Corn

Sweet corn is high in fiber, niacin, and foliate.  Sweet corn with yellow kernels has small amounts of vitamins A.  Corn cooks quickly.  Corn goes well with most dishes.  Frozen or canned corn is an economical, healthy replacement for fresh corn.  As soon as corn is picked, the sugar in the kernels begins to turn into starch.  Starch hardens the kernels of the corn.  To slow down this process, fresh corn should be kept cool.  Fresh corn is often found on top of ice in the store or at Farmer's market.  According to the Centers for Disease Control and Prevention, Americans eat about 25 pounds of corn each year, most of which is frozen or canned.  Frozen and canned corn have about the same nutrient value as fresh corn.  There are hundreds of varieties of sweet corn.  Most varieties have yellow kernels.  Corn is also available white or bi-color (white and yellow kernels).  Florida produces the most fresh market sweet corn.  Most of the corn in Florida is a "super sweet" variety.  Super sweet varieties have more than twice the sugar content of regular corn.  Some super sweet varieties also change sugar into starch more slowly after the corn is picked.  This allows corn to be shipped to distant markets, retaining flavor in the corn.  Super sweets may be yellow, white or bi-color.  Corn is high in fiber.  Fiber is found only in plant foods and can keep you healthy in several ways.  Two types of fiber are found in foods.  These include insoluble and soluble fiber.  Both are important for your health because they have different functions in the body.  Insoluble fiber helps with digestion, and soluble fiber has protective benefits which helps to lower blood cholesterol levels and regulate blood-sugar levels.