Ishita Roy

Essential Vitamins And Minerals For Healthy Hair

Healthy Hair

You are what you eat—this is a common phrase that we all must have heard at least once in our lives. Rightly so, it is true: Whatever we eat affects us, our mood, and our growth. This is also the case with your <span>hair</span>. If you feel that your hair growth is affected, it may be because you are not eating right. 

Your dietary habits can impact your <span>hair health</span> and if you rightly address nutrient deficiencies, it can be effective. 

<h5>Hair Volume And <span rel="noindex">Vitamins</span></h5>

If you are worried about your hair growth and the volume of your hair, then you may be lacking certain vitamins. 

This is also known as retinol, which is essential for hair growth. It helps the skin glands produce an oily substance called sebum that moisturises your scalp and maintains hair health. It further fights off radicals that make your hair look flat and increases volume. 

Sources of vitamin A are milk, egg, cheese, yoghurt, carrots, and spinach. 

This is biotin, which is known to contribute for hair growth and its deficiency can lead to hair loss. They also help create red blood cells which are responsible for carrying oxygen and nutrients to the scalp and thus encourages healthy hair growth. 

Sources of vitamin B are whole grains, leafy vegetables, and nuts, etc. 

Also known as collagen that helps form your hair that are damaged due to free radicals. It is also an antioxidant that can prevent oxidative stress that causes the free radicals and ensures a strong and healthy hair growth. 

Sources of vitamin C are peppers, broccoli, brussels sprouts, and potatoes. 

It is also an antioxidant and a study shows that people with hair loss experiences 34.5% increase in hair growth when they regulated their vitamin E intake for 8 months. 

Sources of vitamin E are almonds, plant oils, soya, corn, and olive oil. 

<h5><span rel="noindex">Minerals</span> For Hair</h5>

There are many different minerals that are essential for hair.

Telogen effluvium is a condition of excessive hair loss that happens due to iron deficiency. This is why it is important to make sure that your diet is rich in iron. Sources of iron are leafy vegetables, beans, red beans, chickpeas, and seafood. 

Lack of zinc could lead to dryness in your hair and also cause hormonal imbalance and lead to the shrinking of hair follicles. It also helps regulate oil production in the sebaceous gland in the scalp. Sources of zinc are meat, legumes, nuts, and dark chocolate. 

This is also essential in maintaining the hormonal balance as any changes in the hormones can lead to hair thinning and changes in hair quality. The richest source of iodine comes from the salt in our food.

It is also an antioxidant that clears toxins so our hair grows healthy. This helps with hair formation and regulating the thyroid hormones to prevent any imbalances. Sources of selenium are fish eggs, whole grains, meat, fish, and nuts. 

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You are what you eat—this is a common phrase that we all must have heard at least once in our lives. Rightly so, it is true: Whatever we eat affects us, our mood, and our growth. This is also the case with your hair. If you feel that your hair growth is affected, it may be because you are not eating right. Your dietary habits can impact your hair health and if you rightly address nutrient deficiencies, it can be effective. Hair Volume And VitaminsIf you are worried about your hair growth and the volume of your hair, then you may be lacking certain vitamins. Vitamin A:This is also known as retinol, which is essential for hair growth. It helps the skin glands produce an oily substance called sebum that moisturises your scalp and maintains hair health. It further fights off radicals that make your hair look flat and increases volume. Sources of vitamin A are milk, egg, cheese, yoghurt, carrots, and spinach. Vitamin B: This is biotin, which is known to contribute for hair growth and its deficiency can lead to hair loss. They also help create red blood cells which are responsible for carrying oxygen and nutrients to the scalp and thus encourages healthy hair growth. Sources of vitamin B are whole grains, leafy vegetables, and nuts, etc. Vitamin C Also known as collagen that helps form your hair that are damaged due to free radicals. It is also an antioxidant that can prevent oxidative stress that causes the free radicals and ensures a strong and healthy hair growth. Sources of vitamin C are peppers, broccoli, brussels sprouts, and potatoes. Vitamin EIt is also an antioxidant and a study shows that people with hair loss experiences 34.5% increase in hair growth when they regulated their vitamin E intake for 8 months. Sources of vitamin E are almonds, plant oils, soya, corn, and olive oil. Minerals For HairThere are many different minerals that are essential for hair.IronTelogen effluvium is a condition of excessive hair loss that happens due to iron deficiency. This is why it is important to make sure that your diet is rich in iron. Sources of iron are leafy vegetables, beans, red beans, chickpeas, and seafood. ZincLack of zinc could lead to dryness in your hair and also cause hormonal imbalance and lead to the shrinking of hair follicles. It also helps regulate oil production in the sebaceous gland in the scalp. Sources of zinc are meat, legumes, nuts, and dark chocolate. IodineThis is also essential in maintaining the hormonal balance as any changes in the hormones can lead to hair thinning and changes in hair quality. The richest source of iodine comes from the salt in our food.Selenium It is also an antioxidant that clears toxins so our hair grows healthy. This helps with hair formation and regulating the thyroid hormones to prevent any imbalances. Sources of selenium are fish eggs, whole grains, meat, fish, and nuts. 

essential vitamins and minerals for healthy hair

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There Is No 'Safe' Amount Of Processed Meat To Eat, New Study Finds; How You Can Avoid While Dining Out?

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For decades, nutrition experts have urged moderation when it comes to processed meats. Think bacon, hot dogs, sausages, ham, and deli meats. They’ve long been linked to increased risks of heart disease, cancer, and type 2 diabetes. But a major new study suggests that moderation may not be enough. According to researchers, there is no "safe" amount of processed meat consumption—even the smallest daily serving could heighten health risks.

This research, conducted by a team from the University of Washington in Seattle, analyzed over 70 previous studies involving several million participants. Their findings challenge the notion that small or occasional consumption of processed meats is harmless, suggesting instead that even minimal intake can incrementally raise the risk of serious health conditions.

Even minimal habitual intake of processed meat could elevate the risk of type 2 diabetes and colorectal cancer—and no amount was proven to be risk-free.

Processed meats are defined as meats that have been smoked, cured, salted, or preserved with chemical additives. These methods, while extending shelf life and enhancing flavor, introduce compounds such as nitrates and nitrites that have been tied to adverse health outcomes.

In the new study, researchers employed what’s known as the Burden of Proof methodology—a conservative statistical model that avoids exaggerating risk. The study’s strength lies in its cautious approach, meaning its results are likely understatements of the actual risks.

One of the more shocking findings was that consuming just one hot dog per day was associated with:

<ul><li>An 11% greater risk of developing type 2 diabetes</li><li>A 7% greater risk of colorectal cancer, compared to no processed meat consumption at all.</li></ul>

Dr. Christopher Murray, one of the senior researchers involved, emphasized that “monotonic increases in health risk”—a pattern where more consumption consistently led to more harm—were observed across multiple disease categories. This pattern strongly suggests no threshold of safety.

<h2>What About Sugary Drinks and Trans Fats?</h2>

While processed meat fared the worst in the analysis, other dietary culprits didn’t escape scrutiny.

Consuming just one can of sugar-sweetened soda daily was linked to:

<ul><li>An 8% higher risk of type 2 diabetes</li><li>A 2% increased risk of ischemic heart disease</li></ul>

Even a small daily intake of trans fatty acids, commonly found in processed baked goods and margarine, increased the risk of heart disease by 3% compared to no intake.

These results, while seemingly modest, are significant at the population level—especially when you consider that these dietary habits are widespread. It’s crucial to interpret these findings with nuance. The study’s associations, while consistent, are relatively weak and do not establish direct causation. Much of the data is based on self-reported dietary habits, which can be prone to inaccuracies. However, the conservative methodology means the reported risks are likely minimum values, potentially underestimating the true dangers.

A commentary published alongside the study acknowledges the role of ultra-processed foods in improving food accessibility and shelf life, especially in regions with limited access to fresh produce. But the overarching message is clear: cutting down on processed foods is the safest bet for long-term health.

Processed meats are typically preserved by smoking, curing, salting, or adding chemical preservatives. These processes introduce or enhance compounds—such as nitrates, nitrites, and certain hydrocarbons—that have been shown to damage DNA or promote inflammation, both of which are linked to cancer and metabolic diseases.

The World Health Organization has previously classified processed meat as a Group 1 carcinogen, putting it in the same category as tobacco and asbestos in terms of cancer risk. This new study reinforces and expands on those concerns, highlighting the risks not just for cancer, but also for diabetes and heart disease.

<h2>Cutting Down on Processed Meat, Especially When Dining Out</h2>

Aim to fill at least half your plate with colorful vegetables. Think leafy greens, bell peppers, squash, and tomatoes. These nutrient-rich foods not only displace processed items on your plate but also provide protective health benefits. Completely eliminating it might not always be feasible—but experts offer strategies for cutting back in meaningful ways, especially when eating outside the home.

<h4>1 . Fill Half Your Plate With Vegetables</h4>

When dining out, aim to make vegetables the star of your meal. Choose a variety of colorful options—spinach, peppers, pumpkin, and more—to maximize nutrients and minimize the space for processed meats.

Fried foods, often paired with processed meats, add unnecessary fats and calories. Opt for dishes that are grilled, baked, steamed, or sautéed instead of battered and deep-fried.

Look for menu items featuring wholegrain ingredients like brown rice, wholemeal pasta, barley, or quinoa. These not only provide more fiber and protein but also help you feel full, reducing the temptation to reach for processed meats.

<h4>4. Choose Less Processed Meats—If You Must</h4>

If you’re unable or unwilling to go fully vegetarian, select less processed cuts of meat such as grilled chicken breast or fresh fish. Avoid sausages, bacon, and deli meats whenever possible.

When eating with others, suggest sharing plant-based appetizers or side dishes. This not only diversifies the meal but also reduces the overall consumption of processed meats.

The challenge, especially in low-resource settings, is to balance the benefits of food accessibility and shelf life with the imperative to reduce health risks. Innovations in food technology and policy interventions will be essential to achieve this balance.

As researchers continue to unravel the health consequences of ultra-processed foods, one message is resoundingly clear: the safest route is to limit processed meats as much as possible—and fill your plate with whole, minimally processed ingredients that support long-term health.

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For decades, nutrition experts have urged moderation when it comes to processed meats. Think bacon, hot dogs, sausages, ham, and deli meats. They’ve long been linked to increased risks of heart disease, cancer, and type 2 diabetes. But a major new study suggests that moderation may not be enough. According to researchers, there is no "safe" amount of processed meat consumption—even the smallest daily serving could heighten health risks.This research, conducted by a team from the University of Washington in Seattle, analyzed over 70 previous studies involving several million participants. Their findings challenge the notion that small or occasional consumption of processed meats is harmless, suggesting instead that even minimal intake can incrementally raise the risk of serious health conditions.Even minimal habitual intake of processed meat could elevate the risk of type 2 diabetes and colorectal cancer—and no amount was proven to be risk-free.Processed meats are defined as meats that have been smoked, cured, salted, or preserved with chemical additives. These methods, while extending shelf life and enhancing flavor, introduce compounds such as nitrates and nitrites that have been tied to adverse health outcomes.In the new study, researchers employed what’s known as the Burden of Proof methodology—a conservative statistical model that avoids exaggerating risk. The study’s strength lies in its cautious approach, meaning its results are likely understatements of the actual risks.One of the more shocking findings was that consuming just one hot dog per day was associated with:An 11% greater risk of developing type 2 diabetesA 7% greater risk of colorectal cancer, compared to no processed meat consumption at all.Dr. Christopher Murray, one of the senior researchers involved, emphasized that “monotonic increases in health risk”—a pattern where more consumption consistently led to more harm—were observed across multiple disease categories. This pattern strongly suggests no threshold of safety.What About Sugary Drinks and Trans Fats?While processed meat fared the worst in the analysis, other dietary culprits didn’t escape scrutiny.Consuming just one can of sugar-sweetened soda daily was linked to:An 8% higher risk of type 2 diabetesA 2% increased risk of ischemic heart diseaseEven a small daily intake of trans fatty acids, commonly found in processed baked goods and margarine, increased the risk of heart disease by 3% compared to no intake.These results, while seemingly modest, are significant at the population level—especially when you consider that these dietary habits are widespread. It’s crucial to interpret these findings with nuance. The study’s associations, while consistent, are relatively weak and do not establish direct causation. Much of the data is based on self-reported dietary habits, which can be prone to inaccuracies. However, the conservative methodology means the reported risks are likely minimum values, potentially underestimating the true dangers.A commentary published alongside the study acknowledges the role of ultra-processed foods in improving food accessibility and shelf life, especially in regions with limited access to fresh produce. But the overarching message is clear: cutting down on processed foods is the safest bet for long-term health.Why Processed Meat Is So Risky?Processed meats are typically preserved by smoking, curing, salting, or adding chemical preservatives. These processes introduce or enhance compounds—such as nitrates, nitrites, and certain hydrocarbons—that have been shown to damage DNA or promote inflammation, both of which are linked to cancer and metabolic diseases.The World Health Organization has previously classified processed meat as a Group 1 carcinogen, putting it in the same category as tobacco and asbestos in terms of cancer risk. This new study reinforces and expands on those concerns, highlighting the risks not just for cancer, but also for diabetes and heart disease.Cutting Down on Processed Meat, Especially When Dining OutAim to fill at least half your plate with colorful vegetables. Think leafy greens, bell peppers, squash, and tomatoes. These nutrient-rich foods not only displace processed items on your plate but also provide protective health benefits. Completely eliminating it might not always be feasible—but experts offer strategies for cutting back in meaningful ways, especially when eating outside the home.1 . Fill Half Your Plate With VegetablesWhen dining out, aim to make vegetables the star of your meal. Choose a variety of colorful options—spinach, peppers, pumpkin, and more—to maximize nutrients and minimize the space for processed meats.2. Avoid the Deep FryerFried foods, often paired with processed meats, add unnecessary fats and calories. Opt for dishes that are grilled, baked, steamed, or sautéed instead of battered and deep-fried.3. Pick WholegrainsLook for menu items featuring wholegrain ingredients like brown rice, wholemeal pasta, barley, or quinoa. These not only provide more fiber and protein but also help you feel full, reducing the temptation to reach for processed meats.4. Choose Less Processed Meats—If You MustIf you’re unable or unwilling to go fully vegetarian, select less processed cuts of meat such as grilled chicken breast or fresh fish. Avoid sausages, bacon, and deli meats whenever possible.5. Share Plant-Based DishesWhen eating with others, suggest sharing plant-based appetizers or side dishes. This not only diversifies the meal but also reduces the overall consumption of processed meats.The challenge, especially in low-resource settings, is to balance the benefits of food accessibility and shelf life with the imperative to reduce health risks. Innovations in food technology and policy interventions will be essential to achieve this balance.As researchers continue to unravel the health consequences of ultra-processed foods, one message is resoundingly clear: the safest route is to limit processed meats as much as possible—and fill your plate with whole, minimally processed ingredients that support long-term health.

there is no 'safe' amount of processed meat to eat, new study finds; how you can avoid while dining out?

Why "Old People" Have Body Odor? What Can They Eat To Prevent It?

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The musty, cardboard-like scent often associated with older adults is widely recognized and just as widely misunderstood. Commonly referred to as “old people smell,” this odor isn’t a result of poor hygiene or a specific perfume — it's rooted in biology. As people age, their skin undergoes changes that make this scent more pronounced and persistent.

This distinct smell is caused by a compound called 2-nonenal, which forms on the skin due to lipid peroxidation — the process where fats in the skin oxidize. As antioxidant levels decline with age and cellular turnover slows, these oxidized fats accumulate on the skin's surface. The result is a lingering odor that isn’t easily washed away or masked with fragrance.

As the body ages, hormonal shifts and slower skin renewal contribute to the buildup of oxidized lipids. The body's ability to shed old cells and regenerate new ones becomes less efficient, making it harder to naturally eliminate the compounds responsible for the odor.

Additionally, typical cleansing methods like bathing or using deodorants don’t effectively break down the fatty acids responsible for the scent. This is why the smell can persist despite maintaining good hygiene.

<h4>The Role of 2-Nonenal and Lipid Peroxidation</h4>

The key culprit behind this age-related body odor is 2-nonenal, a byproduct formed when omega-7 fatty acids in the skin oxidize. This process, called lipid peroxidation, is essentially the skin’s version of rusting. Without sufficient antioxidant protection, especially as one ages, this oxidation accelerates.

Unlike typical body odor, which is caused by bacteria breaking down sweat, 2-nonenal comes from within — which means it can't be scrubbed off or covered with perfume. In fact, adding perfume often results in a more musty combination rather than eliminating the smell.

<h4>How Mushrooms Can Help from the Inside Out</h4>

The most effective way to address this odor is not external but internal — by targeting its root cause through <span>nutrition</span>. Enter mushrooms: a powerful superfood that offers several age-defying benefits.

Mushrooms are especially rich in ergothioneine, a unique amino acid and antioxidant that can halt lipid peroxidation before it leads to odor formation. Ergothioneine also has anti-inflammatory properties, helping the skin stay healthier and more resistant to oxidative damage.

Additionally, mushrooms contain spermidine, a natural compound that supports autophagy, the body’s internal “clean-up” system. Autophagy breaks down and recycles damaged cell components, promoting cell renewal and helping maintain healthier skin — and in turn, reducing the scent associated with aging.

While all mushrooms contribute positively to health, certain varieties are more potent when it comes to fighting age-related odor. Shiitake and oyster mushrooms stand out for their high levels of ergothioneine and spermidine, making them particularly effective in targeting the root causes of 2-nonenal buildup.

These mushrooms not only support better skin health but have also been linked to a lower risk of cognitive decline and chronic disease. Their benefits extend beyond odor prevention, offering immune support, cancer-fighting properties, and improved metabolic health.

Incorporating mushrooms into the diet offers a range of age-related health benefits. In addition to curbing the development of the so-called “old people smell,” mushrooms have been found to:

<ul><li>Lower blood pressure</li><li>Improve insulin resistance</li><li>Protect against brain damage</li><li>Slow cancer progression</li><li>Strengthen bones</li></ul>

Studies have also linked mushroom consumption with reduced risks of prostate and breast cancer. In some countries like Japan and China, mushroom extracts are even used alongside cancer treatments due to their immune-boosting effects.

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nutrition

old people smell

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food for old people

The musty, cardboard-like scent often associated with older adults is widely recognized and just as widely misunderstood. Commonly referred to as “old people smell,” this odor isn’t a result of poor hygiene or a specific perfume — it's rooted in biology. As people age, their skin undergoes changes that make this scent more pronounced and persistent.This distinct smell is caused by a compound called 2-nonenal, which forms on the skin due to lipid peroxidation — the process where fats in the skin oxidize. As antioxidant levels decline with age and cellular turnover slows, these oxidized fats accumulate on the skin's surface. The result is a lingering odor that isn’t easily washed away or masked with fragrance.Why the Scent Lingers With AgeAs the body ages, hormonal shifts and slower skin renewal contribute to the buildup of oxidized lipids. The body's ability to shed old cells and regenerate new ones becomes less efficient, making it harder to naturally eliminate the compounds responsible for the odor.Additionally, typical cleansing methods like bathing or using deodorants don’t effectively break down the fatty acids responsible for the scent. This is why the smell can persist despite maintaining good hygiene.The Role of 2-Nonenal and Lipid PeroxidationThe key culprit behind this age-related body odor is 2-nonenal, a byproduct formed when omega-7 fatty acids in the skin oxidize. This process, called lipid peroxidation, is essentially the skin’s version of rusting. Without sufficient antioxidant protection, especially as one ages, this oxidation accelerates.Unlike typical body odor, which is caused by bacteria breaking down sweat, 2-nonenal comes from within — which means it can't be scrubbed off or covered with perfume. In fact, adding perfume often results in a more musty combination rather than eliminating the smell.How Mushrooms Can Help from the Inside OutThe most effective way to address this odor is not external but internal — by targeting its root cause through nutrition. Enter mushrooms: a powerful superfood that offers several age-defying benefits.Mushrooms are especially rich in ergothioneine, a unique amino acid and antioxidant that can halt lipid peroxidation before it leads to odor formation. Ergothioneine also has anti-inflammatory properties, helping the skin stay healthier and more resistant to oxidative damage.Additionally, mushrooms contain spermidine, a natural compound that supports autophagy, the body’s internal “clean-up” system. Autophagy breaks down and recycles damaged cell components, promoting cell renewal and helping maintain healthier skin — and in turn, reducing the scent associated with aging.The Best Mushrooms for the JobWhile all mushrooms contribute positively to health, certain varieties are more potent when it comes to fighting age-related odor. Shiitake and oyster mushrooms stand out for their high levels of ergothioneine and spermidine, making them particularly effective in targeting the root causes of 2-nonenal buildup.These mushrooms not only support better skin health but have also been linked to a lower risk of cognitive decline and chronic disease. Their benefits extend beyond odor prevention, offering immune support, cancer-fighting properties, and improved metabolic health.More Than Just Odor ControlIncorporating mushrooms into the diet offers a range of age-related health benefits. In addition to curbing the development of the so-called “old people smell,” mushrooms have been found to:Lower blood pressureImprove insulin resistanceProtect against brain damageSlow cancer progressionStrengthen bonesStudies have also linked mushroom consumption with reduced risks of prostate and breast cancer. In some countries like Japan and China, mushroom extracts are even used alongside cancer treatments due to their immune-boosting effects.

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The Fourth of July is usually all about fireworks, BBQs, and patriotic playlists—but let’s not forget another tradition that’s gained popularity in recent years: movie nights at home. Whether you’re winding down from a long day of celebrations or just skipping the crowd to watch classics under the stars, a cozy night in calls for sweatpants, blankets, and of course, snacks.

Popcorn may be the go-to, but this Independence Day, consider breaking from tradition with some revolutionary snack choices. Did you know there are plenty of whole grains you can pop for a lighter, crunchier twist? Sorghum, amaranth, quinoa, and more—these ancient grains bring unique textures and flavors without the pesky hulls that stick in your teeth.

Also Read: <a href="https://www.healthandme.com/nutrition/these-steps-will-wash-blueberries-the-right-way-and-remove-pathogens-and-pesticides-residue-article-152212575" data-type="tilCustomLink" target="_blank">These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides Residue</a>

<h2>Not All Grains Pop—But They Puff Beautifully</h2>

Let’s clear things up: most ancient grains don’t pop into fluffy, buttery clouds like corn does. Instead, they puff when heated. So, if you’re trying them for the first time, expect a toasty crunch rather than big, airy bites. But what they lack in size, they make up for in taste, <span>nutrition</span>, and charm.

If you’re new to puffing grains, start with sorghum. It looks like tiny popcorn and delivers a similarly satisfying crunch. Lauren Harris-Pincus, MS, RDN, calls it a “gluten-free, fiber-rich, antioxidant-packed” snack that’s grown right here in the U.S.

<strong>Bonus: </strong>Sorghum doesn’t have a hull, so there’s zero risk of those annoying popcorn bits in your teeth. Sprinkle it over salads, soups, or even ice cream for an unexpected Fourth of July twist.

Amaranth is a quick-popper and packs serious nutrition—think protein, fiber, and minerals. Lisa Richards, nutritionist and author of The Candida Diet, notes that it’s gluten-free and nutrient-dense. Its tiny size makes it ideal for mixing into granola bars, muffins, or DIY cereals. Puffed amaranth adds a fun crunch to yogurt parfaits or fruit bowls at your 4th of July breakfast table.

While barley doesn’t exactly pop, it does crack and puff slightly, resulting in a chewy, nutty snack. It’s not the flashiest grain, but it delivers a mellow, toasted flavor perfect for a post-fireworks wind-down snack.

Puffed buckwheat doesn’t just sound fun—it’s actually delicious. Crunchy and tender, this grain works best as a topping on oatmeal, fresh fruit, or nut-butter toast. If you’re not up for DIY puffing, try pre-puffed options like Lil Bucks for easy snacking.

Quinoa pops small, but brings bold flavor. While its shape doesn’t change much, its texture gets light and crisp. Try puffed quinoa on salads, in trail mix, or as a cereal replacement for a healthier holiday breakfast.

Also Read: <a href="https://www.healthandme.com/health-wellness/this-year-doctors-day-reminded-that-doctors-too-are-humans-and-can-get-emotionally-exhausted-article-152211263" data-type="tilCustomLink" target="_blank">This Year, Doctor's Day Reminded That Doctors Too Are Humans And Can Get Emotionally Exhausted</a>

Puffing ancient grains is surprisingly simple—no oil required! Here’s how to do it:

<ul><li>Heat a medium saucepan over medium-high heat until a drop of water sizzles and evaporates.</li></ul>

<ul><li>Add grains in a single layer, and shake the pan frequently.</li></ul>

<ul><li>Listen and watch: grains will crackle, puff, or lightly brown. Remove promptly to avoid burning.</li></ul>

<ul><li>Each grain reacts differently to heat, so keep an eye on texture and color. Overheating can result in bitterness.</li></ul>

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popcorn and movie night

popcorn alternative

The Fourth of July is usually all about fireworks, BBQs, and patriotic playlists—but let’s not forget another tradition that’s gained popularity in recent years: movie nights at home. Whether you’re winding down from a long day of celebrations or just skipping the crowd to watch classics under the stars, a cozy night in calls for sweatpants, blankets, and of course, snacks.Popcorn may be the go-to, but this Independence Day, consider breaking from tradition with some revolutionary snack choices. Did you know there are plenty of whole grains you can pop for a lighter, crunchier twist? Sorghum, amaranth, quinoa, and more—these ancient grains bring unique textures and flavors without the pesky hulls that stick in your teeth.Also Read: These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides ResidueNot All Grains Pop—But They Puff BeautifullyLet’s clear things up: most ancient grains don’t pop into fluffy, buttery clouds like corn does. Instead, they puff when heated. So, if you’re trying them for the first time, expect a toasty crunch rather than big, airy bites. But what they lack in size, they make up for in taste, nutrition, and charm.1. SorghumIf you’re new to puffing grains, start with sorghum. It looks like tiny popcorn and delivers a similarly satisfying crunch. Lauren Harris-Pincus, MS, RDN, calls it a “gluten-free, fiber-rich, antioxidant-packed” snack that’s grown right here in the U.S.Bonus: Sorghum doesn’t have a hull, so there’s zero risk of those annoying popcorn bits in your teeth. Sprinkle it over salads, soups, or even ice cream for an unexpected Fourth of July twist.2. AmaranthAmaranth is a quick-popper and packs serious nutrition—think protein, fiber, and minerals. Lisa Richards, nutritionist and author of The Candida Diet, notes that it’s gluten-free and nutrient-dense. Its tiny size makes it ideal for mixing into granola bars, muffins, or DIY cereals. Puffed amaranth adds a fun crunch to yogurt parfaits or fruit bowls at your 4th of July breakfast table.3. BarleyWhile barley doesn’t exactly pop, it does crack and puff slightly, resulting in a chewy, nutty snack. It’s not the flashiest grain, but it delivers a mellow, toasted flavor perfect for a post-fireworks wind-down snack.4. BuckwheatPuffed buckwheat doesn’t just sound fun—it’s actually delicious. Crunchy and tender, this grain works best as a topping on oatmeal, fresh fruit, or nut-butter toast. If you’re not up for DIY puffing, try pre-puffed options like Lil Bucks for easy snacking.5. QuinoaQuinoa pops small, but brings bold flavor. While its shape doesn’t change much, its texture gets light and crisp. Try puffed quinoa on salads, in trail mix, or as a cereal replacement for a healthier holiday breakfast.Also Read: This Year, Doctor's Day Reminded That Doctors Too Are Humans And Can Get Emotionally ExhaustedHow to Puff Ancient Grains?Puffing ancient grains is surprisingly simple—no oil required! Here’s how to do it:Heat a medium saucepan over medium-high heat until a drop of water sizzles and evaporates.Add grains in a single layer, and shake the pan frequently.Listen and watch: grains will crackle, puff, or lightly brown. Remove promptly to avoid burning.Each grain reacts differently to heat, so keep an eye on texture and color. Overheating can result in bitterness.

healthier popcorn alternatives you can try for your july 4 movie nights

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