Corn underpins all of Black Southern cooking — cornbread, grits, hominy, and the fresh ears roasted at every summer cookout.
What it does
Fresh corn contains lutein and zeaxanthin — carotenoids that protect against macular degeneration. Its insoluble fiber supports colon motility, relevant given Black Americans' elevated colorectal cancer rates.
How it is cooked
Eat within 24 hours of picking for maximum sweetness. Grill, boil, or roast in the husk.