Nutritional Facts And Benefits Of Popcorn
Popcorn is also a whole grain which is a variety of corn kernel. when the kernel is heated up under flame it get expands and puffs. So, as the corn pop up by heat, it is known as popcorn. As the corn seed contains 10-12% of moisture, it bursts when heated. As the corn comes under maize family, it is rich in soluble fiber.
Popcorn is one of the world’s healthiest and most popular snack foods. Sometimes popcorn is made up of lot of salt and fats which may lead to obesity by overeating them. For this reason, it is very important to prepare your popcorn the right way. Popcorn contains both good and bad health effects. But it is also loaded with many nutrients and health benefits.
- Rich In Antioxidants
- High In Fiber
- Helps In Weight Loss
- Lower The Risk Of Cancers
- Rich In Vitamins And Minerals
Although, popcorn is a whole grain, it is a gluten free snack. As it is rich in polyphenol antioxidants, it can lower the risk of heart diseases and cancers. Popcorn can reduce constipation as it is rich in fiber. 100g of popcorn contains about 15 gms of fiber. When compared to potato chips, popcorn is low in calories.
When buying a popcorn pack, make sure to choose less quantity packets as it helps in weight loss. You can loss your weight by taking them in moderate quantity. You should be very careful while purchasing popcorn as it also has some side effects. Because packing materials may contain some toxic substances.
Many people don’t realize it, but popcorn is a whole grain food, making it naturally high in several important nutrients.
Many studies link whole grain consumption to health benefits like reduced inflammation and a decreased risk of heart disease.
This is the nutrient content of a 100-gram (3.5-oz) serving of air-popped popcorn.
- Vitamin B1 (Thiamin): 7% of the RDI.
- Vitamin B3 (Niacin): 12% of the RDI.
- Vitamin B6 (Pyridoxine): 8% of the RDI.
- Iron: 18% of the RDI.
- Magnesium: 36% of the RDI.
- Phosphorus: 36% of the RDI.
- Potassium: 9% of the RDI.
- Zinc: 21% of the RDI.
- Copper: 13% of the RDI.
- Manganese: 56% of the RDI.
This is coming with a total of 387 calories, 13 grams of protein, 78 grams of carbs and 5 grams of fat.
This serving also contains a whopping 15 grams of fiber, which is extremely high. It makes it one of the world’s best sources of fiber.
Benefits of eating popcorn:
Popcorn is a whole grain food that is high in important nutrients. This includes vitamins, minerals and very high amounts of fiber, antioxidants etc. Let us discuss in detailed as follow:
- Very high in Fiber
- It is High in Polyphenol Antioxidants
- Aids in weight loss
- Ease the digestion
- Prevent form diseases and allergies
Use Of Fiber In Popcorn
Popcorn is very rich in dietary fiber. It may reduce the risk of many diseases like heart disease, obesity and type 2 diabetes and can also help with weight loss and improves digestive system.
Generally, the recommended daily intake (RDI) of fiber is 25 grams for women and 38 grams for men. Here,100 grams of popcorn contain 15 grams of fiber, People in are eating less amount of fiber compared to RDI. As fiber gives a long run satiety feeling, you can eat at least 2 cups of air popped popcorn to satisfying your daily fiber requirements.
Aids With Weight Loss
Popcorn has the characteristics of a weight loss friendly food as it is low in calories and rich in fiber, because of all these features popcorn may help you to lose weight easily.
Popcorn contains very less calories compared to many other snack items but like other foods, popcorn also contains fat, so eating any food in moderation will help you to maintain your health.
It Contains High Polyphenols:
Popcorn contains polyphenols which are known as antioxidants that help protect our cells from damage by free radicals. Some studies showed that popcorn contains very high amounts of polyphenols.
As polyphenol are helpful removing free radicals, they can reduce many health issues like breast cancer and prostate cancer. These can also help our body by better blood circulation, improved digestive health and a reduced risk of many diseases.
Popcorn is rich in dietary fiber which is insoluble in nature. The fiber that is very helpful in digestion process is insoluble fiber. It adds bulk to the stool and help the food to pass more quickly through the stomach and intestines.
So, that eating popcorn may also reduce constipation while reducing the risk of hemorrhoids and gut infections.
Helps in Preventing Diseases:
Popcorn is rich in fiber, and also contains high polyphenols. These may help to prevent some diseases by eliminating free radicals from the body. This process also helps to reduce the risk of atherosclerosis and cardiovascular diseases.
Popcorn is low in calories and helps to loose weight healthy. Popcorn is also a great source of dietary fiber, it can also help keep you fuller longer in between meals. Sometimes popcorn is made up of lot of salt and fats which may lead to obesity by overeating them. For this reason, it is very important to prepare your popcorn the right way. Popcorn contains both good and bad health effects. But it is also loaded with many nutrients and health benefits.