Corn is a starchy vegetable and cereal grain that has been eaten all over the world for centuries.
It’s rich in fiber, vitamins and minerals.
However, the health benefits of corn are controversial — while it contains beneficial nutrients, it can also spike blood sugar levels. In addition, the crop is often genetically modified
Corn is a popular food that is considered both a vegetable and whole grain. It can be eaten whole as sweet corn or popcorn or processed into chips, oil and syrup. However, most corn is used for animal feed and fuel production
Corn is high in carbs and packed with fiber, vitamins and minerals. It’s also relatively low in protein and fat.
One cup (164 grams) of sweet yellow corn contains (5):
Calories: 177 calories
Carbs: 41 grams
Protein: 5.4 grams
Fat: 2.1 grams
Fiber: 4.6 grams
Vitamin C: 17% of the daily value (DV)
Thiamine (vitamin B1): 24% of the DV
Folate (vitamin B9): 19% of the DV
Magnesium: 11% of the DV
Potassium: 10% of the DV
Whole corn is loaded with fiber and contains vitamin C, B vitamins, magnesium and potassium. Processed corn products are not as nutritious
Corn is loaded with plant compounds that are linked to a lower risk of eye diseases. Even more, the fiber in corn may provide a number of health benefits and reduce your risk of diverticular disease.
Corn can spike your blood sugar and may contribute to weight gain when consumed in excess. Individuals who have diabetes or are trying to lose weight may want to limit their intake
Most corn has been genetically modified. While more research is needed, some studies suggest that modified crops may pose health risks to humans.
How to Cook and Use Corn
Corn is a versatile food that can be added to your diet in many ways.
Sweet corn and corn on the cob are widely available at grocery stores and farmers markets in both fresh, frozen and canned varieties.
Fresh cobs can be prepared by heating them over a grill or by cooking them in boiling water. They’re usually served with melted butter and salt.
Kernels can be added to soups, salads, vegetable dishes or served on their own with butter or olive oil and seasonings.
Other varieties of corn, such as flour and dried kernels, can also be used. You can make tortillas with finely ground corn flour, water and salt. These can be turned into homemade chips by baking sliced pieces with oil and seasonings.
Finally, dried kernels can be used to make popcorn on your stove or in an air popper for a delicious and satisfying snack.
2- Turnips (Brassicarapa) are a root vegetable and member of the cruciferous family, along with other vegetables like bok choy, Brussels sprouts, and kale.
They’re one of the world’s most important vegetable crops, as they’re used to feed both humans and cattle
The most common types of turnip are purple, red, or greenish on the outside and have a white-fleshed bulb — also called the storage root or organ — which grows above the ground and has a smooth skin without scars or side roots
Like other cruciferous vegetables, they’re low in calories but pack plenty of vitamins and minerals.
A 1-cup (130-gram) serving of cubed raw turnips contains (3Trusted Source):
Calories: 36
Carbs: 8 grams
Fiber: 2 grams
Protein: 1 gram
Vitamin C: 30% of the Daily Value (DV)
Folate: 5% of the DV
Phosphorus: 3% of the DV
Calcium: 3% of the DV
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