Corn

Zea mays, Z. mexicana

grain

Kernels of a tall grass domesticated about 9,000 years ago in southern Mexico; fresh on the cob, as flour, meal or tortillas. Cooled after cooking, its starch becomes partly resistant; it also provides lutein and arabinoxylans.

Origin

Valleys of Mexico

Season (United States)

July to October · grows in your region

Preparation

Nixtamalization — cooking in lime water, as for tortillas — frees its vitamin B3, otherwise unavailable. The civilizations that adopted corn without this step suffered pellagra. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding.

Molecules

Resistant starch RS1 · Arabinoxylans · Phenolic acids · Lutein and zeaxanthin · Insoluble fibersIn small amounts, not counted Beta-cryptoxanthin · Spermidine · MethionineWhat slows things down Phytates

Did you know?

Its wild ancestor, teosinte, bears only tiny ears of five to ten hard, black or brown kernels.