Body Prob - ALL PROBLEMS SOLUTIONS

Saturday, August 23, 2014

Health Benefits of Aloo Bukhara / Plum / Prune Fruit

About Aloo Bukhara/Plum/Prune

Aloo Bukhara is very famous, nutritious and summer season fruit looks very nice and attractive. It is very sweet and juicy fruit found in abundant amount during season and most loved by the people to keep their health strong and powerful. It is well known with many names such as plum, prune, damson (dried plum) and etc however, it is most famous by the name Aloo Bukhara.

Approximately 140 varieties of the Aloo Bukhara are found during the season in the market. It is a fruit of very old origin having no any particular country of origin. However it has been estimated that it was first originated in the Asia. Some of the leading cultivators of the plum are China, USA, Serbia, Turkey, Italy, Spain, Romania, France and etc all over the world. It belongs to the same family of cherries and peaches and found in many colors such as purple, red, bluish black, green and yellow. bold;C � o : �� 28, 28); background: transparent;">Benefits of Aloo Bukhara for Men

It provides relief from the semen leakage problem among men if the mixed water of soaked plum and 1 tsf aniseed (saunf) is taken regularly.

Other Health Benefits of Aloo Bukhara

It is the richest source of iron and folates which are most required elements to enhance the blood haemoglobin count thus it is most beneficial to get prevented from the anemia.
Aloo Bukhara contains high level of potassium which boosts the functioning of nerves and muscles thus prevents from many health problems related to the nerves and muscles during old age.
Its high level of insoluble dietary fibers provides stomach the sense of fullness for longer period of time thus prevents from overeating and involves in the weight management.
It contains vitamin A and beta carotene which helps in improving eye sight and preventing from the various eye disorders.
It also helps in improving the appetite and normalizing the digestive system functioning as it is the best natural home remedy for all.
It provides instant relief from the weakness and fatigue if taken on daily basis on empty stomach in the morning after routine walk.
Its regular consumption is very effective home remedy to get relief from the problem of enlarged spleen and get normal sized spleen.
It provides relief from the foot inflammations if plum is rubbed on the foot palm for around 15 mins.
It helps in treating the sleeping disorders among people if it (6-8) is taken regularly before sleep time.
Its antioxidants richness makes it able to boost weak memory power during old age.
Plum also provides relief from the problems of throat swelling, soreness, osteoarthritis, rheumatoid arthritis, scanty urination and prostate gland problem.
It enhances metabolism by promoting the enzymatic actions in body.
Its high level of antioxidants, carotenoids and phytonutrients helps in getting prevented from the diseases caused by free radicals.
It contains good level of magnesium mineral which has ability to promote muscles, nerves and blood vessels relaxation. It also protects from the asthma, muscle soreness, migraine, headaches and etc.
It naturally assists in treating the problem of constipation, irregular bowel movements and etc disorders of digestive tract due to the availability of insoluble dietary fibers.
Its regular consumption prevents from the age-related macular degeneration, infections as well as enhances the iron synthesis and absorption in the body.
Prune contains lutein, beta carotene, cryptoxanthin, zeaxanthin and etc which actively help in fighting against the free radicals and early ageing problem.

Benefits of Aloo Bukhara Leaves

It provides relief from the intestinal worm problem if paste of the plum leaves is applied to the lower abdominal area means below the belly point.
Drinking water or tea prepared by boiling some plum or Aloo Bukhara leaves provides instant relief from the excessive running nose problem.

Nutritional Value of Dried Aloo Bukhara per 100 g

(Source: USDA Nutrient Database)

Energy: 240 kcal

Carbohydrate: 63.88 g

Sugar: 38.13 g

Dietary fibers: 7.1 g

Fat: 0.38 g

Protein: 2.18 g

Vitamins

Vitamin A: 148 μg

Thiamine: 0.051 mg

Riboflavin: 0.186 mg

Niacin: 1.882 mg

Pantothenic acid: 0.422 mg

Vitamin B6: 0.205 mg

Folate: 4 μg

Choline: 10.1 mg

Vitamin C: 0.6 mg

Vitamin E: 0.43 mg

Vitamin K: 59.5 μg

Electrolytes

Potassium: 732 mg

Sodium: 2 mg

Minerals

Calcium: 43 mg

Iron: 0.93 mg

Magnesium: 41 mg

Manganese: 0.299 mg

Phosphorus: 69 mg

Zinc: 0.44 mg

Selenium: 0.66 mcg

Copper: 150 mcg

Fluoride: 4 µg

Phytonutrients

Beta-carotene: 39 μg

Beta-crypto-xanthin: 35 μg

Lutein zeaxanthin: 394 μg

How to Select and Store

It is widely found in the summer season at every place in the market. Always select bright colored, reddish dark and deep colored, medium sized, even skinned, fresh, firm, juicy, well ripe and in small amount from the market. Avoid buying green or unripe, wrinkled, bruised, spotted, uneven size and large amount.

Unripe aloo bukhara can be stored at room temperature to get well ripe. However, well ripe aloo bukhara is stored in the refrigerator for 3-4 days in air tight poly bags after well wash under running water. Dried plums can also be purchased, used and stored at room temperature according to the need and requirement.

How to Enjoy

Aloo Bukhara can be enjoyed in many ways such as chatni, sharbat, jam, juice, dried, fresh and etc. It can be enjoyed as a fruit salad, added in ice-cream, fruit chat, mixed fruit cream, dessert, fruit soup, cake and etc.

Precautions, Side Effects and Disadvantages of Aloo Bukhara

In spite of its lots of health benefits, it is very necessary for the health that everyone must know it’s all the pros and cons before adding it to their daily diet plan. Some of its precautions, side effects and disadvantages are mentioned below:

It should be avoided by the person already suffering kidney or gall bladder stone problems as it contains high oxalates content which may worsen the condition.
Higher amount consumption of it should be avoided as it may lead to the stomach bloating, gas formation and etc digestive system problems.
Generally, eating dried prunes or plums should be avoided as it contains a carcinogenic chemical called acrylamide (neurotoxin) which causes some toxic effects to the health like neuropathy, fertility and etc.

How Much Aloo Bukhara to Eat a Day

Aloo Bukhara should be eaten within limit and requirement of the body as I have already mentioned it’s all the disadvantages above. Its daily need to the individual body depends on the age, sex and health conditions of the person however; approximately 200-250 g of it can be eaten by the normal healthy person.

Benefits of Aloo Bukhara (Plum)

Aloo Bukhara is very attractive, healthy, tasty and antioxidants rich fruit packed with the vitamins (especially vitamin A), minerals, iron and etc. it boosts the mental and emotional health of the people as it contains all the essential properties of boosting the health if consumed on daily basis. It can be used as a wonderful vitamins capsule of boosting the health. It has been used for years for both health and beauty benefits by the people. Some of its benefits from both aspects are discussed below:

Benefits of Aloo Bukhara to Prevent Cancer

Since I have mentioned already that it is rich source of antioxidants and vitamins thus it is very effective fruit which boosts the body immunity to get prevented from the cancer.
Plum contains beta carotene in sufficient amount which is very essential phytonutrients required to fight against various types of cancer.

Benefits of Aloo Bukhara for Aging

Aloo Bukhara is an anti-aging fruit boots the power of both body and mind thus enhances the brain capacity to function actively for long time.
Plum also enhances the level of vitality among people if eaten on regular basis.
Prune fights with aging by slowing down the process of aging such as lack of attention and focus, declining memory, problem to remember things and so many.

Benefits of Aloo Bukhara for Heart

It is the healthiest fruit having capacity to keep heart healthy by reducing the bad blood cholesterol level, increasing good cholesterol level, boosting blood health, keeping arteries healthy and etc if consumed regularly.
Plum helps in removing unnecessary bile from liver so that extra cholesterol can be used for addressing the bile deficiency. In this way it reduces the bad cholesterol level and prevents heart from the risk of cardiovascular diseases.
Its high level potassium and low level sodium minerals plays vital role in normalizing the blood pressure level and lowering down the water retention in body.
It is the good source of vitamin K which helps in protecting from the unnecessary blood clotting thus prevents from high blood pressure and stroke.

Benefits of Aloo Bukhara for Diabetes

It contains proper amount of soluble dietary fibers which helps in maintaining the normal blood sugar level by regularizing the absorption of glucose in blood.
Plum prevents from type-2 diabetes by boosting the insulin sensitivity in the body.

Benefits of Aloo Bukhara for Skin

Aloo Bukhara is the rich source of vitamin A and beta-carotene which are the most essential elements for the skin health thus it helps in nourishing the proper skin health if eaten on regular basis.
It prevents skin from various skin problems like blemishes, eczema, acne and etc.
It provides skin a radiant glow, soft and supple touch.
Prune prevents skin from the dryness and roughness including other facial skin problems by providing it a natural freshness.
It also provides relief from the dark and black lips problem if fresh peeled plum is rubbed on the lips and gives lip a soft and pink look.
Plum prevents skin cells damage by protecting it from the harmful UV sun rays.
Vitamin C found in it protects skin from various seasonal infections.

Benefits of Aloo Bukhara for Women

It reduces the risk of osteoporosis, bone demineralization and other problems among women after the menopause.
Plum boosts the proper growth and development of the bones and joints (by enhancing the secretion of enzymes and growth factors for bone growth) among menopausal women if consumed in adequate amount.
It is the rich source of iron and folic acid thus reduces the chance of early menopause by maintaining the proper flow of blood and hemoglobin count among women.

Benefits of Aloo Bukhara for Men

It provides relief from the semen leakage problem among men if the mixed water of soaked plum and 1 tsf aniseed (saunf) is taken regularly.

Other Health Benefits of Aloo Bukhara

It is the richest source of iron and folates which are most required elements to enhance the blood haemoglobin count thus it is most beneficial to get prevented from the anemia.
Aloo Bukhara contains high level of potassium which boosts the functioning of nerves and muscles thus prevents from many health problems related to the nerves and muscles during old age.
Its high level of insoluble dietary fibers provides stomach the sense of fullness for longer period of time thus prevents from overeating and involves in the weight management.
It contains vitamin A and beta carotene which helps in improving eye sight and preventing from the various eye disorders.
It also helps in improving the appetite and normalizing the digestive system functioning as it is the best natural home remedy for all.
It provides instant relief from the weakness and fatigue if taken on daily basis on empty stomach in the morning after routine walk.
Its regular consumption is very effective home remedy to get relief from the problem of enlarged spleen and get normal sized spleen.
It provides relief from the foot inflammations if plum is rubbed on the foot palm for around 15 mins.
It helps in treating the sleeping disorders among people if it (6-8) is taken regularly before sleep time.
Its antioxidants richness makes it able to boost weak memory power during old age.
Plum also provides relief from the problems of throat swelling, soreness, osteoarthritis, rheumatoid arthritis, scanty urination and prostate gland problem.
It enhances metabolism by promoting the enzymatic actions in body.
Its high level of antioxidants, carotenoids and phytonutrients helps in getting prevented from the diseases caused by free radicals.
It contains good level of magnesium mineral which has ability to promote muscles, nerves and blood vessels relaxation. It also protects from the asthma, muscle soreness, migraine, headaches and etc.
It naturally assists in treating the problem of constipation, irregular bowel movements and etc disorders of digestive tract due to the availability of insoluble dietary fibers.
Its regular consumption prevents from the age-related macular degeneration, infections as well as enhances the iron synthesis and absorption in the body.
Prune contains lutein, beta carotene, cryptoxanthin, zeaxanthin and etc which actively help in fighting against the free radicals and early ageing problem.

Benefits of Aloo Bukhara Leaves

It provides relief from the intestinal worm problem if paste of the plum leaves is applied to the lower abdominal area means below the belly point.
Drinking water or tea prepared by boiling some plum or Aloo Bukhara leaves provides instant relief from the excessive running nose problem.

Nutritional Value of Dried Aloo Bukhara per 100 g

(Source: USDA Nutrient Database)

Energy: 240 kcal

Carbohydrate: 63.88 g

Sugar: 38.13 g

Dietary fibers: 7.1 g

Fat: 0.38 g

Protein: 2.18 g

Vitamins

Vitamin A: 148 μg

Thiamine: 0.051 mg

Riboflavin: 0.186 mg

Niacin: 1.882 mg

Pantothenic acid: 0.422 mg

Vitamin B6: 0.205 mg

Folate: 4 μg

Choline: 10.1 mg

Vitamin C: 0.6 mg

Vitamin E: 0.43 mg

Vitamin K: 59.5 μg

Electrolytes

Potassium: 732 mg

Sodium: 2 mg

Minerals

Calcium: 43 mg

Iron: 0.93 mg

Magnesium: 41 mg

Manganese: 0.299 mg

Phosphorus: 69 mg

Zinc: 0.44 mg

Selenium: 0.66 mcg

Copper: 150 mcg

Fluoride: 4 µg

Phytonutrients

Beta-carotene: 39 μg

Beta-crypto-xanthin: 35 μg

Lutein zeaxanthin: 394 μg

How to Select and Store

How to Enjoy

Precautions, Side Effects and Disadvantages of Aloo Bukhara

It should be avoided by the person already suffering kidney or gall bladder stone problems as it contains high oxalates content which may worsen the condition.
Higher amount consumption of it should be avoided as it may lead to the stomach bloating, gas formation and etc digestive system problems.
Generally, eating dried prunes or plums should be avoided as it contains a carcinogenic chemical called acrylamide (neurotoxin) which causes some toxic effects to the health like neuropathy, fertility and etc.

How Much Aloo Bukhara to Eat a Day

Eye Health Center

Don't take your eyes for granted. Protect your sight with these six tips:

1. Eat for Good Vision

Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts, studies show. Regularly eating these foods can help lead to good eye health:

Green, leafy vegetables such as spinach, kale, and collards
Salmon, tuna, and other oily fish
Eggs, nuts, beans, and other non-meat protein sources
Oranges and other citrus fruits or juices

Eating a well-balanced diet also helps you maintain a healthy weight, which makes you less likely to get obesity-related diseases such as type 2 diabetes. Diabetes is the leading cause of blindness in adults.

2. Quit Smoking

Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration. If you've tried to quit smoking before and started smoking again, keep trying. The more times you try to quit smoking, the more likely you are to succeed.

3. Wear Sunglasses

The right kind of sunglasses will help protect your eyes from the sun's ultraviolet (UV) rays.

Too much UV exposure makes you more likely to get cataracts and macular degeneration.

Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare when driving.

If you wear contact lenses, some offer UV protection. It's still a good idea to wear sunglasses for more protection, though.

4. Use Safety Eyewear

If you work with hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles every time.

Certain sports such as ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection (such as helmets with protective face masks or sports goggles with polycarbonate lenses) to shield your eyes.

5. Look Away From the Computer Screen

Staring at a computer screen for too long can cause:

Eyestrain
Blurry vision
Trouble focusing at a distance
Dry eyes
Headaches
Neck, back, and shoulder pain

Taking the following steps to protect your eyes:

Make sure your glasses or contact lens prescription is up-to-date and adequate for computer use.
Some people may need glasses to help with contrast, glare, and eye strain when using a computer.
Position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen.
Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.
Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
If your eyes are dry, blink more.
Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds. At least every 2 hours, get up and take a 15-minute break.

Vitamin A and Beta Carotene: Eye Benefits

Does vitamin A do anything to help eyes and vision? Can a vitamin A deficiency cause blindness? Is it dangerous to consume too much vitamin A?

Read on for answers to these questions and other useful facts about this importantantioxidant vitamin, including information about eye benefits of vitamin A and beta carotene, top vitamin A foods, and possible benefits of vitamin A eye drops.

What Is Vitamin A?

Vitamin A actually is a group of antioxidant compounds that play an important role in vision, bone growth and health of the immune system. Vitamin A also helps the surface of the eye, mucous membranes and skin be effective barriers to bacteria and viruses, reducing the risk of eye infections, respiratory problems and other infectious diseases.

In general, there are two types of vitamin A, depending on the type of food source it comes from:

Sweet potatoes and carrots are excellent sources of provitamin A carotenoids that are good for your eyes.

Sweet potatoes and carrots are excellent sources or provitamin A carotenoids that are good for your eyes.

Vitamin A from animal-derived foods is called retinol. This "pre-formed" vitamin A can be used directly by the body. Good food sources of retinol vitamin A include beef and chicken liver, whole milk and cheese.
Vitamin A obtained from colorful fruits and vegetables is in the form of "provitamin A"carotenoids , which are converted to retinol by the body after the food is ingested. Good food sources of provitamin A carotenoids include carrots, sweet potatoes, spinach, kale and cantaloupes.

Beta carotene is one of the most prevalent and effective provitamin A carotenoids.

Eye Benefits of Vitamin A and Beta Carotene

Because vitamin A helps protect the surface of the eye (cornea ), it is essential for good vision.

Studies show vitamin A eye drops are effective for the treatment of dry eyes. In fact, one study found that over-the-counter lubricating eye drops containing vitamin A were as effective for the treatment of dry eye syndrome as more expensive prescription eye drops formulated for dry eye relief.

Vitamin A eye drops also have been shown effective for the treatment of a specific type of eye inflammation called superior limbic keratoconjunctivitis .

Vitamin A, at least when in combination with other antioxidant vitamins, also appears to play a role in decreasing the risk of macular degeneration (AMD). In the landmark Age-Related Eye Disease Study (AREDS) sponsored by the National Eye Institute, people at high risk for the disease who took a daily multiple vitamin that included vitamin A (as beta carotene), vitamin C, vitamin E, zinc and copper had a 25 percent reduced risk of advanced AMD during a six-year period.

It also appears that a combination of vitamin A and lutein may prolong vision in people suffering from retinitis pigmentosa (RP). A recent four-year study conducted by researchers from Harvard Medical School and other prominent universities found that individuals with retinitis pigmentosa who took daily supplements of vitamin A (15,000 IU) and lutein (12 mg) had a slower loss of peripheral vision than those who did not take the combined supplements.

Because beta carotene is converted into vitamin A in the body, it's likely beta carotene (provitamin A) offers similar eye benefits as the pre-formed retinol type of vitamin A, though more research is needed to confirm this.

In early 2011, researchers at Columbia University Medical Center (New York) found that a synthetic, altered form of vitamin A might be able to slow the progression of Stargardt's disease, an inherited eye disease that causes severe vision loss in young people.

When given to mice with the same genetic defect as humans with Stargardt's disease (also called juvenile macular degeneration), the modified vitamin A inhibited the growth of clump-like deposits in the retina called "vitamin A dimers" that are associated with degenerative changes and vision loss.

The National Eye Institute has awarded the researchers a $1.25 million grant to further investigate the link between vitamin A dimers and various retinal degenerations, which could lead to new approaches to treat these diseases.

Also, Alkeus Pharmaceuticals (Cambridge, Mass.) has licensed certain patents from Columbia University related to the research and is planning to launch clinical trials for the treatment of Stargardt's disease and macular degeneration with modified vitamin A in the near future.

Vitamin A Deficiency

Vitamin A deficiency is rare in the United States, but it is common among the poor in developing countries. It's estimated that approximately 250,000 to 500,000 malnourished children worldwide become blind each year due to vitamin A deficiency that could have been prevented with a proper diet.

One of the first signs of vitamin A deficiency is night blindness. In ancient Egypt, it was discovered that night blindness could be cured by eating liver, which later was found to be a rich source of vitamin A.

A lack of vitamin A causes the cornea to become very dry, leading to clouding of the front of the eye, corneal ulcers and vision loss. Vitamin A deficiency also causes damage to theretina , which also contributes to blindness.

Because vitamin A also is important for resistance to infection and a healthy immune system, vitamin A deficiency can lead to death from respiratory and other infections.

Vitamin A - Daily Value

In most cases, it's best to obtain vitamins and minerals from a healthy, balanced diet.

The concept of the Daily Value (DV) was developed to help consumers determine if a food contains a lot or a little of a nutrient, based on its Recommended Dietary Allowance. The DV for vitamin A is 5,000 IU.

The following tables provide DV percentages for some of the best vitamin A foods:

Vitamin-A Foods (Animal-based)
Food	Vitamin A (IU)	%DV
Beef liver (3 ounces, cooked)	22,175	443.5
Braunschweiger (pork liver sausage, 2 slices)	7,967	159.3
Chicken liver (1 liver, cooked)	2,612	52.2
Milk shake (16 fluid ounces)	1,012	20.2
Ricotta cheese (1 cup)	945	18.9
Whole milk	395	7.9
Butter, salted (1 tablespoon)	355	7.1
Source: USDA National Nutrient Database for Standard Reference, Release 22 (2009)

Vitamin-A Foods (Plant-based)
Food	Vitamin A (IU)	%DV
Carrot juice (canned, 1 cup)	45,133	902.6
Pumpkin (canned, 1 cup)	38,129	762.6
Sweet potato (baked, 1 potato)	28,058	561.2
Carrots (cooked, 1 cup)	26,571	531.4
Carrots (raw, 1 carrot)	12,028	240.6
Spinach (raw, 1 cup)	2,813	56.3
Cantaloupe (raw, 1/8 melon)	2,334	46.7
Source: USDA National Nutrient Database for Standard Reference, Release 22 (2009)

Vitamin A Toxicity

Vitamin A that comes from animal food sources is not water-soluble and therefore is not readily excreted from the body. Instead, it is stored in body fat and, if ingested in excess amounts, can build up in the body and become toxic.

Beta carotene and other provitamin A carotenoids found in fruits and vegetables don't pose the same vitamin A toxicity risk. These compounds are water-soluble and are easily eliminated from the body, so vitamin A toxicity from vegetarian food sources is rare.

Beta carotene supplements, however, may have serious risks for smokers. Two studies have found that smokers taking daily supplements containing 20 to 30 mg of beta-carotene had an increased risk of lung cancer compared with smokers who did not take the eye supplements. (These studies are controversial, however, and a large study of more than 22,000 male physicians found no adverse health effects when these doctors took beta carotene supplements of 50 mg every other day.)

The Institute of Medicine has established the following upper intake levels for the animal-based, retinol form of vitamin A to reduce the risk of vitamin A toxicity:

Children (ages 4 to 8): 3,000 IU
Children (ages 9 to 13): 5,610 IU
Teenagers (ages 14 to 18): 9,240 IU
Adults (age 19 and older): 10,000 IU

Possible toxicity reactions from long-term daily consumption of vitamin A above these levels include birth defects, liver abnormalities, reduced bone mineral density that can lead to osteoporosis, and central nervous system disorders.

Eye Benefits of Omega-3 Fatty Acids

You may find it hard to believe that fat is essential to your health, but it's true. Without fat, our bodies can't function properly. And without the proper kinds of fats in our diet, our eye health also may suffer.

Fatty acids are the "building blocks" of fat. These important nutrients are critical for the normal production and functioning of cells, muscles, nerves and organs. Fatty acids also are required for the production of hormone-like compounds that help regulate blood pressure, heart rate and blood clotting.

Some fatty acids — called essential fatty acids (EFAs) — are necessary to our diet, because our body can't produce them. To stay healthy, we must obtain these fatty acids from our food.

Two types of EFAs are omega-3 fatty acids and omega-6 fatty acids. Studies have found that omega-3 fatty acids, in particular, may benefit eye health.

Omega-3 fatty acids include docosahexaenoic acid (DHA), eicoapentaenoic acid (EPA) and alpha-linolenic acid (ALA).

Omega-3 Fatty Acids and Infant Vision Development

A number of clinical studies have shown omega-3 fatty acids are essential for normal infant vision development.

Grilled salmon is an excellent natural source of omega-3 fatty acids.

DHA and other omega-3 fatty acids are found in maternal breast milk and also are added to some supplemented infant formulas. Omega-3 supplemental formulas appear to stimulate vision development in infants.

According to an analysis of several studies conducted by researchers at Harvard School of Public Health and published in the journal Pediatrics, the authors found that healthy pre-term infants who were fed DHA-supplemented formula showed significantly better visual acuity at 2 and 4 months of age, compared with similar pre-term infants who were fed formula that did not contain the omega-3 supplement.

Adequate amounts of DHA and other omega-3 fatty acids in the diet of pregnant women also appear to be important in normal infant vision development.

In a study published in the American Journal of Clinical Nutrition, Canadian researchers found that infant girls whose mothers received DHA supplements from their fourth month of pregnancy until delivery were less likely to have below-average visual acuity at 2 months of age than infant girls whose mothers did not receive the omega-3 supplements.

Adult Eye Benefits of Omega-3 Fatty Acids

Several studies suggest omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome. Essential fatty acids also may help proper drainage ofintraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.

Eye Nutrition News

DHA May Have Prevented Age-Related Vision Loss in Recent Study

June 2012 — A toxic molecule that normally accumulates in the eye's retina with age did not do so in recent tests of lab mice that received DHA supplements.

The DHA seemed to prevent any buildup of this toxin, which normally would cause vision loss.

DHA is an omega-3 fatty acid found in fish such as salmon, mackerel and sardines.

Based at the University of Alberta in Edmonton, the researchers have begun another study, this time of people with age-related macular degeneration, to see if they have any genetic markers that might predispose them to benefit from more DHA in their diet.

A report of the study appeared in Investigative Ophthalmology & Visual Science in April.

In a large European study published in 2008, participants who ate oily fish (an excellent source of DHA and EPA omega-3 fatty acids) at least once per week had half the risk of developing neovascular ("wet") macular degeneration, compared with those who ate fish less than once per week.

Also, a 2009 National Eye Institute (NEI) study that used data obtained from the Age-Related Eye Disease Study (AREDS) found participants who reported the highest level of omega-3 fatty acids in their diet were 30 percent less likely than their peers to develop macular degeneration during a 12-year period.

In May 2013, the NEI published results of a large follow-up to the original AREDS study called AREDS2. Among other things, AREDS2 investigated whether daily supplementation of omega-3 fatty acids, along with the original AREDS nutritional supplement or modifications of that formula — which contained beta-carotene, vitamin C, vitamin E, zinc and copper — would further reduce the risk of AMD progression among study participants with early signs of macular degeneration. (The original AREDS supplement reduced the risk of AMD progression by 25 percent among a similar population.)

A somewhat surprising result of AREDS2 was that participants who supplemented their diet with 1,000 mg of omega-3s daily (350 mg DHA and 650 mg EPA) did not show any reduction of their risk for progressive AMD over the 5-year duration of the study, compared with participants who did not receive omega-3 supplements.

Possible explanations for these different findings from AREDS and AREDS2 data may be that omega-3 fatty acids are more effective at reducing the risk of age-related eye diseases when obtained via food sources rather than from nutritional supplements, and that a healthy diet containing plenty of omega-3s along with other important nutrients consumed over a person's lifetime is more protective than taking nutritional supplements for a 5-year period.

Omega-3 fatty acids also have been found to reduce the risk of dry eyes. In a study of more than 32,000 women between the ages of 45 and 84, those with the highest ratio of (potentially harmful) omega-6 fatty acids to beneficial omega-3 fatty acids in their diet (15-to-1) had a significantly greater risk of dry eye syndrome, compared with the women with the lowest ratio (less than 4-to-1). The study also found that the women who ate at least two servings of tuna per week had significantly less risk of dry eye than women who ate one or fewer servings per week.

Omega-3 fatty acids also may help treat dry eyes. In a recent study of dry eyes induced in mice, topical application of the omega-3 fatty acid ALA led to a significant decrease in dry eye signs and inflammation associated with dry eye.

Omega-3 Foods

While both omega-3 and omega-6 fatty acids are important to health, the balance of these two types of EFAs in our diet is extremely important. Most experts believe the ratio of omega-6 to omega-3 fatty acids in a healthy diet should be 4-to-1 or lower.

One of the best steps you can take to improve your diet is to eat more foods that are rich in omega-3 fatty acids and fewer that are high in omega-6 fatty acids.Unfortunately, the typical American diet, characterized by significant amounts of meat and processed foods, tends to contain 10 to 30 times more omega-6 than omega-3 fatty acids. This imbalance of omega-6 ("bad") fatty acids to omega-3 ("good") fatty acids appears to be a contributing cause of a number of serious health problems, including heart disease, cancer, asthma, arthritis and depression.

The best food sources of beneficial omega-3 fatty acids are cold-water fish, which are high in both DHA and EPA. Examples include sardines, herring, salmon and tuna. Wild-caught varieties usually are better than "farmed" fish, which typically are subject to higher levels of pollutants and chemicals.

The American Heart Association recommends a minimum of two servings of cold-water fish weekly to reduce the risk of cardiovascular disease, and many eye doctors likewise recommend a diet high in omega-3 fatty acids to reduce the risk of eye problems.

If you aren't a fish lover, another way to make sure your diet contains enough omega-3s it to take fish oil supplements. These are available in capsule and liquid form, and many varieties feature a "non-fishy" taste.

Other good sources of omega-3 fatty acids include flaxseeds, flaxseed oil, walnuts and dark green leafy vegetables. However, your body cannot process the ALA omega-3 fatty acids from these vegetarian sources as easily as the DHA and EPA omega-3 fatty acids found in fish.

To reduce your intake of omega-6s, avoid fried and highly processed foods. Many cooking oils, including sunflower oil and corn oil, are very high in omega-6 fatty acids. High cooking temperatures also create harmful trans-fatty acids, or "trans-fats."

Trans fats interfere with the body's absorption of beneficial omega-3 fatty acids and may contribute to a number of serious diseases, including cancer, heart disease, atherosclerosis (hardening of the arteries), high blood pressure, diabetes, obesity, arthritis and immune system disorders.

Currently, there is no Recommended Dietary Allowance (RDA) for omega-3 fatty acids. But, according to the American Heart Association, research suggests daily intakes of DHA and EPA (combined) ranging from 500 milligrams (0.5 gram) to 1.8 grams (either from fish or fish oil supplements) significantly reduces cardiac risks. For ALA, daily intakes of 1.5 to 3 grams (g) seem to be beneficial.

Foods Containing Omega-3 Essential Fatty Acids
Food	DHA and EPA Omega-3s (total), grams
Salmon, Atlantic (half fillet, grilled)	3.89
Mackerel, Pacific (1 fillet, grilled)	3.25
Sardine oil (1 tablespoon)	2.83
Salmon, Chinook (half fillet, grilled)	2.68
Cod liver oil (1 tablespoon)	2.43
Salmon, pink (half fillet, grilled)	1.60
Herring oil (1 tablespoon)	1.43
Sardines, canned in oil (approx. 3 ounces)	0.90
White tuna, canned in water (approx. 3 ounces)	0.73
Source: National Agriculture Library, U.S. Dept. of Agriculture

For a more nutritious diet and potentially better eye health, try these simple changes:

Replace cooking oils that are high in omega-6 fatty acids with olive oil, which has significantly lower levels of omega-6 fatty acids.
Eat plenty of fish, fruits and vegetables.
Avoid hydrogenated oils (found in many snack foods) and margarine.
Avoid fried foods and foods containing trans fats.
Limit your consumption of red meat.

Choosing a healthy diet that includes a variety of foods with plenty of omega-3 fatty acids and limiting your intake of potentially harmful omega-6 fatty acids will significantly increase your odds of a lifetime of good vision and vibrant health.

How to Increase Sperm Count Looking at Male Fertility & Sperm Health

When it comes to infertility issues, there are many myths and misnomers out there to be avoided. Avoided because fertility myths typically discourage trying-to-conceive couples with discouraging (or simply frightening) misinformation. Among the most common myths? That it's mostly the woman who is to blame for infertility problems or delays in conceiving a baby.

A second common (male) fertility myth is that sperm health is just about numbers - or sperm count. And while a healthy sperm count is a vital dimension of male fertility, there are clearly many other physiological factors (called sperm parameters) that are equally important. Let's clear up these myths and see what one can do to improve male fertility health - as well as sperm counts. And if you need products to improve sperm count and motility, or products to help you determine if sperm count/motility are an issue for you, pay a visit to the male fertility section of our store.The fact is about half of all infertility obstacles are contributed by men.

Increasing Sperm Counts Just as with female fertility, male fertility is quite complex - and there are many variables impacting sperm health. Let's first look at sperm count and then we'll examine other key male fertility parameters - including sperm motility and morphology.

Sperm count is the number (or concentration) of sperm that should be present/measurable in a given sample. The World Health Organization provides guidelines for a healthy sperm count. The benchmark for a "normal" count is 20 million sperm per milliliter - given a total semen volume of 2 ml. That equates to a total number of sperm per/sample of 40 million. The SpermCheck Fertility Test is an inexpensive, at-home test that can be used to determine if your sperm count is in the normal range (over 20 million per milliliter).

If these large numbers are startling, one conclusion one may quickly draw is that it generally requires large numbers of sperm to ensure that a pregnancy is achieved. That's because only a relative few of these 20 to 40 million sperm are capable of making the long and difficult journey through the cervix to fallopian tube to the awaiting egg. And as there is typically only one egg released during ovulation into one fallopian tube, approximately 50% of any awaiting sperm will likely gather around the "wrong" fallopian tube entrance. Complicating things even more, under ideal circumstances, sperm can only live for a handful of days, so an egg must be "punctual" if conception is to take place.

If conceiving is a "numbers game", then sperm count is important. At the same time, a lower than average sperm count does not consign you to an infertility category. In fact, a low sperm count does not mean that you cannot conceive, it simply means that 1) it may take longer to conceive a baby 2) dietary, lifestyle, or health interventions may be required 3) ovulation prediction/timing intercourse in accordance with a prescribed frequency of intercourse may be advised or 4) more formal medical interventions may be suggested by your doctor. Also, a "low sperm count" should not be confused with more serious issues like azoospermia, or not having any measurable sperm count at all (whether due to physiological obstructions or spermatogenesis issues).

Timing Intercourse and Sperm Counts Most doctors recommend that trying-to-conceive couples have sex regularly, even when its not your "fertile time" of the month. However, in cases of documented sperm count issues, time is a variable. Why? Time is a factor - as is the frequency of sex - because it takes time for sperm to both mature and/or accumulate. Thus, sperm counts can be boosted by simply increasing the time interval between sexual encounters. If you are trying to conceive, it is therefore doubly important that you chart fertility and predict ovulation in order to time intercourse for both female fertility as well as maximizing sperm counts. In the case of lower than average sperm counts, your health care provider will be able to suggest a frequency/schedule for procreative intercourse to ensure healthy counts.

Beyond Numbers: Other Sperm Parameters While sperm count is clearly vital, numbers are not everything. Sperm must be able to swim in a sustained, forward manner. They must be normally shaped. And they must exhibit metabolic attributes that promote longevity, speed, or endurance.

Sperm motility is defined as the capacity for sperm to propel themselves in a forward direction for a sustained period of time. No matter what the counts, if sperm are not motile - or do not have the metabolic qualities to sustain normal motility - then they will not be able to make the long journey required to reach and fertilize an egg. The same may be said of morphology, or "normal" sperm shape.

The origin of problems with these three fundamental sperm parameters (count, motility, and shape) may be diverse - from hardwired genetic issues to nutritional deficiencies to stress, smoking, or previous infections. So now we have identified the parameters and the problems, let's examine possible solutions.

Ways to Increase Sperm Counts

So the good news? Improving sperm counts and promoting overall male fertility health is something all men can achieve through simple changes in diet and/or lifestyle. Let's take a look at some of things you can do...

• Needless to say, bad health will lead to a compromised sperm count. If you are TTC, you should refrain from illicit drug use, quit smoking, and moderate or quit drinking alcohol.
• On the topic of sound health, consider cutting out unhealthy processed foods and switch to a high protein diet rich in vegetables and whole grains but low in fats. Organic foods when possible are also suggested!
• Regular exercise is also a big part of a healthy lifestyle and will reduce stress hormones that may damage sperm. Getting in shape is good idea for fertility in general for both women and men. At the same time, over-exercise can be detrimental, and in particular avoid any exercises that my impact or stress the testicles. If you're an avid cycler, make sure you don't ride too much. A doctor can tell you more. Also consider stress-reducing exercise like yoga, tai chi, or meditation practice.
• If you have a documented sperm count issue, then timing intercourse and regulating the frequency of sex (to around three day intervals) may be advised. However, your doctor can provide you with more specific details based on your unique circumstances.
• Its been suggested that sperm counts are highest during the morning hours. That would mean having procreative sex in morning to afternoon hours.
• Heat can compromise sperm health. Avoid hot-tubs and even tight underwear! Switch to jockey shorts and ensure a cool climate for the swimmers.
• Consider supplements like FertilAid for Men. When it comes to sperm health, minerals like zinc & selenium,amino acids like l-carnitine, and antioxidants like Vitamin C and Vitamin E are very crucial to sperm health. L-carnitine is particularly important for sperm motility. A recent clinical study revealed that FertilAid increased both sperm motility and count.

Dietary Supplements & Sperm Count

Supplements like FertilAid for Men contain proven fertility-enhancing ingredients that have been shown to support key sperm parameters like motility and count.

Clinical studies continue to demonstrate that antioxidants, the amino acid, l-carnitine, and minerals like zinc an selenium help promote sperm motility and concentration. A recent (2007) FertilAid for Men study further substantiates these claims.

L-Carnitine plays a vital role in spermatogenesis & sperm development - and in ensuring the maintenance of sperm quality and vitality. L-carnitine supports the metabolic processes of sperm and therefore helps sustain normal motility.

Antioxidants scour damaging free radicals from our systems. Free radicals cause oxidative stress to tissues and may impair vital cellular and metabolic processes, including spermatogenesis. There are many antioxidant forms, including vitamins like C and E, as well as natural agents like Grapeseed Extract. Numerous studies indicate that supplements rich in antioxidants can dramatically improve male reproductive health and boost sperm counts.