If you're looking for a delicious and nutritious addition to your meals, consider adding 100 g of white sweet corn (vacuum packed or canned) to your plate. This tasty vegetable offers a variety of health benefits, including providing nutrients such as vitamin B and dietary fiber. At just 79 calories per serving, it's a great way to add flavor and nutrition to your meals.

White sweet corn is packed with nutrients, including vitamins and minerals such as vitamin B, potassium, and iron. It is also rich in dietary fiber, which is important for maintaining digestive health and keeping your heart healthy. Whether you're looking for a quick snack or a versatile ingredient to use in your cooking, white sweet corn is a great choice.

In this article, we'll explore the many health benefits of white sweet corn, along with tips for cooking, serving, and storing this versatile ingredient. From its high fiber content to its eye-healthy nutrients, we'll take a closer look at why you should consider adding white sweet corn to your diet.

Calories in White Sweet Corn

One serving of white sweet corn (100 g) contains approximately 79 calories. This makes it a relatively low-calorie food, which is great for those who are watching their weight or trying to eat more healthfully. Keep in mind that adding butter or other toppings to your white sweet corn can increase the overall calorie count. If you're looking for a lower-calorie option, try seasoning your corn with herbs and spices instead.

Nutrient Content of White Sweet Corn

White sweet corn is loaded with nutrients that are essential for maintaining good health. In addition to being a great source of dietary fiber, it is also rich in vitamins and minerals such as vitamin B and potassium. One serving of white sweet corn (100 g) contains approximately 2.8 grams of fiber, which is important for maintaining digestive health and keeping your heart healthy. It also contains approximately 18% of your recommended daily intake of vitamin B-6 and 14% of your recommended daily intake of potassium. Overall, white sweet corn is a nutritious and healthy addition to any diet.

Health Benefits of White Sweet Corn

In addition to its high nutrient content, white sweet corn offers a number of health benefits. For example, the dietary fiber in corn helps keep your digestive system healthy and can lower your risk of heart disease and certain cancers. Corn is also rich in antioxidants, which are important for preventing damage to your cells and reducing inflammation in your body. It is also a good source of carotenoids and flavonoids, which have been shown to promote healthy vision and reduce your risk of age-related eye diseases.

Sweet Corn as a Source of Carbohydrates

White sweet corn is a great source of carbohydrates, which are essential for providing the energy your body needs to function properly. It is also a good source of complex carbohydrates, which are important for maintaining steady blood sugar levels and preventing spikes and crashes in your energy levels. If you're an athlete or someone who does a lot of physical activity, white sweet corn can be a great way to fuel your body and support your performance.

Corn as a Source of Dietary Fiber

One of the main health benefits of white sweet corn is its high fiber content. Fiber is important for maintaining digestive health, promoting fullness, and reducing your risk of heart disease, stroke, and type 2 diabetes. To maximize the fiber content of your white sweet corn, be sure to choose whole-kernel varieties that haven't been processed or refined. These will have higher fiber content than canned, creamed, or mashed corn products.

White Sweet Corn for Eye Health

White sweet corn is also an excellent source of nutrients that promote healthy vision, such as lutein and zeaxanthin. These nutrients are especially important for reducing your risk of age-related macular degeneration, cataracts, and other eye diseases. If you're looking for a tasty and nutritious way to support your eye health, be sure to include white sweet corn in your diet on a regular basis.

Corn as a Source of Vitamin B

White sweet corn is also a great source of vitamin B, which is important for maintaining healthy nerve function, producing red blood cells, and supporting your metabolism. In particular, white sweet corn is rich in vitamin B-6, which has been shown to reduce your risk of heart disease and stroke.

White Sweet Corn for Immune System Support

If you're looking for a natural way to boost your immune system, try adding white sweet corn to your diet. It is rich in antioxidants, which are important for preventing damage to your cells and reducing inflammation in your body. In addition, white sweet corn is a good source of vitamins and minerals that support immune function, such as vitamin C, folate, and iron.

Cooking with White Sweet Corn

White sweet corn can be a versatile and delicious ingredient to use in your cooking. Here are a few ideas to get you started:

• Add cooked white sweet corn to soups, stews, and chili for added flavor and nutrition.
• Roast white sweet corn in the oven or on the grill for a tasty side dish or snack.
• Use cooked white sweet corn as a topping for salads or tacos.
• Make a creamy corn-based dip or spread to enjoy with crackers or vegetables.

Buying and Storing White Sweet Corn

When buying white sweet corn, look for ears that have bright green husks, tight, moist kernels, and a sweet smell. Avoid ears that have brown or dry husks, moldy kernels, or a sour or musty smell. Once you've brought your corn home, store it in the refrigerator in a plastic bag. Fresh corn will keep for up to five days in the refrigerator, although it is best to consume it as soon as possible for maximum freshness and flavor.