Calorie content of corn and features of its composition: vitamins, minerals and useful properties of the queen of the fields

For the variety of useful properties and ease of cultivation, corn is called "the queen of the fields" and "second bread". A vibrant grain crop came to us from distant America. Now it is successfully cultivated in our latitudes. This plant bears harvest in late summer, but can be purchased all year round, canned or frozen. Consider the health benefits and harms of this product.

Calorie content of corn

This plant has over a hundred varieties with different colors and sizes of cobs. Many are interested in the question of how best to cook and eat it in order to preserve all the nutrients and not gain extra pounds at the same time.

How many calories are in 1 cob

Corn can be considered a dietary product, since its energy value is only 86 kcal. Determining "by eye" how many calories an ear of boiled corn contains is quite difficult, although possible. You can calculate the calorie content using the following formula:

• the approximate weight of an average ear is 300 g;
• a head of cabbage without grains makes up one third of the total product;
• the calorie content of the cob is equal to the calorie content of 200 g of corn (172 kcal).

Attention!The easiest way to find out the actual calorie content of a product you purchased is to weigh the ear before eating and write down the value. After eating, put the remaining head of cabbage on the scales, subtract the resulting figure and calculate the calorie content.

Calorie content of corn, depending on cooking

The calorie content of a product depends not only on the variety, but also on the method of preparation.

So, 100 g of corn contains:

• raw - 86 kcal;
• in popcorn without oil - 325 kcal;
• fried / grilled - 441 kcal;
• boiled - 123 kcal;
• in the microwave / steamed - 131 kcal;
• in canned food - 119 kcal.

How many carbohydrates, fats and proteins

When 1 g of carbohydrates are oxidized, 4 kcal are formed. The content of important nutrients (BZHU) in corn:

• 100 g of raw grain contains: 3.5 g of protein, 2.8 g of fat, 15.6 g of carbohydrates;
• 100 g of cooked cereal: 4.1 g of protein, 2.29 g of fat, 22.6 g of carbohydrates;
• in 100 g of canned product: 3.9 g of protein, 1.29 g of fat, 22.8 g of carbohydrates.

Reference. The nutritional value of a product is determined by its nutrient content. Proteins are the main building blocks and the basis of cells and tissues. Fats make up cell membranes and nerve fiber sheaths, are involved in the synthesis of vitamins, hormones and bile acids. Carbohydrates are the main source of energy for humans.

Composition

Corn grain is a real storehouse of minerals important and necessary for humans: salts of calcium, potassium, iron, magnesium, phosphorus, vitamins B, E, PP, chlorine, copper, sulfur, selenium, arsenic, gold, etc. - only 26 elements from the periodic system of Mendeleev.

The protein of corn contains such essential amino acids as lysine and tryptophan, which are not synthesized by the body on its own.

What vitamins and minerals are contained

Of the fat-soluble vitamins, corn contains A, beta-carotene, alpha-carotene, E, and K. Of the water-soluble vitamins C, B1, B2, B3 (PP), B4, B5, B6, and B9 are present.

Vitamins:

• vitamin PP - 2.1 mg;
• choline - 71 mg;
• beta-carotene - 0.32 mg;
• vitamin A - 53 mcg;
• vitamin B1 - 0.38 mg;
• vitamin B9 - 26 mcg;
• vitamin E - 1.3 mg;
• vitamin H - 21 mcg.

Macronutrients:

• potassium - 340 mg;
• phosphorus - 301 mg;
• sulfur - 114 mg;
• magnesium - 104 mg;
• chlorine - 54 mg;
• calcium - 34 mg;
• sodium - 27 mg.

Health benefits and harms

The beneficial properties of corn are due to the fact that vitamins and nutrients from this plant are quickly absorbed by the body. Corn normalizes the work of the gastrointestinal tract, the production of sex hormones, prevents the aging of the body and the development of cancer cells. It has a beneficial effect on a woman's reproductive system, relieving pain during menstruation and reducing the symptoms of menopause.

Contrary to popular belief, corn is not modified. This process occurs only with those varieties that are sent for oil processing. The usual corn that we eat does not harm either health or shape.

The plant is used for medicinal purposes in folk medicine and cosmetology. Boiled corn cobs are used for constipation, liver diseases, gout, nephritis, with diseases of the cardiovascular system.

A corn-based mask is an effective remedy for various types of pigmentation on the face (including age-related). It will help smooth the skin and get rid of scars and marks of acne (acne).

Corn, like any product, can have a negative effect on the body:

• in some people it provokes allergic reactions: if you are individually intolerant to this product or if you are prone to allergies, you will have to exclude it from the menu;
• exceeding the norms of use leads to bloating, the development of flatulence, a violation of the chair;
• substances contained in the product increase blood clotting.

Is corn good for you

A large amount of fiber, vitamins A, E, choline and other useful substances, with regular use, help to heal internal organs, improve appetite, and improve well-being. Self-purification mechanisms are triggered in the body, metabolic processes and the immune system are activated.

Useful properties for various body systems, for diseases

Corn will help prevent many diseases. The benefits of the "queen of the fields" are as follows:

• the plant is rich in fiber, which stimulates intestinal peristalsis and helps with constipation;
• it effectively fights cholesterol and restores the work of the vegetative-vascular system;
• normalizes the production of sex hormones;
• B vitamins and amino acids help to cope with fatigue, restore the nervous system.
• it is a source of two powerful antioxidants - lutein and zeaxanthin, they protect the cells of the body from mutations;
• the enzyme composition of corn prevents the development of cancer cells in the walls of the large intestine;
• selenium, which is part of the product, takes part in cleansing the liver and gallbladder;
• vitamin E prevents aging and the development of sclerosis;
• corn silk is used for medicinal purposes in diabetes mellitus, diseases of the liver, gall bladder, kidneys.

Weight loss corn

In dietetic food, cereals are used boiled, steamed or grilled. Based on this product, a 4-day slimming system was developed. Those who decide to lose weight in this way are allowed to eat 800 grams of corn in the first two days, and 400 grams each on the third and fourth days. You need to eat the product 4 times a day.

In addition to the basis of the diet, it is allowed to add several tomato, cucumbers, little Bell pepper, one carrot, greens. It is important to distribute them over all 4 days so that most of the products fall on the first day, less on the third.

Fruits in any quantities are also allowed for consumption (with the exception of sour apples, which are best avoided during the diet). One day - any day - you can eat about 150 g of mushrooms. In addition, it is important to drink a lot - at least 2 liters of pure water, as well as tea and dairy products.

Consumption rates per day

Composition of 100 g corn per day:

• polyphenols, normalize metabolism and strengthen immunity. Protects against obesity and diabetes and strengthens the heart;
• fiber - 9-15% of the norm, cleanses the body, improves intestinal motility and normalizes microflora;
• vitamin B5 - 15%, participates in the biosynthesis of hormones, enzymes and cholesterol, ensures the absorption of sugar in the intestine;
• vitamin B1 - 13%, without it normal functioning of the nervous system, heart and blood vessels is impossible. Participates in the formation of amino acids and enzymes;
• phosphorus - 11%, strengthens bones and participates in hormonal metabolism.

Norms for children, men, women (including pregnant women)

Boiled, canned corn, steamed or grilled grains can be consumed in the following quantities:

• adults - no more than 150 g per day (two medium ears);
• children - 50-75 g (one ear).

Can boiled corn be used during pregnancy? If a woman is overweight, doctors do not recommend it. This is due to the fact that its calorie content is 123 kcal per 100 g. A woman with a normal weight is allowed to eat corn. Trace elements and vitamins effectively fight the manifestation of toxicosis in pregnant women with the use of only 1 ear of corn a day and stimulate lactation in nursing mothers.

What is best to combine with

Canned grains are used as additional ingredients in soups and salads. Corn goes well with vegetables, herbs, vegetable and butter.

Porridge is prepared from coarse corn flour. And fine flour is suitable for pancakes, puddings. Flour added to cookies or cakes gives a special taste and friability. Ripe corn is crushed into cornflakes. This product is loved by all children, it can be eaten with yogurt, juices, compote or milk.

Contraindications

Despite all the beneficial properties of corn, not everyone should eat it. Contraindications include:

• individual intolerance to the product;
• pancreatitis;
• exacerbation of peptic ulcer;
• overweight - more than 120 kg;
• poor appetite (corn is hard to digest and may not be absorbed).

Conclusion

Corn is a healthy cereal. The calorie content of the product depends on the variety and method of preparation. 100 g of raw grains contains an average of 86-90 kcal. Due to its unique vitamin and mineral composition, corn improves the functioning of internal organs and systems. The plant is used for medicinal purposes in diseases of the liver, gallbladder, kidneys, atherosclerosis.

Corn is contraindicated in case of excess weight, exacerbation of peptic ulcer disease, with a tendency to thrombosis, individual intolerance.