What Caffeine Does To Our Systems

How our brains work on caffeine


Roasted coffee beans

It runs through our bodies on a regular basis, either through coffee or tea, and it has become an embedded morning habit for many of us!

An average person in the United States consumes approximately 300mg per day, which is equivalent to three to four cups of coffee, and over 90 percent of the world’s population ingests some form of caffeine.

To give you an idea of how caffeine levels of coffee compared to other substances:


Caffeine has become so popular, that today there are energy drinks, gum, beef jerky, and other unimaginable products in stores that promises shoppers the boost the need to get through their day. So let’s uncover how our brain works on caffeine.

There have been many studies and research papers that have gone back and forth that support the benefits and negative impacts of consuming caffeine on a regular basis. With all this information thrown at us, it’s easy to feel overwhelmed and confused. Before we dig deeper into how our brain works on caffeine, let’s first understand how caffeine works.

How caffeine works
Caffeine in simple terms is a compound that is found in over 60 different plants around the world including cacao pods, tea leaves, and kola nuts.
What is particularly interesting about caffeine is that chemical relatives of caffeine exists all around our bodies.

Every moment that you’re awake, the neurons in your brain are firing away. As those neurons fire, they produce adenosine as a byproduct, and your nervous system is actively monitoring adenosine levels through receptors.

We often get tired at the end of the day because adenosine levels reach a certain point in our brain and spain cords, especially when we’re learning something new. Given the similarities of size and shape of the caffeine molecule and adenosine molecule, your body accepts it as an equal replacement, as it heads right for the adenosine receptors in your system.


With those receptors replaced and blocked, the brain’s own stimulants, dopamine and glutamate, can do their work more freely without distraction, giving you more stimulated energy.

While the extra energy is great for those of us who need a bost, it’s not all good for our brains.

*Disclaimar: Every side effects (good or bad) mentioned here will vary from person to person, and we recommend you use the following as a guideline to making better decisions.

Common downsides of coffee

1. Trouble sleeping

We’ve all had nights where we roll side to side of our beds because we just couldn’t fall asleep. While it’s perfectly fine to have our dose of caffeine in the morning, we should be cautious of consuming it in the later parts of the day, especially if you’re sensitive to caffeine or an early sleeper. So until when is it safe to drink caffeine that will have little to no affect on your sleep quality? According to the Journal of Clinical Sleep Medicine, six hours before sleep is the recommended deadline to follow of when you should stop consuming more caffeine.

2. Energy crashes

Unless you are drinking coffee or taking a caffeine stimulant on a regular basis, it’s common to experience a crash in our bodies after the energy boost wears off. That’s because caffeine initially stimulates your body to produce more adrenaline and dopamine than usual, two substances in your body that contribute to energy and positive mood; when these chemicals begin to drop again, you can experience fading energy and a drop in mood.

A strategy that has been proven by researchers is to drink their coffee in strategic times, such as a caffeine nap. Here’s what Wired has to say about caffeine naps, its effects and how to use it to your advantage:

Experiments performed at Loughborough University in the UK showed that the sleep-deprived need only a cup of coffee and 15 minutes of shut-eye to feel amazingly refreshed.

1. Right before you crash, down a cup of java. The caffeine has to travel through your gastro-intestinal tract, giving you time to nap before it kicks in.

2. Close your eyes and relax. Even if you only doze, you’ll get what’s known as effective microsleep, or momentary lapses of wakefulness.

3. Limit your nap to 15 minutes. A half hour can lead to sleep inertia, or the spinning down of the brain’s prefrontal cortex, which handles functions like judgment. This gray matter can take 30 minutes to reboot.

3. Heart burn or upset stomach

The majority of our bodies are contained by water. We need it to feel energized, be healthy, and simply survive. Caffeine however, triggers our bodies to remove water from our bodies, making us feel dehydrated. It also raises the amount of acid in our stomach, causing heartburn or upset stomach. While these are the common downsides of caffeine, here’s an infographic displaying some of the other possible symptoms.



 Side effects of coffee

Now that we’re done with the pessimistic side of caffeine, let’s talk about the beauty that caffeine can bring us.

Positive effects of coffee

1. Burn fat

The great thing about coffee is its low calorie intake. A regular black coffee will contain only two calories (without the sugar and cream). In fact, several studies show that caffeine can boost the metabolic rate by three to 11 percent, which is why almost any weight loss product you’ll see on the store shelves will contain some levels of caffeine inside. Keep in mind that this powerful effect will not be sustained for long-term coffee drinkers.

2. Nutrients for your body

Unless you’re drinking instant coffee, the coffee beans to make the coffee contain nutrients that are recommended for our daily intake. A single cup of coffee contains:

Riboflavin (Vitamin B2): 11 percent of the RDA.
Pantothenic Acid (Vitamin B5): six percent of the RDA.
Manganese and Potassium: three percent of the RDA.
Magnesium and Niacin (B3): two percent of the RDA.

Coffee also contains one of the highest sources of antioxidants for our bodies. Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close. – Joe Vinson, Ph.D

3. Reduce risk of diseases

From diabetes, dementia, Parkinson, to Alzheimer’s disease, coffee drinkers have a much lower risk of having these diseases in the future. Several studies show that coffee drinkers have:

up to a 65 percent lower risk of getting Alzheimer’s disease
a much lower risk of developing Parkinson’s disease, with a reduction in risk ranging from 32 to 60 percent
a 23 to 50 percent lower risk of getting diabetes
up to a 40 percent lower risk of liver cancer
a 15 percent lower risk of colorectal cancer (those who drank four to five cups/day)

Benefits Of Breast Feeding To Mother's And Children

Breastfeeding or nursing is feeding of babies and young children with milk from a woman's breast . It is recommended to begin breastfeeding immediately after birth.The duration of a feeding is usually about ten to fifteen minutes on each breast. The frequency of feeding decreases as the child gets older.

NB: Milk quality may be compromised by smoking , caffeinated drinks , marijuana , methamphetamine , heroin and methadone.


BENEFIT OF BREAST FEEDING TO MOTHERS

Benefits of breastfeeding for the mother include less blood loss following delivery, better uterus shrinkage( as a result of the release of the hormone called oxytocin) , weight loss due to the amount of calories being burnt, and less postpartum depression . It also increases the time before menstruation and fertility returns, known as lactational amenorrhea . Long term benefits may include a decreased risk of breast and ovarian cancer, cardiovascular disease , and lower the risk of osteoporosis and rheumatoid arthritis. Breastfeeding is less expensive for the family than infant formula .


BENEFIT OF BREAST FEEDING TO CHILDREN

Breastfeeding decreases the risk of respiratory tract infections and diarrhea . Other benefits include a lower risk of asthma, food allergies , celiac disease , type 1 diabetes, and leukemia . Breastfeeding may also improve cognitive development and decrease the risk of obesity. It create bond between the mother and the child.


EXCLUSIVE BREAST FEEDING

Exclusive breastfeeding is defined as "an infant's consumption of human milk with no supplementation of any type (no water, no juice, no nonhuman milk and no foods) except for vitamins, minerals and medications". Exclusive breastfeeding has reduced infant deaths in developing countries by reducing diarrhea and infectious diseases.

4 Simple Exercises To Help You Get Rid Of Belly Fat

Its always disappointing when your trouser's waist line is being obstructed by a protruding and sometimes sagging stomach. That's because of excess belly fat, and how can you get rid of it?.
The names used to acknowledge belly fat are numerous, pot belly, áfor bolombolo (Igbo phrase for balloon stomach), and beer belly. This is a very common situation among the populace. It's actually more common in women than in men, so Madames take note. We will show our versatility by writing on fitness. Today you will learn about belly fat, it's health risks and the simplest exercises that will help you get rid of that self esteem assassin. Are you with me? Let's go.
Here's a little introduction;
Belly fat or abdominal fat is a condition that is characterized by excess fat accumulating in the abdominal area. The name of the fat is Adipose tissue. It is primarily caused by eating too much carbohydrates. And secondarily caused by drinking too much alcohol.
There is a big reason to worry about it because of the huge connection between excess belly fat and the risk of getting cardiovascular diseases, type 2 diabetes and Alzheimer's disease.
It's actually not all that bad because it also secretes a hormone called leptin. This hormone regulates satisfaction from hunger. This is just to show you that belly fat is not bad, you just don't need excess.
Before we see the exercises I want us to bear something in mind. It is not possible to loss fat in just one specific area of your body by exercising. You will also lose fat at other regions. And that eating more carbohydrates while exercising won't help you reduce the fat. Proteins and fruits will do. Now let's check them out.
1. Walking
Walking is one of the most simplest, commonest and safest exercise. It can help you burn fat in the abdominal region. Of course you might say that you walk often. But if you want to burn calories by walking it should be in a fast paced manner, no matter the distance. Walking also helps the cardiovascular system. It is great for reducing dangerous belly fat around the kidney and liver. Make your walking more fast paced to get better results. If you are worried that your crush might see you "cheetah-walking" you could walk indoors or do it very early in the morning.

2. Swimming
Swimming is an excellent cardiovascular exercise that alleviates the presence of abdominal fat in the tummy. Swimming challenges a lot of your muscles. It also has few risks except for, you know, drowning. Like I said about walking, you should also swim in a fast paced manner to achieve a flat tummy. Your swimming should involve high tempo and strenuous strokes. Here's a bonus, swimming in warm water will help you lose more calories than a cold one. This is basically due to increased metabolism and sweating.


3. Cycling
Cycling is a great exercise. It just doesn't helps you burn calories. It also helps you relax mentally. It involves almost all the muscles of the body. But the area cycling is more effective is your leg muscles. However cycling also reduces belly fat when it is done regularly. Cycling challenges the abdominal muscles by using its force to push the leg.


4. The lying leg raise exercise
This exercise is pretty simple and self explanatory. All you do is, you lie on a flat surface, down on your back with your arms behind your head and you raise your leg one after the other up and down. This exercise will contract your abdominal muscles and groin muscles too. You may feel pain at first but with time and regular practice you will get over it. Another way to do it is to lie on your back, place your two legs together and raise them up. Then have someone push your leg down with force. What you then do is hold your leg before it goes down. Repeat it often.
Thanks for reading. Please comment.

When Should I Worry About Passing Too Much Gas?

Excessive flatulence has two harmless causes: Eating foods that make you pass gas and swallowing air . However, excessive gas and bloating can be one of the signs of colon cancer .


Question: When should I worry about passing too much gas?

It’s embarrassing to admit, but I pass gas up to 20 times per day, sometimes. Is this normal or is it a sign of something?Thanks to urban slang, there are over dozens of ways to say “pass gas” including flatulence , fart, toot, break wind, and the all-time most colorful phrase, “cut the cheese”. Regardless of what name you give your emissions, most healthy people release gas throughout the day – the average is between 14 and 23 times per day



Answer:

How Much is Too Much?

Your doctor might encourage you to count the number of times you pass gas daily, as well as start a food and drink journal to try and find the root cause of the excess gas. Anything over 23 toots per day is considered more than is normal, but still may not warrant concern or panic.

Does the Smell Mean Anything?

Actually, the smell of your gas depends on the food that you eat and is a result of the gases made in your small intestine and colon during digestion. A foul smell doesn’t mean anything, per say, except for a possibility of more embarrassment when passing gas happens at an inopportune time. The general consensus is that animal proteins, such as eggs or meat, cause more foul-smelling gas, whereas soluble fiber (like that found in fruits and vegetables) can cause gas, but it won’t smell as bad.

Gas Making Conditions

Although excessive flatulence is one of the symptoms of colon cancer, that is usually not the culprit in otherwise healthy adults. The majority of adults may simply be more cognizant of passing gas, eat foods that cause it, or they may subconsciously be doing things that add to their gas, such as chewing gum or using straws to drink.

Some other causes for excess gas include:

Irritable bowel syndrome

Lactose intolerance

Malabsorption problems

Stomach illness (such as food poisoning)



Foods that Cause Flatulence

Most people know what foods will upset their stomach and cause them to bloat or pass gas. For instance, the cruciferous vegetables, like cauliflower and broccoli, are common gas-causing culprits for many people. Excessive carbohydrate intake – including pasta and bread — can also cause extra gas. Some other flatulence-forming foods include:

Lentils and beans

Cabbage

Dairy (especially if you are lactose intolerant)

Brussels sprouts

Alcohol (especially beer)

Onions

Whole grains



What Can I Do About It?

Most importantly, if your gas, bloating and flatulence are uncomfortable or concern you, you need to discuss these symptoms with your doctor. He or she can help discern if the cause is something serious, such as cancer, especially if it is paired with other symptoms of the disease, like weight loss, rectal bleeding or a change in bowel habits.

If your doctor gives you the green light that you’re disease-free and sends you home with a new prescription for anti-gas medications, such as simethicone, there are some things you can do to help with the flatulence including:

Slowly introduce more insoluble fiber into your diet (think bran and edible vegetable peels)
Limit your consumption of carbohydrates, such as pasta or corn
Drink plenty of fresh water daily
Do not use straws when you drink
Avoid carbonated beverages
Exercise daily, if it’s safe for you to do so
Stop chewing gum
Slow down and enjoy each meal – don’t gulp it down

Although some of these things primarily cause burping, or releasing gas through your mouth, if the air make
s it past your stomach it will be released sooner or later as a toot.

American Cancer Society. (2006). American Cancer Society’s Complete Guide to Colorectal Cancer . Clifton Fields, NE: American Cancer Society.
National Digestive Disease Information Clearinghouse. (n.d.). Gas in the Digestive Tract. Accessed October 21, 2012.
Walker, A. & V

Is it safe to drink a little alcohol while pregnant, such as a glass of wine?

 

No. According to the CDC and the U.S. Surgeon General, “There is no known safe amount of alcohol to drink while pregnant. There is also no safe time during pregnancy to drink and no safe kind of alcohol.”  According to the American Academy of Pediatrics: “There is no safe amount of alcohol when a woman is pregnant. Evidence based research states that even drinking small amounts of alcohol while pregnant can lead to miscarriage, stillbirth, prematurity, or sudden infant death syndrome.”
When you drink alcohol, so does your developing baby. Any amount of alcohol, even in one glass of wine, passes through the placenta from the mother to the growing baby.  Developing babies lack the ability to process, or metabolize, alcohol through the liver or other organs.  They absorb all of the alcohol and have the same blood alcohol concentration as the mother.  It makes no difference if the alcoholic drink consumed is a distilled spirit or liquor such as vodka, beer, or wine.
Alcohol is a teratogen, a toxic substance to a developing baby, and can interfere with healthy development causing brain damage and other birth defects. Most babies negatively affected by alcohol exposure have no physical birth defects.  These children have subtle behavioral and learning problems that are often undiagnosed or misdiagnosed as Autism or Attention Deficit Disorder instead of one of the Fetal Alcohol Spectrum Disorders.
If you know a woman who is having difficulty abstaining from alcohol, the NOFAS mentoring network, The Circle of Hope helps and supports women who have used alcohol or illicit drugs while pregnant.

Medical Studies

Several research studies available through the Collaborative Initiative on FASD (CIFASD).
The University of Queensland, 2013. This study finds “women who regularly drink as little as two glasses of wine per drinking session while pregnant can adversely impact their child’s results at school.”
Alcoholism: Clinical and Experimental Research, 2012. The study concludes, “Reduced birth length and weight, microcephaly, smooth philtrum, and thin vermillion border are associated with specific gestational timing of prenatal alcohol exposure and are dose-related without evidence of a threshold. Women should continue to be advised to abstain from alcohol consumption from conception throughout pregnancy.”
International Journal of Epidemiology, 2012.  This study states, “Even low amounts of alcohol consumption during early pregnancy increased the risk of spontaneous abortion substantially.”
Alcohol Research & Health, 2011.  This study found that drinking at low to moderate levels during pregnancy is associated with miscarriage, stillbirth, preterm delivery, and sudden infant death syndrome (SIDS).
Alcohol, Health, and Research World, 1997. This study states, “even a small amount of alcohol may affect child development.”

Common Myths

Myth: My doctor said it’s fine to have a glass of wine or two while pregnant. 
Your doctor might not be informed about the risk of prenatal alcohol exposure or could be uncomfortable talking with you about the risks to your embryo or fetus associated with prenatal alcohol use.  Unfortunately, many doctors are not properly educated about the risks associated with prenatal alcohol exposure. The American Congress of Obstetricians and Gynecologists (ACOG) advises women to not consume any alcohol while pregnant.  Some doctors tell women that it’s okay to drink a little wine because they are not comfortable talking with women who might not be interested in abstaining from alcohol or have difficulty doing so.
Myth: My friends or family members drank a bit and their kids are fine.
Every pregnancy is different. Not everyone who drinks while pregnant will have a child with measurable problems at birth, adolescence, or even adulthood, just like not every cigarette smoker will develop lung cancer. The fact remains that alcohol is toxic to the developing baby.  Why take the risk?
Also, some children may have subtle damage from being exposed to alcohol that is not evident until school-age or later, such as problems with learning and behavior. In many of these cases, the problems are most often not linked to the prenatal alcohol exposure, inhibiting an accurate diagnoses and delaying appropriate intervention.  According to Dr. Susan Astley Ph.D. and Dr. Therese Grant Ph.D., “Children exposed to and damaged by prenatal alcohol exposure look deceptively good in the preschool years. The full impact of their alcohol exposure will not be evident until their adolescent years.”
Myth: There is no evidence of any effects from just one drink.
Dr. Michael Charness of Harvard Medical School gives just one example: “We’ve been able to show very striking effects of alcohol on the L1 cell adhesion molecule, a critical molecule for development, at concentrations of alcohol that a woman would have in her blood after just one drink.”
Myth: A little bit of wine helps to reduce stress and can be healthy while pregnant.
The potential benefits of alcohol use during pregnancy to the mother are separate from and are outweighed by the potential risk to the mother’s developing child.  The scientific and medical research is very clear: No published biomedical research has found any risk-free benefit of prenatal alcohol exposure for the embryo or fetus. Hundreds of papers have conclusively demonstrated that alcohol use has the potential to cause both physical and functional damage to a growing baby.
The good news is that the vast majority of women in the U.S. stop drinking alcohol when they are pregnant. Those who continue drinking may do so because they do not understand the risks of continued drinking or because alcohol is a part of their lifestyle that they do not want to or cannot give up. Women commonly cite the need to relax as one of the reasons they drink during pregnancy even if they understand the risks. Pregnant women should ask their doctor about the diet and exercise that is appropriate for them, and to relax they might listen to soothing music, pamper themselves, take a bath, read, eliminate guilt, try deep breathing or meditation, schedule time for themselves with no responsibilities or distractions, and don’t hesitate to ask their friends and family for help if they feel overwhelmed or uncomfortable.
Myth: On a holiday or special occasion, it’s perfectly fine to at least have a few celebratory sips.
The human body functions the same, whether it’s a holiday or not. Alcohol does not somehow lose it’s toxicity in utero because it happens to be New Year’s Eve, or because wine is consumed instead of whiskey, or because the drinker has an advanced academic degree and a high socioeconomic status.  The risk of prenatal alcohol exposure is not a risk to the health of the expectant mother; it is a risk to the development of her offspring.
The guidance to abstain from alcohol when pregnant is not intended to interfere with a woman’s lifestyle choice to consume alcohol or in any way judge a woman for choosing to enjoy her favorite alcoholic beverage; it is intended to eliminate the chance her baby will have even the slightest reduction in their intellectual and physical abilities.
Myth: One glass of wine is not enough for the developing baby to even be exposed to the alcohol.
Any alcohol consumed by a pregnant woman is passed to the developing baby, even if it’s a small amount. There is no threshold of prenatal alcohol consumption below which the baby is not exposed.
Myth: Drinking wine is better than using heroin or cocaine while pregnant.
Alcohol, including wine, causes far more damage to the developing baby than any other drug.  The Institute of Medicine says, “Of all the substances of abuse (including cocaine, heroin, and marijuana), alcohol produces by far the most serious neurobehavioral effects in the fetus.” No type of alcohol or illicit drugs consumed during pregnancy are completely without risk.
Myth: You have to be an alcoholic to drink enough to cause real damage
The medical research is clear: Drinking at a level below the threshold for alcoholism can still cause damage to the growing baby.  There are many women who are not alcoholics that have children with measurable effects of alcohol exposure. Damage can be caused by a pregnant woman’s lack of awareness of the risks–not only as a result of her alcoholism.
Myth: Alcohol can only cause physical deformities.  If the baby looks normal, it must be fine.
The vast majority (over 85%) of children with damage from prenatal alcohol exposure have no physical birth defects, only cognitive and/or behavioral consequences.  There is such a wide range of effects that most subtle behavioral and cognitive difficulties are rarely diagnosed as alcohol-related.
Myth: It is alarming and even condescending for a doctor or anyone else to advise a woman to abstain from alcohol during pregnancy.
In the United States 50% of pregnancies are unplanned, so it is possible that the first time a woman is told that alcohol can harm her pregnancy is after she is already pregnant and has been drinking. It is important for physicians to advise the woman of the risks of alcohol use during pregnancy, be nonjudgmental, and provide guidance for an appropriate intervention if necessary. If a woman has been drinking alcohol during her pregnancy, the earlier she stops the greater the chance that her child will not have alcohol-related birth defects.
All women should be reminded of the risk of prenatal alcohol exposure. If a woman is informed of the risk and decides to drink, that is her decision–NOFAS is opposed to any rules, regulations, or statutes that seek to punish or sanction women for drinking alcohol during pregnancy. Practitioners should always inform their patients about the risks of known exposures.
It is important for pregnant women to be reminded that proper nutrition, good general health, and early and regular prenatal doctor visits might help reduce the effects of light drinking during pregnancy. It is believed that some women have a genetic predisposition that increases the vulnerability of their embryo or fetus to alcohol exposure, and, consequently, some women have a genetic make-up that reduces their vulnerability for having an alcohol-effected birth. However, the scientific community does not know for sure whether or not these genetic and epigenetic factors (changes in how genes are expressed without altering the underlying DNA sequence) contribute to the vulnerable pregnancies for certain women.

The Simple Approach

Thousands of pieces of research have shown alcohol to be a neurotoxin in utero.  That means alcohol is a toxic substance to the developing baby just like carbon monoxide and lead. Alcohol causes the death of developing brain cells in the embryo or fetus.  Common sense advises not exposing a developing baby to any amount of a toxic substance.

Pregnancy diet: Focus on these essential nutrients

There's no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy diet deserve special attention. Here's what tops the list.

Folate and folic acid — Prevent birth defects

Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of preterm delivery.

How much you need: 800 micrograms of folate or folic acid a day before conception and throughout pregnancy

Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.

Food	Serving size	Folate or Folic acid content
Source: USDA National Nutrient Database for Standard Reference, Release 26
Cereal	3/4 cup (15 to 60 g) ready-to-eat cereal	100 to 700 mcg — choose a cereal that's 100 percent fortified
Spinach	1/2 cup (95 g) boiled spinach	115 mcg
Beans	1/2 cup (88 g) boiled Great Northern beans	90 mcg
Asparagus	4 boiled spears (60 g)	89 mcg
Oranges	1 orange (154 g)	52 mcg
Peanuts	1 ounce (28 g) dry roasted	41 mcg

In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure you're getting enough of this essential nutrient.

Calcium — Strengthen bones

You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.

How much you need: 1,000 milligrams a day; pregnant teenagers need 1,300 milligrams a day

Good sources: Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, too.

Food	Serving size	Calciumcontent
Source: USDA National Nutrient Database for Standard Reference, Release 26
Cereal	1 cup (20 to 60 g) calcium-fortified ready-to-eat cereal	3 to 1,000 mg
Milk	1 cup (237 mL) skim milk	299 mg
Yogurt	6 oz. (170 g) low-fat fruit yogurt	235 mg
Cheese	1 oz. (28 g) part-skim mozzarella cheese	222 mg
Salmon	3 oz. (85 g) canned pink salmon with bones	181 mg
Spinach	1/2 cup (95 g) boiled spinach	145 mg
Juice	1 cup (237 mL) calcium-fortified orange juice	348 mg

Vitamin D — Promote bone strength

Vitamin D also helps build your baby's bones and teeth.

How much you need: 600 international units (IU) a day

Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.

Food	Serving size	Vitamin D content
Source: USDA National Nutrient Database for Standard Reference
Fish	3 oz. (85 g) cooked sockeye salmon	447 IU
Juice	8 oz. (237 mL) calcium- and vitamin D-fortified orange juice	100 IU
Milk	1 cup (237 mL) skim milk	115 IU
Eggs	1 large hard-boiled egg (50 g)	44 IU

Extra-Ordinary Health Benefits Of Bitter Kola

BITTER kola is a popular agricultural produce available in large quantity in West Africa and it is a tree that grows in the rain forests. Bitter Kola has been identified as a potent antibiotic which could be effective in the treatment of many deceases.

The fruit, seeds, nuts and bark of the plant have been used for centuries in folk medicine to treat ailments from coughs to fever. As with any other herb, you never consume Garcinia kola without first discussing its use and benefits with your physician, especially if you are currently being treated for other medical conditions or are on any medications.

However, Bitter Kola is considered as an effective agricultural produce in the treatment of cough, diarrhea, tuberculosis and other bacterial infections. “When food is suspected to be contaminated by bacteria, chew bitter kola immediately after eating, it will prevent the development of any infection or poisoning.

Bitter Kola was eaten mostly by the elderly people because of their belief that it could prolong life.” Actually, researches in modern science have revealed that bitter kola contains chemical compounds that will help the breakdown of glycogen in the liver and has other medicinal uses which account for its longevity property in man. “Bitter kola is anti-poison too, it has the ability to repel evil men and spirits, it could sound superstitious but it works.

The naturalist even said that the seed and the bark of bitter kola should be eaten together in cases where food poisoning is suspected, “it helps to detoxify the system”. Indeed, it really works!

Uses of Garcinia Kola

It improves the function of the lung
Garcinia kola has been used for centuries to treat chest colds in traditional medicine, but research has taken a look and found out why it is effective. A study in the 2008 issue of The Internet Journal of Pulmonary Medicine, performed on mice, reports that Garcinia kola improved respiratory function after 28 days of use of a Garcinia extract. Written by David A. Ofusori, MSc, from Igbinedion University in Nigeria, the study shows that Garcinia kola works by dilating the alveolar ducts and sacs in the lungs by improving the strength of the fibers in the lung tissue. Garcinia kola’s beneficial lung properties are attributed to its high antioxidant content.

It Reduces Eye Pressure
An increase in eye pressure can lead to glaucoma, according to a report from The New York Times Health Guide. Researchers at Lagos University Teaching Hospital in Nigeria tested the effectiveness of eye drops that contained 0.5 percent extract of Garcinia kola. The results of their study, published in the January 2010 issue of Middle East African Journal of Opthamology, showed that the opthamolic solution that contained the Garcinia significantly reduced eye pressure when used twice a day.

It Relieves Arthritis
Osteoarthritis is the most common form of arthritis, characterized by pain, inflammation and limited movement in the joints, according to the National Institutes of Health. Causes of osteoarthritis can include joint injury, obesity and ageing. Since many arthritis sufferers prefer natural herbal medicines to other pain relievers and medications, researchers at Obafemi Awolowo University in Nigeria tested the effects of Garcinia kola against arthritis symptoms. The results of the study, written by Olayinka O. Adegbehingbe and published in the July 2008 issue of the Journal of Orthopaedic Surgery and Research, conclude that Garcinia kola significantly reduced inflammation and pain and increased joint movement in subjects that had osteoarthritis symptoms. It is believed that Garcinia kola works well as a result of its antioxidant properties.

The side effects reported from the Garcinia kola use in this study were “weight loss”, “increase in sex drive” and “extended sleep” which many considered helpful to meet their individual and marital demands. If you take Garcinia kola and experience diarrhea, hives, irregular heartbeat or other signs of allergic reaction, discontinue use immediately and seek medical attention.

Medicinal Significance
Garcinia kola is used in many tropical countries to fight infectious diseases such as Aids and the Ebola virus. It has shown to posses anti-inflammatory, antimicrobial and antiviral properties.

Cold Remedy
Garcinia kola is often used to treat the symptoms of colds. It is suggested, in particular, for coughs and sneezing.

Knee Osteoarthritis
Garcinia kola has been successfully used to treat patients suffering from knee osteoarthritis, according to a study published in the Journal of Orthopaedic Surgery. It reduced pain and swelling and improved movement.

Immunity
Garcinia kola is known for its anti-inflammatory and antioxidant properties. It is used to prevent infections and viruses, especially of the immune system.

Hop Substitute
Garcinia kola is used as a substitute for hops in brewing lager beer. It is especially useful in preventing beer spoilage.

Weight Loss
Bitter Kola has been known to be a natural hunger suppressant and also increases the urge to drink more water.

Another importance of bitter kola is that its repels snakes. It can be used to chase snakes away. For snake prevention, spread it around the building.

Bitter Kola health benefit for malaria
Considerable experimental studies found the chemical constituents in bitter kola have anti-malaria properties. That aside, traditional healers have for many years prescribed bitter kola for the treatment of malaria infections.

Researchers who reported that bitter kola had anti-malaria effect in the 2010 issue of Journal of Medicinal Plants Research, from a survey of plants used by traditional healers in the Democratic Republic of Congo, attributed this to its quinones content.

The importance of bitter kola cannot be over floored, it therefore behoves on everyone to utilize effectively all the benefits embedded in it.