steamed corn (Navajo)
Category: American Indian/Alaska Native Foods Method: Stew
Nutrition Highlights
Serving Size
Calories
112
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 43 (38.5%) |
| Protein | 35 (31.4%) |
| Fat | 34 (30.0%) |
| Total | 112 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 76 (76.0%) |
| Carbohydrate | 11 (10.8%) |
| Protein | 8.8 (8.8%) |
| Fat | 3.8 (3.8%) |
| Ash | 0.6 (0.6%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
-
High in fiber which aids digestion and promotes regularity
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Rich in vitamin C which supports immune function and antioxidant protection
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Contains B vitamins that are important for energy metabolism and red blood cell formation
-
Good source of manganese which is important for bone health and metabolism of carbohydrates, proteins and cholesterol
-
Provides phytonutrients such as zeaxanthin that may support eye health
Risks
-
High in carbohydrates and sodium if large portions are consumed
-
May lack protein and other essential nutrients if not part of a balanced diet
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Steaming removes some nutrients compared to raw or lightly cooked corn
-
Sodium content can be high depending on seasonings and ingredients added to the stew
-
Portion size needs to be controlled to avoid excess calories
Additional Information
Stew, steamed corn (Navajo) is a traditional Native American dish that offers several nutritional benefits. This food product primarily consists of corn, which is a versatile and nutritious grain. Additionally, the stew may include various vegetables, herbs, and lean proteins, enhancing its nutritional profile. However, it is important to note that the specific ingredients and cooking methods may vary, potentially affecting the overall nutritional content.
Corn is a good source of dietary fiber, providing both soluble and insoluble forms. Fiber is essential for maintaining a healthy digestive system and regulating bowel movements. It also helps control blood sugar levels, reduces cholesterol levels, and promotes satiety, aiding in weight management.
Furthermore, corn is rich in vitamins and minerals. It contains significant amounts of vitamin C, which supports the immune system, and vitamin B complex, which plays a vital role in energy production and brain function. Corn also provides essential minerals like magnesium, phosphorus, and potassium, which are necessary for maintaining healthy bones, teeth, and muscles.
The stew component of this food product adds to its nutritional value. Including a variety of vegetables, such as carrots, tomatoes, onions, and bell peppers, can increase the dish's vitamin and mineral content. These vegetables are typically low in calories and high in fiber, vitamins A and C, and antioxidants. Antioxidants help protect the body against harmful free radicals, reducing the risk of chronic diseases like heart disease and certain cancers.
The lean proteins often added to the stew, such as chicken or beef, provide essential amino acids necessary for building and repairing body tissues. They also contribute to satiety and help maintain muscle mass. However, it is important to choose lean cuts of meat and remove any visible fat to reduce the intake of saturated and trans fats, which can increase the risk of heart disease.
While stew, steamed corn (Navajo) offers several nutritional benefits, there are also potential risks to consider. One concern is the sodium content, which can be high depending on the ingredients used. Excessive sodium intake is associated with high blood pressure and an increased risk of heart disease. To minimize sodium, it is advisable to use low-sodium broths or homemade stocks and limit the addition of salt during cooking.
Moreover, the stew's overall calorie content may vary depending on the ingredients and portion sizes. If the stew contains higher amounts of added fats, such as oils or butter, or if large portions are consumed, it can contribute to weight gain. It is crucial to be mindful of portion sizes and choose healthier cooking methods, such as steaming or grilling, to reduce added fats.
In conclusion, stew, steamed corn (Navajo) is a nutritious food product that offers several health benefits. The primary attribute, corn, provides dietary fiber, vitamins, and minerals. The stew component, including vegetables and lean proteins, further enhances its nutritional value. However, it is important to be cautious of the sodium content and overall calorie intake. By making mindful ingredient choices and practicing portion control, stew, steamed corn (Navajo) can be a delicious and nutritious addition to a balanced diet.