Nutrition
Health benefits of corn
• Fresh corn
-Corn has soluble fibre for satisfaction and a healthy gut
One medium-sized ear of corn packs in about two grams of fibre. Corn contains fibre and insoluble fibre. It makes one feel full and satisfiedand promotes healthy gut bacteria.
Corn is a starchy vegetable, meaning it is naturally higher in carbohydrates than some other vegetables. The soluble fibre helps slow down the absorption of carbohydrates preventing spikes in blood sugar and keeping one from getting hungry again quickly.
-Corn is a source of plant protein
Adding corn to salads, pastas, rice and more is a sneaky way to up a dish’s protein content, especially if one is a vegetarian or vegan. Corn provides more protein than most other vegetables. Like fibre, protein helps keep hunger and cravings at bay and serves numerous essential functions in the body, including muscle repair and growth.
-Corn contains vision-protecting nutrients
Lutein and zeaxanthin give commonly found varieties of corn its yellow hue and constitute the main pigments found in the yellow spot of the human retina. Consuming these two carotenoids can help protect the eyes from blue light damage. It improves visual acuity, and even reduce the risk of age-related macular degeneration and cataracts.
-Corn provides potassium and magnesium
One serving of corn contains about six per cent of the daily potassium needs and nine to 12 per cent of daily magnesium needs. These minerals (both categorised as electrolytes) play a role in numerous different body processes. Potassium, to name a few, helps regulate hydration levels, send nerve signals, protect bones, and reduce blood pressure. Magnesium, too, is involved in nerve function and regulation, managing blood pressure, and reducing the risk of stroke and ischemic heart disease.
-Corn contains vitamins C and B.
Whether you consider corn a vegetable or a whole grain, it provides vitamins and minerals to the body. One cup of sweet yellow corn contains 17 per cent of the daily value of vitamin C, an antioxidant that supports your immune system, collagen production, and iron absorption.
It also offers about 24 per cent of the daily value of thiamine and 19 per cent of the daily value of folate—both are B vitamins that help convert carbohydrates into energy.
Folate is especially important to consume during pregnancy to ensure normal foetal development and prevent certain birth defects.
Source: www.realsimple.com
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
