At just 59 calories per ear, corn is packed with fiber, antioxidants, and B vitamins. It's also a great source of carotenoids like lutein, which protect your eyes from macular degeneration—one of the leading causes of blindness in adults. You can add corn kernels to your salad, soup, or black bean salsa, or sauté them with finely chopped jalapeño, cilantro, and a sprinkle of cotija cheese for Mexican esquites (that's "toasted corn" to you, Gringo). Or enjoy the whole ear—just skip the butter.
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