It does not matter if you’re popping the popcorn itself, throw in a bag in the microwave or even buy pre-popped in the store. The study compared the popcorn popped in different ways and the result was clear.

Popcorn contains 100-percent unprocessed whole grains and one serving can provide 70 percent of the daily intake of whole grains and lots of antioxidants, says Joe Vinson, who led the study and Professor of Chemistry Department at the University of Scranton, to The Vancouver Sun.

It is primarily known as polyphenols, an antioxidant that lowers cholesterol and prevents certain types of cancer, making popcorn healthy. Popcorn could, researchers have up to 300 milligrams of polyphenols.

When polyphenols are diluted with water, they lose most of their health benefits. But while fruit and vegetables contain about 90 percent water containing popcorn just four percent, which explains the super ingredient will be so good.

Above all, the shell pieces, which so easily fall between the teeth, which has the highest concentration of healthy antioxidants and fiber. The shells are good stuff. It is not the white fluffy part that is the best, says Joe Vinson.

But before enjoying the largest cup of popcorn at the movies, be sure not to pour too much salt, or for that matter, butter on the popcorn. Be careful not to drown your popcorn with butter, oil and salt, which is often the case at the cinema. Butter and salt transforms the healthy full grains to foods high in fat and calories.

This claim is made by some scholars from the University of Scranton in Pennsylvania, USA. They have discovered that a “portion” popcorn contains about 300 mg of antioxidants – compared with a fruit that contains 160 mg of antioxidants. According to British newspaper the Daily Mail’s online edition.

Popcorn deserves more respect

The low amount of water, only four per cent, means that the antioxidants in the popcorn becomes increasingly more concentrated compared to fruit that becomes more diluted because of the water which is ninety percent.

Popcorn deserves more respect. They are healthy little nuggets of gold, says Joe Vinson, one of the researchers behind the discovery, and warns against the high amount of calories in microwave popcorn and not counted in the research.

Joe Vinson is also careful to point out that popcorn can never replace fruits and vegetables. It provides important vitamins and minerals not listed in the “nugget furnaces”.

Snacks high in antioxidants will provide good protection against health problems such as cardiovascular disease and cancer.

Popcorn, The snack with even higher antioxidant levels than fruits and vegetables:

B vitamins are a group of vitamins, a total of eight. Earlier there were more who are now no longer included in the group. They are all water soluble and cant be stored in  a significant amount in the body.

The vitamins that are most important to keep track of is vitamin B12 and B9, as severe shortage of these can contribute to serious diseases. It is unlikely that healthy people in Western countries are short of other B vitamins.

Learn more about the vitamins that can give you a healthier life:

The vitamin B group consist of several essential vitamins, whose deficiency can cause depression and serious illnesses.

Women who think about having children should take supplements of the B vitamin folate. Learn more about the B vitamins, and why you need them in part two of our vitamin school.

B1 – Thiamin

Where: Available in pork, organ meats, beans, peas, asparagus, wheat germ, yeast and grain.

Why: the metabolism of carbon hydrates, some muscle and nerve function as well as for the body’s energy. It is unusual for people to lack of thiamine in America, it is seen almost exclusively in alcoholics. Severe deficiency can lead to nerve diseases.

Recommended daily intake: 1.1 milligrams for women, 1.4 milligrams for men, 1.5 milligrams for pregnant women, 1.6 milligrams for breastfeeding.

B2 – Riboflavin

Where: Found in many foods, common sources include milk, yoghurt, meat, poultry and eggs.

Why: the breakdown of fat, carbon hydrates and protein. Deficiency can lead to changes in the mucous membranes and skin, such as cracks in the lips and corners of the mouth.

Recommended daily intake: 1.3 milligrams for women, 1.6 milligrams for men and pregnant women, 1.7 milligrams for breastfeeding. Chicken is good for the cellular metabolism of fat. Chicken is good for the cellular metabolism of fat.

B3 – Niacin

Where: Found in meat, poultry, seafood, milk, yogurt, sour cream and potatoes.

Why: cellular metabolism of fat and carbohydrates and the body’s energy. Severe deficiency can cause you to suffer from skin disease pellagra.

Recommended daily intake: 15 milligrams for women, 19 milligrams for men, 17 milligrams for pregnant women, 20 milligrams for breastfeeding.

B5 – Pantothenic Acid

Where: Most foods contain pantothenic acid. We get it mainly from dairy products, meat, legumes and whole grain products.

Why: the metabolism of carbohydrates and fat. There are no known cases of people who have suffered from lack of vitamin B5.

Recommended daily intake: The U.S. recommendations are, 5 milligrams per day for adults and slightly more for pregnant and breastfeeding. Spinach is good. Spinach is good.

B6 – Pyridoxine

Where: Mainly in meat, poultry, sausages and eggs. But also in potatoes, fruit and bread.

Why: protein metabolism. Are also important for nerve function. Deficiency is rare, because vitamin B6 is found in almost everything we eat. However, deficiency can lead to anemia (anemia), seizures and skin lesions, and possibly mood changes and disturbances in brain function.

Recommended daily intake: 1.2 milligrams for women, 1.6 milligrams for men, 1.5 milligrams for pregnant women, 1.6 milligrams for breastfeeding.

B7 – Biotin

Where: Found in nearly all foods, but especially in liver and egg yolk. You also form your own biotin in the intestines, with the intestinal bacteria.

Why: cell metabolism. A normal diet covers the daily requirement, deficiency of vitamin B7 doesn’t normally exist.

Recommended daily intake: The U.S. recommendations are 30 micrograms per day for adults, but the figure is based on studies of infants who drink milk. A normal diet provides about 40 micrograms per day.

B9 – Folate, Folic Acid

Where: Folate is found in dark green leafy vegetables, cabbage, beans, chickpeas, lentils, root vegetables, fruits and berries. Less amount available in sour cream and whole grains.

Why: Is essential for cell metabolism and the formation of red blood cells. Plays an important role during pregnancy, the fetus is developing normally. If you are deficient in folate when you become pregnant, the child may suffer from spina bifida.

Recommended daily intake: It is difficult to get enough folate from food, so you should plan to become pregnant take supplements of folic acid. 400 micrograms of folic acid is the recommended daily intake. To achieve good power, you should start at least one month before you plan to become pregnant. If you get pregnant, you should continue with the tablets containing folic acid until the twelfth gestational week. Continue to eat foods rich in folate, it helps the developing fetus, and your blood formation.

B12 – Cobalamin

Where: Mainly in meat, fish, shellfish, eggs, liver, milk and cheese.

Why: Is essential for nervous system function and necessary for cell metabolism and the formation of blood cells. The group at risk of suffering from a lack is primarily vegans because they do not eat any of the sources that contain the most vitamin B12. Older people may have a shortage because the ability to take up the vitamin decreases with age. Severe deficiency can cause pernicious anemia (anemia) and neurological symptoms, such as memory loss and difficulty concentrating.

Recommended daily intake: 2.0 micrograms for adults, 2.6 micrograms of nursing. Vegans and the elderly may need supplements, the other with a normal diet is needed often.

How to get enough vitamin B9 per day: 100 grams spinach, 200 grams of green cabbage, 200 grams of kidney beans, 200 grams of raspberries.

The expert says:

“In general there is no reason to take supplements. The best bet is to eat real food to get your B vitamins. But vegans need supplements of vitamin B12 because it is absent in a vegan diet. In particular, this is important if you also are pregnant, having a deficiency may be very serious as it may harm the fetus.

The uptake of vitamin B12 may be impaired in diseases of the digestive tract, which is more common as we get older. Some people may be B12 by prescription, a treatment which is usually lifelong.

All women who may become pregnant are recommended supplements of 400 micrograms of folic acid daily.

The reason is that it reduces the risk of children being born with spina bifida. Moreover, it is always best to eat plenty of fruits and vegetables, at least 1 pound a day, to get enough folate.

With regard to dietary supplements, do not take higher doses than recommended, unless on prescription from a doctor.”

If you eat less rice and pasta and instead more antioxidant-rich fruits and vegetables you will lose weight. While at the same time get all the nutrition you need. Meals with plenty of fruits and vegetables are low in calories.

Fruits and berries contain many nutrients and vitamins, but not as much energy.

If you eat fruit regularly between meals and the food, you keep the weight better, because the blood sugar is maintained at a constant level.

The best way to achieve sustainable weight is to eat low-calorie meals at regular times, never skip meals and eat fruit for snacks. Jucie should be avoided.

But even fruit have calories and if you want to lose weight should not eat unlimited amounts.

Bananas and grapes are high in energy and should be eaten in moderation if you want to lose weight. Juice is even worse and should be avoided.

Here are 10 ways to get more antioxidant fruits into your diet:

1. Sliced kiwi is fresh in summer salads and sandwiches.

2. Make it a habit to have fruit at hand. This makes it easier to replace cookies for the coffee.

3. Dare to try new fruits. Ask the people in the shop for advice.

4. Cook the fruit in various ways. Variability makes it more fun. But remember that, from a nutritional point it is often best to eat them fresh and raw or cook them gently.

5. Treat yourself to new, exotic fruits instead of a calorie-fueled dessert on Saturday. It puts flavor to life and gives your body a boost.

6. Fruit with firm flesh are good to grill, bake and stir-fry. They are ideal for meat, fish and shellfish and are a popular accessory at the barbecue party.

7. Fruit tastes best when they’re really mature. The fruit is ripe when it smells sweet and yield to slight pressure.

8. Immature fruits ripen more quickly if left at room temperature for a few days.

9. Do not drink more than one glass of juice a day if you have diabetes or are overweight.

10. Make a fruit salad every day to get your daily requirement.

For fat-soluble vitamins (A, D and E), these are mainly on the degradation by oxidation. In industrial food production is often added an antioxidant such as vitamin C (E 300) or vitamin E in order to prevent oxidation. Antioxidants are substances that themselves can be oxidized, and therefore protects for example polyunsaturated fatty acids and vitamin A to oxidation.

Antioxidants are also naturally in food examples thereof are the bioflavonoids, carotenes and selenium. Antioxidants often interact so that the total effect is greater than that of each of them. In particular, the antioxidant-rich foods such as fruits and vegetables is this synergistic effect is particularly important and prominent. This is one of the reasons that it is better to eat fruits and vegetables than supplements.

The water-soluble vitamins (C and B) are sensitive to oxidation by the action of oxygen, heat, light and acidity. The water-soluble vitamins are washed and dissolved in boiling water. To take advantage of the leached nutrients, one can use the broth to the sauce or soup, or the like.

Leaching to the cooking water makes you should cook food in as little water as possible so that it barely covers. Other factors for the optimal treatment is as short and as low a temperature as possible. This applies regardless of cooking method such as boiling, microwaving, roasting or frying.

The estimated consumption in the “Search nutritious food”, factors used for the loss of vitamins during cold or hot cooking. The figures are general and the losses are dependent on the type of food.

The warming is more a gradual lowering of the particular content of water-soluble vitamins. Warming should be administered for as short a time as possible. Also, look, taste and even smell are affected by warming. For professional management keep a potato warm an hour and a maximum of two hours for all other foods. For hygienic reasons, a minimum temperature of 140 degrees Fahrenheit held.

In some cases the cooking and processing can be positive for vitamins due to increased bio-availability. For example, plant-based foods with beta carotene, a precursor of vitamin A, when boiling the cell wall proteins eroded and carotene in the cells can be released. Thus, it is positive to cook carrots. In the fermentation of vegetables there is an increase in particular the B vitamins according to the microbial synthesis.

- The scientific evidence is available to us today will not support that it is good to routinely use antioxidants for either healthy or sick. It is the overall conclusion, said a lead researcher of a University Hospital.

- Antioxidants in tablets kills more people in the West than they save. The pills are really no candy, and it is scandalous that they are not medicines.
The Food Administration points out that several studies recently warned of the risks and common to all is that it involves very high doses of single compounds. If you follow the Board’s recommendation for fruit and vegetables and a variety of foods so do not need supplements, says nutritional physiologists.

A clear pattern
- We do not recommend dietary supplements in general to anyone. He can eat multivitamin with levels below our recommended limits, but one should beware of preparations with high levels.
Scientists have made a so-called meta-analysis, a review of a number of scientific studies where subjects are randomly assigned to take either different vitamin tablets or ineffective pills (placebo) over time. The review is made within the framework of the so-called Cochrane Network, an international research organization which examines and evaluates the scientific basis for medical treatments.

A total of 67 studies involving nearly a quarter of a million participants, both sick and healthy, in the review, and when the researchers made their statistical calculations of the outcome was the pattern clearly: Tablets with beta carotene, vitamin A and vitamin E increased mortality, mainly from cardiovascular disease and Cancer. For vitamin C, scientists could not see any effect at all. Pills with selenium could possibly be associated with decreased mortality.

High doses
It should be noted that participants had very high doses of vitamins in many cases – much higher than what is included in regular multi vitamin tablets sold.
The exact mechanisms behind the phenomenon is not clear, but probably put vitamins in high doses and under certain conditions in time processes in the body that lead to imbalance and disease. In natural form provides vitamins, abundant in including fruits and vegetables, protects against damage to cells. They act as antioxidants and takes the edge off harmful so-called free radicals.
Millions of Americans still takes supplements in various forms. Every year vitamins and minerals worth billions of dollars are sold.

List of natural antioxidants

Fruit Because most antioxidants are widely recognized as vitamins, fruits would surely be a great source! So how close to the level of antioxidant content in a fruit? A good determinant of the color. Brighter colors, more vitamins you will get! Carry steal number one when comes to antioxidants. Blueberries, strawberries and cranberries follow quickly as they all are high in flavonoids. Flavonoids act as reliable neutralizers to the potential damage caused by free radicals. If you find fruits unexciting, you could try topping it with cream or milk to make a delicious desert. But I think that the milk can reduce the powerful effect of natural antioxidants! Orange and grape juice are excellent sources of antioxidants.
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Tea And Green Tea Not just coffee helps you stay awake, it can also help fight free radicals! A group of scientists at the University of Scranton conducted a study and somehow found that coffee is a leading source of antioxidants for Americans. But remember that milk can thwart the anti-oxidant effect. On a similar note, Green tea can work wonders too!

Garnish and herb garnish such as parsley, coriander and dill make for fantastic antioxidant sources. Just add them to your meals and protect your health. Spices are not only good for adding flavor to a dish, but provide the body with antioxidants! Garlic, the world’s magical herb has many health benefits in addition to beautiful things you do for your taste buds! It keeps the heart healthy by lowering cholesterol and blood pressure and greatly increases our levels of antioxidants.
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Vegetables Vegetables provide the required daily quota of vitamins C and E and beta carotene nutrients are ideal to protect from free radicals! Broccoli is an excellent rich in calcium and beta carotene. The presence of sulforaphane reduces a phytonutrient in broccoli chances of a victim of heart disease or breast cancer. Tomatoes are one of the richest sources of antioxidants because of its high content of lycopene, a pigment that gives them their beautiful red color. Believe it or not, but tomatoes are even more powerful disease fighters than beta carotene and vitamin E. Avoid overcooking your vegetables as most vitamins are easily destroyed by heat. Therefore fry is a preferred method of cooking that makes sense preserves the antioxidants in vegetables. Carrots and spinach works as natural antioxidants as well.

Second, it is commonly believed that everything that tastes good is a nightmare for our body. Who would have dreamed that dark chocolate (natural) and red wine are antioxidants with great benefits for your health? Still do not binge on any of them, it could backfire!

Dessert or not? It is always a sensitive issue. But it doesn’t have to be unhealthy. Unless you choose a fat-laden sugar bomb, it may even be healthy with a small dessert.

Most berries are for example loaded with both fiber, vitamins and antioxidants (helps break down various bad stuff in the body). We say the darker berries are more useful. Blackberries, for example, a real treat for health reasons. Late summer “superfood”, basically. It would be foolish to miss?

Fruit and berries

I have put together some examples of easy desserts – in two senses. The common denominator is that they contain plenty of fruit and fiber. Nuts provide healthy proteins, although one should not put in any major quantities.

And you do not be terrified of a splash of cream, honey or spirits. In this case, it’s just about to add flavor. A healthy dessert without taste is seldom a favorite. Do you give it a little push in the right direction, you might choose it instead of the sugar-fueled meringue withered next time.

Fresh herbs

Grated peel of lime and lemon are also great flavor enhancer. And wrecks with fresh herbs! Basil, mint, lemon balm and even thyme – all fit the privileged in desserts. The bold amplifies with a little chopped chilli, which is said to enhance the fat-burning process.

Chopped or grated ginger not only gives a flavor boost, it is also anti-inflammatory, good for the stomach, nausea, and is one of the spices that contain the most antioxidants.

So treat yourself to a dessert. Your body deserves it. It’s all about choosing the right one.

4 portions

1 banana

1 peach (fresh)

6 strawberries (fresh)

12 physalis

0.5 apple

1 pomegranate

0.5 mango

0.2 papaya

0.5 melon

1.5 scallions

Black Pepper (fresh)

Clean and clean the fruit. Cut into small pieces. Slice the scallions (white part + some green). Mix all ingredients in a serving bowl. Scallions for added zest to the salad. Take about ten turns of black pepper grinder over the fruit. Pepper enhances the flavor.

Serve with ice cream or sorbet. Choose ingredients according to season and availability.

These findings may be a first stop on the way to future growth of domestic blueberries, estimates researchers. Only a small percentage of forest abundance of blueberries be utilized in homes and food.