The benefits and harms of canned corn: choosing and eating the product correctly

Corn (or maize) originates from southern Mexico. Thanks to the complex work of breeders, wild corn has acquired the look we are used to with many bright yellow grains. This is a very common product all over the world: it is indispensable during the holidays when preparing all kinds of salads and is a great snack for those who keep fit. Corn, especially canned, sweet in taste, so it can successfully replace harmful candy and chocolate.

Few people know how to choose the right one in the store in order to get a really high-quality product. This is what we will talk about in the article, and also find out what benefits and harms corn can bring to the body and how many calories it contains.

The composition of the product

The calorie content of canned corn varies depending on the original raw material. The sugar percentage in cereals is not constant, but the average energy value is 58 kcal / 100 g. This is the case for raw canned corn. Boiled more high-calorie - 119 kcal / 100 g.

The ratio of BJU (proteins / fats / carbohydrates) in 100 g of canned corn is 2.2 / 0.4 / 11.2 g.

There are many vitamins and minerals in the product. True, after passing the conservation procedure, most of them are lost.

Vitamins (per 100 g):

• ascorbic acid - 4.8 mg;
• vitamin PP - 1 mg;
• niacin - 0.95 mg;
• vitamin B1 - 0.02 mg;
• vitamin B2 - 0.05 mg;
• beta-carotene - 0.02 mg;
• vitamin A - 3.3 mcg.

Trace elements (per 100 g):

• iron - 4 mg;
• zinc - 1650 mcg;
• aluminum - 465 mcg;
• copper - 300 mcg;
• fluorine - 67 mcg.

Macronutrients:

• phosphorus - 301 mg;
• potassium - 285 mg;
• magnesium - 103 mg;
• calcium - 42 mg;
• sodium - 40 mg.

Beneficial features

Corn has long established itself as a tasty and healthy product. Its use contributes to such positive changes in the body as:

• normalization of sleep;
• improving memory;
• protection from stress;
• increased immunity;
• slowing down aging;
• improving the work of the cardiovascular and nervous systems;
• normalization of digestion;
• reducing the risk of sclerosis.

Benefits for children

Any canned food is not recommended for children under 3 years old. The exception is high-quality baby food. But as the child grows, the cereal gradually begins to be introduced into the diet, since all the vitamins, micro- and macroelements available in its composition are useful for the baby. Children like the pleasant sweet taste, they perceive corn as a dessert, which reduces the consumption of sweets and chocolate.

To find out which corn is best to use for popcorn, see here.

For men

For the stronger sex, corn is of particular value. Due to their ability to be almost completely absorbed, the carbohydrates in the product quickly provide the body with energy and help to cope with fatigue after a hard day at work.

Corn has a positive effect on the male reproductive system. Eating cereals is the prevention of genital dysfunction and infertility.

For women

For women's health, corn is even more beneficial than for men: it is able to moderate pain during menstruation and alleviate the course of menopause. This cereal has a positive effect on the female reproductive system as a whole.

B vitamins have a beneficial effect on the condition of hair, skin and nails.

In the absence of allergies and special doctor's recommendations on the use of this product, feel free to eat it during pregnancy. Corn perfectly helps to cope with toxicosis and replenishes energy.

When breastfeeding, eating canned corn is also allowed. Only this must be done gradually, in small doses, you need to monitor the baby's condition: there may be reactions from the gastrointestinal tract or allergies.

Important! You can start eating corn for a nursing mother only six months after the birth of a child. Fiber is poorly absorbed by an unprepared body, which can lead to negative consequences.

Doctors note that corn has a positive effect on the quality and quantity of breast milk, but everything needs a measure.

For the elderly

Elderly people can and even need to eat corn: it prevents the development of sclerosis, and the phosphorus in the composition is useful for osteoporosis and rheumatism.

However, this cereal can have a laxative effect, and people of mature age are more susceptible to such adverse reactions to any foods.

Does corn contain gluten? Read here. 

Is it possible to eat while losing weight

When following a weight loss diet, eating canned corn is not prohibited. Moreover, there is a mono-diet, which involves the use of only this product for several days..

Due to its low calorie content and rich composition, corn is considered an excellent assistant in the fight against extra pounds. However, like any carbohydrate-containing product, it is not recommended to eat it at night.

Consumption rates

Canned food should be consumed in the morning due to its high carbohydrate content.

The daily rate for adults is 150 g. For children under 10 years of age, the dose is reduced to 80 g per day no more than 2-3 times a week.

Everything is individual, the main thing is to monitor the reaction of your body or the condition of your child.

Contraindications and possible harm

There are diseases in which the use of canned corn is contraindicated:

• obesity;
• stomach ulcer;
• high blood clotting;
• tendency to form blood clots;
• individual intolerance;
• gastritis;
• pancreatitis.

Due to the large amount of carbohydrates, the body of people with gastritis or pancreatitis simply cannot cope with them, and preservatives can aggravate the course of the disease.

For healthy people, the following indicators are dangerous:

1. Wrongly chosen product in the store: substandard or irregular storage conditions.
2. Product abuse.

Excessive consumption of canned corn, replacing them with basic daily meals, can provoke indigestion and diarrhea.

How to choose store canned corn

With a serious approach to choosing a really high-quality product, you should not focus only on the price of the product.

Here are some tips for choosing good corn:

1. Choose grains canned in glass containers. This will allow you to evaluate the appearance of the product. The color of the grains should not be too bright and saturated (this indicates the harvest from old ears). The ideal color is milky with a slightly yellowish tinge.
2. If the can is tin, it must be free of any damage or stains.
3. Pay particular attention to the shelf life of the product: it must not be more than two years old. Otherwise, you run the risk of consuming a lot of preservatives. Also, do not buy canned food, the expiration date of which will expire in a few months; choose a fresher jar. To do this, it is worth looking into the far corners of the shelf in the store (older products are always put forward).
4. Shake the can. Ideally, you should not hear liquid overflow (this indicates that air is entering and possible deterioration of the contents).

Conclusion

Like any product that has gone through the canning process, corn loses many nutrients. Therefore, it is important to consume it in moderation and not replace the main side dishes exclusively with canned maize. But as a tasty and yet healthy addition to the usual diet, corn will be an excellent option.