Eat more fruit and veg – quick and easy sweetcorn ideas


We all know by now we should be getting at least 5 portions of fruit and veg a day, but surveys show that most people aren’t achieving this.  It’s quite easy to get in a few servings of fruit, because fruit is good to snack on and doesn’t take a lot of preparation.  But some of our servings should come from veg and this is more difficult. In general, vegetables are less appetising and need more preparation.  Sweetcorn offers an easy solution to getting more veg into your diet..  It’s full of nutritional benefits and can be used in lots of ways without needing too much preparation time.

Eat more fruit and veg - sweetcorn

Nutritional benefits of sweetcorn

Fibre

Like most fruit and veg, sweetcorn contains a good amount of fibre.  Fibre  helps to carry waste through the digestive system, which keeps it healthy and helps to keep cholesterol down.  Fibre also slows down the release of sugars into the bloodstream.  This helps to regulate blood sugar and avoid weight gain.

Folate

Folate is important to nervous system function and helps to reduce the risk of neural tube defects (such as spina bifida) in newborns.  It’s standard advice for pregnant women and those planning pregnancy to take a folic acid supplement, but it’s good to eat foods high in folate too.

B vitamins

There are 8 B vitamins altogether, which have various functions in the body.  Sweetcorn is a good source of B vitamins which help to convert food to energy, maintain cardiovascular health and maintain nervous system function (including folate).

Carentenoids

These are the pigment in brightly coloured fruit and vegetables.  They are powerful anti-oxidants and have many benefits to health, including skin and eye health.

Ferulic acid

Ferulic acid is both an anti-oxidant and anti-carcinogenic.

 

Quick and easy ideas with sweetcorn

Add a knob of butter to whole cobs, wrap in foil and put on the barbecue

Baby corn cobs are available either fresh and frozen, ready to cook.  Boil or steam as a vegetable accompaniment, or stir-fry with other ready-prepared veg.

Easiest of all is frozen or canned loose sweetcorn.  Add either to rice or pasta 5 minutes before the end of cooking time, put onto pizza or add to soup or pasta sauce.  Add canned corn or thawed frozen corn to tuna sandwich, cheese pannini or scrambled egg.

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Sweetcorn offers an easy solution to getting more veg into your diet.. It’s full of nutritional benefits and can be used in lots of ways without needing too much preparation time

For more ideas to add fruit and veg to your diet, see my Pinterest How to Eat Healthy board:

Other posts on healthy diet:

Health benefits of strawberriesChoose low GI foods to help lose weightIron rich foods for a vegetarian diet