POPCORN

Nutrition Data

Air-Popped Popcorn

Serving Size: 1 cup (8g)

Calories: 30

• Total Fat: 0g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Polyunsaturated Fat: 0g
  • Monounsaturated Fat: 0g

• Vitamins:
  • Thiamin: 0.016mg
  • Riboflavin: 0.023mg
  • Niacin: 0.156
  • Vitamin B6: 0.020mg
  • Folate, DFE: 2µg
  • Vitamin A: 2 IU

• Minerals:
  • Calcium 1mg
  • Iron: 0.21mg
  • Magnesium: 10mg
  • Phosphorus: 24mg
  • Potassium: 24mg
  • Zinc: 0.28mg

Seasonal Availability

Popcorn is available throughout the year. They can be purchased in supermarkets, convenience stores and online retail stores in various forms. These include unpopped, popped and microwaveable.

Popcorn can also be bought plain, salted or flavored. There are also a number of brands offering sodium free, low sodium, low fat, fat free, carbohydrate free and sugar free options.

Nutritional Benefits

1. Brain
   Because popcorn is a whole grain, it contains fiber and various vitamins that help improve the blood flow throughout your brain. This includes vitamin B6, which is responsible for ensuring good communication among the brain cells.
2. Memory
   Munching on some popcorn can help improve one’s memory function due to its vitamin and mineral content.
3. Energy
   Popcorn is full of complex carbohydrates and fiber that can supply with energy throughout the day. In fact, one National Health and Nutrition Examination survey ranks popcorn as the fourth source of energy among US children between the ages of two to 18.
4. Bones
   Popcorn contains a significant amount of phosphorus. This is the very mineral that supports healthy bone function in the body. The manganese in popcorn also helps keep bones healthy.
5. Joints
   Popcorn can help protect against the inflammation of the joints or arthritis. According to University of Scranton, Pennsylvania antioxidant researcher and chemistry professor Joe Vinson, PhD, this whole grain snack is rich in polyphenols. These are antioxidants known for its inflammation-fighting properties.
6. Blood
   Popcorn is a source of iron, which is a key element in the body’s blood production. Iron also plays a vital role in blood circulation.
7. Respiratory System
   Scientists have recently discovered that popcorn is good for the respiratory system, particularly the lungs. This is because eating foods that are rich in fiber are said to help improve one’s lung function.
8. Sleep Routine
   Popcorn makes for an ideal sleep aid. That’s because it helps deliver the amino acid tryptophan into the brain. This, in turn, helps produce serotonin, which can induce sleep.

Effect on Pregnant Women

Popcorn is among the recommended foods to eat during pregnancy. That’s because it is rich in vitamin E, selenium, fiber and phytonutrients that can help protect the baby’s development. These nutrients can also help strengthen the baby’s cell membranes.

Effect Among Diabetics/High Blood Pressure and General Health

Popcorn makes for a good snack option for anyone suffering from diabetes since it has a low glycemic index number of 55. That means the body will digest and absorb it as a slower rate. Because of this, it will not cause rapid increases in both insulin and blood sugar levels.

Eating unsalted popcorn can also help lower blood pressure. The fiber in popcorn can also help absorb any excess cholesterol in the arteries and arterial wall, thereby helping prevent heart disease.

Popcorn’s high fiber content can also aid in digestion, helping prevent intestinal problems like diarrhea and constipation.

When to Avoid It

It is best to avoid popcorn if you are suffering from a sensitivity or allergy to corn. Possible symptoms include rashes, runny nose, nausea, headaches and asthma.

Is It Safe for Babies and Children?

Parents should avoid giving their children popcorn until they reach the age of four as it can become a choking hazard.

Does It Help in Weight Loss?

Because a cup of popcorn contains minimal calories, it makes for a better snack than potato chips. It is also rich in fiber, making you feel full more easily and helping you lose weight in the process.

Does It Cause Weight Gain?

So long as you stay away from flavored popcorn that is high fat and sugar, popcorn does not contribute to weight gain.

General Tips

• Popcorn can be a healthy snack so long as you pick the variety that is not high in sugar, artificial flavors, coloring and fat.
• Be smart about the kind of fat or oil that you add to your popcorn. Go with olive oil, coconut oil or organic butter.
• Instead of getting flavored popcorn, opt for the plain type instead. Just top it with a little salt for flavor. You can also add some spices and fresh or dried herbs. Add these after the popping stops.
• When popping popcorn on the stove, use a stainless steel pan for best results.

Sources:

• The Popcorn Board – https://www.popcorn.org/Nutrition/Popcorn-Nutritional-Information
• Amazon – https://www.amazon.com/Popcorn-Popped-Snacks-Grocery/b?ie=UTF8&node=16322991
• United States Department of Agriculture Agricultural Research Service – https://ndb.nal.usda.gov/ndb/foods/show/6401?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=snacks%2C+popcorn&ds=&qt=&qp=&qa=&qn=&q=&ing=\
• Brain Training 101 – https://www.braintraining101.com/five-fun-foods-that-can-increase-your-brain-power/
• seeklearning – https://www.seeklearning.com.au/study-and-career-advice/about-study/study-tips/10-foods-to-boost-your-brain-power
• Table 1. Food/food group sources of energy among US children aged 2–18 years (from NHANES 2003–2006) – http://www.mdpi.com/2072-6643/5/1/283/htm#table_body_display_nutrients-05-00283-t001
• MDPI AG – http://www.mdpi.com/2072-6643/5/1/283
• Alternative Daily – http://www.thealternativedaily.com/popcorn-eat-daily/
• Arthritis Foundation – http://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/surprisingly-healthy-foods.php
• UCSF Medical Center – https://www.ucsfhealth.org/education/hemoglobin_and_functions_of_iron/
• Express – http://www.express.co.uk/life-style/health/638537/eating-more-fibre-helps-lung-health
• SHAPE – http://www.shape.com/healthy-eating/healthy-recipes/foods-help-you-sleep
• Organic Facts – https://www.organicfacts.net/parenting/pregnancy/the-15-best-foods-to-eat-during-pregnancy.html
• American College of Allergy, Asthma & Immunology – http://acaai.org/allergies/types/food-allergies/types-food-allergy/corn-allergy
• Medical News Today – https://www.medicalnewstoday.com/articles/317330.php
• Parents – http://www.parents.com/baby/feeding/solid-foods/forbidden-foods/
• Reader’s Digest – https://www.rd.com/health/healthy-eating/eating-popcorn-healthy/