Farm Fresh Corn: Sweet Summertime Super Food.

Farm fresh corn is a seasonal super food bursting with the flavors of summertime. Crisp white and yellow kernels are delicious munched right off the cob or accented with flavors like sweet vegan butter, crimson red spices or simple sea salt and cracked black pepper. Any way you prepare corn you'll be getting some major nutritional benefits. Click ahead to learn more about corn...

Fresh raw corn, nutrition facts
1 large ear
*facts from

calories: 123
carbs: 27g
fat: 2g
protein: 5g
fiber: 4g
Vitamin C: 16% RDA
Vitamin A: 5% RDA
Thiamin: 19% RDA
Folate: 19% RDA
Pantathenic Acid: 11% RDA
Phosphorus: 13% RDA
Magnesium: 13% RDA
Potassium: 11% RDA

Corn is an excellent source of Folate, Thiamin and Fiber. It has a good amount of protein, potassium, phosphorus, magnesium and Vitamin C. Fresh corn is sweet and hydrating.

How to choose corn: Look for bright green husks with health silky stalk fibers sticking out the top. You can peel back the husk and check for plump firm juicy kernels. Any wilted or black kernels is a bad sign. A healthy corn will be heavier than an unhealthy corn-more hydrated and healthy.

Recipe ideas....

Genetically modified corn has been a big concern in recent years. So, when you can, choose organic corn. Organic corn is always the best choice when available and well-priced. Local farmers market corn is also something to watch for.

Corn recipe accents and ideas:
Corn bread
Buttered corn (vegan butter)
Salt and peppered corn.
Spiced corn with cayenne, chili powder or paprika
Cheesy corn with melted cheese
Barbecued corn-grill marks and all
Fire-roasted corn

Interesting Corn Facts from

*In 2005, the U.S. produced 42 percent of the world’s corn. Over 50 percent of the U.S. crop is produced in Iowa, Minnesota, Nebraska or Illinois.

*Other world corn producers: China, Brazil, Mexico.

*Over 90 percent of the starch Americans used is produced from corn.

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