33. CORN

CORN

Nutrition in 100 gm (Raw)
Energy: 90 kcal
Carbohydrates sugar Dietary fibre	19 gm 3.2 gm 2.7 gm
Fat	1.2
Proteins	3.2
Vitamin A eqvi.	10 µ gm
Vit. B1 (Thiamin)	0.2 mg
Vit. B3 (Niacin)	1.7 mg
Vit. B9 (Foliate)	46 µ gm
Vitamin C	7 mg
Iron	0.5 mg
Magnesium	37 mg
Potassium	270 mg

Corn is a variety of maize with high sugar content. It is picked when immature (milk stage) and eaten as a raw or cooked. It is good to eat corn with beans as together they have all the amino acids we need and hence they can form a balanced diet.

Corn is a high carbohydrates, high fibre food. 81% of the kernel consists of sugar, starch and dietary fibre, including insoluble cellulose and non-carbohydrate lignin in the skin of the kernel and soluble pectin and gums inside. It is low in fat and its oils are unsaturated fatty acids.

Yellow corn has little vitamin A but white corn does not have any.

Cooking corn does not make it lose its anti oxidants but vitamin C is lost.  Hence it is best to eat corn in its raw form. Corn is dried and milled to get corn flour which is used to prepare many dishes. Coarsely ground corn is called cornmeal. All processed ready to eat corn products have more sodium and sugar than fresh corn.

Dry corn is put in hot vessel and made to pop to prepare popcorn. This is a great meal for those who want to reduce weight.

Benefits:

1. Sweet corn has anti oxidants which reduces the risk of heart disease.

2. Ferulic acid released when corn is cooked helps reduce risk of cancer.

3. Glucose is prepared in industries from corn by hydrolysis of corn starch.

4. People who are sensitive to wheat can use corn flour in food.

5. Corn starch made from the inner part of corn kernel (endosperm) is used as un-perfumed body or face powder. Since it absorbs oils, it can also be used in the preparation of dry shampoo.

6. Popcorn helps burn calories and maintains a healthy metabolic rate.

 Danger:

1. People who eat mostly corn based food risk being attacked by a disease called pellagra. It is a niacin deficiency disease. Niacin in corn can be made useful by soaking corn in a solution of lime and water. 

2. Corn can sometimes trigger allergic reactions causing hives, swelling of lips, eyes and upset stomach.

CORN OIL

Nutrition in 100 gm
Energy: 884 kcal
Fat	100 gm
Vitamin E(alpha-tocopherol)	20.22 µ gm