fat (g): 0.9
Monosaturated Fat , g: 0.2
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Antioxidants:
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Energy (kJ): 336
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 3.3
Saturated Fat, g : 0.1
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions.

Contraindications:
Excess accumulation may play a role in development of heart disease.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. Natural

Cooking:

Cooking Tips: To barbeque, soak corn cobs with husks on before roasting for 15 minutes on barbecue coals, turning often. Remove husks, put a skewer in each end and serve with olive oil and and cracked pepper.

Benefits the Following Health Conditions:*

Constipation
High Blood Cholesterol
Premature Aging
Diabetes
Low Energy

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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