Tuesday, 12 July 2016

Vitamins That Help Women Ovulate

The website Shared Journey states that ovulation refers to that time when a woman's ovary releases an egg for fertilization. It happens about once a month, and is a distinct stage of the menstrual cycle. Usually one egg is released from the ovary about 2 weeks before bleeding begins. For most women with a 28-day cycle, ovulation occurs on or around the 14th day. Some women have shorter or longer cycles, ranging anywhere from 21 to 35 days. According to Spark People, failing to ovulate is one of the leading causes of infertility. Ovulation problems may be remedied by increasing daily intake of vitamin D, vitamin B6, folic acid, vitamin C and iron.

According to The Telegraph website, vitamin D can improve fertility in women suffering from ovulation disorders. Low levels of vitamin D can cause problems with ovulation. Obtaining an adequate amount of vitamin D is difficult in the winter because there is less sunlight and people get the majority of their vitamin D requirements from the sun. The website Natural Health Solutions states that vitamin D plays an important role in calcium absorption and regulation and thus may help to normalize the development of a woman's follicles--fluid-filled sacs in the ovaries that contain immature eggs--and increase her odds of ovulating. Calcium assists with egg maturation and normal follicular development. The recommended daily intake of vitamin D is 1,000mg.

According to the website Stages in Pregnancy, taking vitamin B6 can improve a woman's chances of ovulating. Vitamin B6 is water soluble and it regulates a woman's hormones. This vitamin aids in restoring luteal phase defects in women experiencing ovulation problems. The luteal phase (the time from ovulation to menstruation) should be more than 10 days long (11 to 16 days is the norm) for ovulation to occur. If it is shorter than 10 days, it is called a luteal phase defect. The Vitamin Shoppe states that vitamin B6 lowers the amount of prolactin in the system. In high amounts, prolactin can disrupt ovulation and cause a woman's monthly cycle to become irregular. The recommended daily intake of vitamin B6 is 100mg.

The Daily Mail website states that each year couples suffer from the infertility because the woman ovulates erratically or not at all. Women who consistently take folic acid have a lower risk of suffering problems with egg production and ovulation disorders. The website Baby Hopes states that folic acid helps to produce red blood cells as well as norepinephrine and serotonin (chemical components of the nervous system). Folic acid also helps to synthesize genetic material in every cell of the body and normalize brain function. Taking folic acid before conception reduces the risk of neural-tube defects such as spina bifida. The March of Dimes states that folic acid plays an important role in the production of normal red blood cells. An adequate amount of folic acid may help prevent strokes and cancers in some women. The recommended daily intake of folic acid for women of childbearing age is at least 400mcg.

Medline Plus states that vitamin C is a water-soluble vitamin that is necessary for the body to form collagen in bones, cartilage, muscle and blood vessels. The website Natural Fertility Info states that vitamin C supports ovulation by stabilizing hormone levels, keeping the immune system healthy and aiding in iron absorption. According to Baby Hopes, vitamin C causes the body to produce more water, which increases cervical mucus. In addition, vitamin C may be able to aid in conception by making the walls of blood vessels stronger and by fighting infections, which can interfere with ovulation. The recommended daily intake of vitamin C is 65mg.

According to Natural Fertility Info, iron is a blood-building nutrient that increases fertility by helping to balance ovulation. The website Welcome Baby Home states that iron is responsible for the production of hemoglobin (red blood cells). Iron taken with vitamin C improves fertility. According to Welcome Home Baby, a deficiency in iron causes anemia, which can disrupt ovulation. Iron supplements can cause constipation, so it is important to increase water and fiber intake when taking this vitamin. The recommended daily intake of iron is 54mg.

www.livestrong.com

Risks of Vegan Diets

Vegan diets, when planned properly, are healthy and can even lower the risk of certain diseases, according to the American Dietetic Association. They can be appropriate for individuals in all stages of life, including infancy, childhood, pregnancy and lactation. It is important to note, however, that there is a risk of being deficient in certain nutrients if the vegan diet is not carefully planned. Those who adhere to strict vegan diets are at risk for less than adequate intakes of protein, omega-3 fatty acids, iron, calcium, zinc, iodine and vitamins D and B-12.

Because animal foods such as meat, dairy, eggs, fish and fowl are among the best sources of protein, vegans can sometimes lack sufficient protein in their diets. The American Dietetic Association, however, notes that protein requirements can be met if a variety of plant proteins are consumed. Complementary proteins, specifically, can be very helpful in providing all the essential amino acids required by the body. Complementary proteins are made up by two incomplete proteins, such as beans and rice, that, when combined, form a complete protein. These proteins do not need to be consumed at the same meal, just during the same day.

Though vegan diets are often rich in omega-6 fatty acids, they can lack sufficient amounts of omega-3 due to the restriction of omega-3-rich foods, including eggs, fish and other seafood. The omega-3 fatty acids found in animal sources, which include eicosapentaenoic acid and docosahexaenoic acid, are important for cardiovascular, brain and eye health. Plant foods rich in omega-3, such as flaxseed, only contain another type of fatty acid, known as alpha-linolenic acid. Vegans can purchase soy milk and breakfast bars fortified with DHA, as well as DHA supplements derived from microalgae. Because DHA can be retroconverted to EPA, sources containing DHA are sufficient for vegan diets.

Vitamin D is important for bone health, and low levels have been linked to reduced bone mass. Sunlight exposure is best source of vitamin D. Therefore, vegans who do not get regular sun exposure need to consume dietary vitamin D through either fortified foods or supplements, since vitamin D occurs naturally in very few foods. Vegan sources of vitamin D that are often fortified include soy milk, rice milk and orange juice. Lack of vitamin B-12 is one of the biggest concerns with vegan diets, especially because vegan diets are typically rich in folacin, which can mask B-12 deficiency symptoms. Severe B-12 deficiencies can result in both anemia and dementia, notes Harvard Medical School. So, if you're a vegan, be sure to consume B-12 fortified foods such as soy and rice beverages and breakfast cereals, or supplements.

Because the bioavailability of iron in vegan diets is lower than in traditional diets, vegans should consume 1.8 times the amount of iron consumed by nonvegans. Good sources of iron for vegans include dried beans and dark, leafy green vegetables. Zinc is another mineral whose bioavailability is lower in vegans than in nonvegans. Vegan sources of zinc include legumes, soy products, grains and nuts. Some research suggests that because plant-based diets are low in iodine, vegans who do not consume key sources of iodine, including iodized salt and sea vegetables, are more likely to be deficient in the mineral. The American Dietetic Association notes that vegans tend to fall below the recommended intake of calcium. The calcium in certain calcium-rich vegetables, such as Swiss chard and spinach, is not absorbed well, making fortified foods such as fruit juices, breakfast cereal and soy and rice milk among the best choices for vegans.

www.livestrong.com

List of Vegan-Friendly Products

Veganism is an extension of vegetarianism in that the consumer refrains from consuming any animal product and not just meat. This means a diet and lifestyle free of dairy, leather and wool, and the use of cruelty-free household and personal care products. If you’re considering going vegan, or have some vegan guests coming to visit, you may wonder where to find vegan products. Remarkably, many of the products you’re probably already familiar with are vegan-friendly.

Most natural health food stores stock an array of natural household cleaners and personal care products that are not tested on animals. Many of these products carry the PETA Cruelty-Free Logo, which is administered by the international watchdog group, People for the Ethical Treatment of Animals. You may also encounter the Certified Vegan Logo on certain products, the registered trademark of Vegan Action awarded to manufacturers of cosmetics, foods and clothing that are not tested on animals and are free of animal products.

Years ago, trying to locate a baseball glove or a pair of hiking boots that weren’t made from the hide of an animal was a tall order. Today, there are a wide variety of products ranging from luggage to outerwear and ballet shoes made from synthetic materials rather than leather. Many of these items are accessible online. However, you might be surprised to learn that there are some popular “conventional” type stores that sell vegan products. For example, according to Vegan Action, Payless Shoes routinely stocks vegan shoes at affordable prices.

PETA provides a list of vegan food products organized by type. There are many well-known brands included. Kashi, which is recognized as a leading manufacturer of organic whole grain foods, naturally appears on these lists. Other brands and their specific products are a bit more unexpected, such as Ore-Ida French Fries and several varieties of Mrs. Smith’s frozen pies.

One of the problems many vegans face is what to feed their pets, since commercial brands of dry kibble and canned food contain meat and questionable meat by-products. Fortunately, the brands Evolution, Natural Life, Nature’s Recipe, Wysong and Natural Balance provide vegetable-based foods for dogs that are approved by the Association of American Feed Control Officials, most of which are available from pet supply centers and in some supermarkets. However, even though there are vegan cat food products out there, cats generally do not fare well on these foods since they have high protein requirements.

www.livestrong.com

Does Being a Vegan Make You Skinny?

Vegans are vegetarians who do not eat any animal products, including eggs, dairy or honey. If you’re not familiar with the vegan diet, you may have the mistaken impression that vegans eat only salad or that becoming a vegan is a guaranteed ticket to fast weight loss. While neither of those notions is necessarily true, following a vegan diet can be a healthy way to cut calories.

As Mayo Clinic registered dietitian Katherine Zeratsky points out, vegans tend to weigh less and consume fewer calories and less fat than meat eaters. That’s because the foundation of the vegan diet is whole grains, vegetables, fruits and plant-based proteins, which are almost always lower in calories than dairy and meat products.

But turning vegan doesn’t automatically make you lose weight. There is only one proven method for weight loss, which is to consistently eat fewer calories than you burn. You may be more likely to do that while following a vegan diet, because the foods you eat will tend to be lower in calories, but if you eat large portions or eat a lot of calorie-dense foods, there is still a chance that you’ll maintain or even gain weight.

The best foods for achieving weight loss are those with low energy-density values, according to the Mayo Clinic. Because so many low energy-dense foods are vegan, you can raise your chances of losing weight by including plenty of them in your diet. To have low energy density, a food must have a low fat and calorie count per serving but offer a high fiber, water or lean protein content, which makes it likely to be very filling. Vegan examples include whole grains, fruits, vegetables, beans and legumes.

Become a vegan does not guarantee weight loss. Vegans can still eat dairy-free cakes, cookies, candy, oils, butter and dairy substitutes, which can all be quite calorie-dense. Thus, it’s important to keep track of your daily calories with the aid of an online calorie counter and add physical activity to your routine. Vegan diets tend to be low in some nutrients, especially protein, vitamin D, calcium and vitamin B12, so consult your doctor or a registered dietitian to ask about using dietary supplements before adopting a vegan eating plan.

www.livestrong.com

Will You Lose Weight From 30 Minutes of Cardio Five Days a Week?

In the past 20 years, obesity has become a major concern for Americans. In 2009, the Centers for Disease Control and Prevention reported that 33 states had at least 25 percent of their population considered obese. Excess body fat increases your risk of heart disease, type-2 diabetes and certain forms of cancer, and can shorten your life. An exercise program can help you lose weight and improve your health.

Five days of cardiovascular exercise for at least 30 minutes is a good start to losing weight, but it is not the only component of a weight-loss plan. The National Weight Control Registry is a database that studies long-term, successful weight-loss and maintenance. According to their research findings, most members report maintaining a low-calorie, low-fat diet and doing high levels of physical activity, usually about an hour per day. There is a lot of variety in the activities reported, but most say that their preferred activity is walking.

The American College of Sports Medicine recommends cardiovascular exercise three to five days per week, for 20 to 30 minutes each time, to improve health. For weight loss, they advise increasing the duration to 50 to 60 minutes per session, which coincides with the Registry findings. Your intensity should be moderate to difficult, but progress gradually if you are new to exercise. Cardio five days per week for 30 minutes a day may show you results at first but may not give you long-term success.

If time is limited, interval training can help you reach the maximum amount of intensity and calories burned. The University of Rochester Medical Center points out that most runners would find a two minute sprint difficult. Yet adding a 20 second sprint every five minutes, or six times, during a 30 minute jog allows the jogger to receive the benefits of a two minute sprint without becoming exhausted. This principle may be used at the office, by running up a flight of stairs, then walking back down the stairs, repeating several times for the greatest benefit, or at the gym by alternating high energy exercises with low- to moderate-level activities.

A resistance-training program can have a significant effect on your weight loss. Resistance exercise adds lean muscle tissue to your body, which increases your metabolism so you burn more calories even at rest. This is because muscle tissue is metabolically active and requires more energy than fat tissue. Resistance training will also increase your overall strength and give your body a firm, toned look.

The intensity with which you perform your cardiovascular exercise can be as important as the duration. One person who walks for one hour may burn 300 calories, while another may burn the same amount in 30 minutes of running. Make your workouts challenging but not exhausting, and add variety to prevent a weight-loss plateau. Exercise variety also makes exercise more fun and helps keep you motivated.

To lose weight, you need to create a caloric deficit through diet and exercise, consuming fewer calories than you burn on a daily basis. Monitoring your food intake with a journal will help you track your progress and hold you accountable. Beware of cutting calories too much, because this can actually slow your metabolism. Low-calorie has different meanings for everyone, and you need to feed your body adequate calories to lose weight safely.

www.livestrong.com

Daily Exercise Plan at Home

While hitting the gym isn’t an option for everyone, it's still important to obtain physical activity every day. According to the Centers for Disease Control and Prevention, adults need 150 minutes of moderate activity or 75 minutes of vigorous cardio activity weekly, along with strength training exercises twice per week. Even without a gym at your disposal, you can still meet these recommended minimums by developing a well-rounded, daily exercise plan at home.

Cardio exercise plays a crucial role in a fitness routine, and a home plan can include a variety of activities that will increase your heart rate and breathing, burn calories and improve your overall fitness level. Some of these activities include brisk walking, jogging or cycling, which can be done with a treadmill or stationary bike. An elliptical machine and jumping rope are also effective for your daily exercise plan at home. With the CDC recommendations in mind, alternate 20 to 30 minutes of cardio activities on nonconsecutive days to meet the minimum. For example, designate Monday, Wednesday and Friday as cardio days, with 50 minutes of moderate activity or 25 minutes of vigorous activity each day.

Build and tone muscle at home using free weights, weight machines or body weight exercises. Perform strength training exercises on nonconsecutive days to allow adequate recovery time for your muscles, or consider alternating the muscle groups you work. Target all your major muscle groups with exercises such as biceps curls, triceps kickbacks, pushups, pull-ups and crunches for your upper body; leg presses, squats and lunges for your lower body. Do your lower body routine on Tuesdays and your upper body routine on Thursdays.

Flexibility should be incorporated into your daily exercise plan at home with cardio and strength training. After each workout, spend 10 to 15 minutes stretching all major muscle groups – all you need is a mat. Yoga is excellent for flexibility; it can also help build strength. Try some basic yoga poses at the conclusion of your workout, such as downward facing dog, warrior, tree pose or a seated twist to help you relax and unwind after exercising.

With a home workout plan, it’s important to develop a consistent schedule that fits into your lifestyle so you’ll stick with it long-term. Decide if a morning or evening workout is best for you. Each comes with its own set of advantages, such as less distractions during morning workouts, or the stress-relieving aspect of evening exercise -- it comes down to what fits with your schedule. Because home workouts are often done in isolation, motivation may be a challenge for some people. Stay inspired by setting realistic goals and adjusting them as they are met, or rewarding yourself with healthy incentives like a new pair of running shoes or a massage.

www.livestrong.com

What Is a Good Gym Routine?

If you are physically active, you have a lower risk of developing certain types of cancer, heart disease and type 2 diabetes, according to the Centers for Disease Control and Prevention. Consistent weight-bearing exercise also strengthens your muscles and bones, helping to protect you from injuries. Adults should perform a minimum of 150 minutes of moderate aerobic exercise every week along with at least two full-body strengthening workouts to maintain their weight. To lose weight, aim for 250 to 300 minutes each week.

To achieve two full-body workouts a week, split up your strength training sessions to target your upper or lower body. For instance, work your upper body on Mondays and Thursdays and your lower body on Tuesdays and Fridays. Do not work the same muscle groups two days in a row. Complete two or three sets of eight to 12 repetitions of each exercise during the workouts.

Before beginning your strength-training workouts, perform cardio exercise to warm up your muscles. Divide the minimum of 150 minutes of aerobic exercise between your four workout days by performing 40 minutes three days a week and 30 minutes one day.

Use cardio machines at your fitness facility to achieve at least the minimum recommended amount of aerobic exercise. Choose from walking, jogging or running on a treadmill, cycling on a stationary bicycle or using a stair climber or elliptical machine. Begin with a slow, steady pace, then work up to a comfortable aerobic workout that is challenging but not exhausting. Perform the "talk test" while exercising -- talking to other gym-goers without gasping for air -- to make sure you are working at a safe level. If you cannot carry on a conversation comfortably, lower the intensity and speed of the machine.

Use free weights or upper-body strength training machines -- or a combination of the two -- to target your shoulders, arms, chest, back and abdomen. Use dumbbells to perform biceps curls and military presses to target your arms and shoulders. Lie on a flat weight bench and perform bench presses with a barbell to work your chest. Strengthen your central back with reverse flies with two dumbbells. Work your abdomen with the bicycle move or Plank position.

If your fitness facility offers strength training machines for your upper body, you may find these machines to be helpful -- especially if you are a beginner. Biceps curls, triceps extensions, chest presses, back rows and crunches all are possible on the appropriate strength-training machine. Ask a gym employee to instruct you on the proper use of this equipment to avoid injury.

Work your thighs, glutes and hips with lunges and squats. Execute these exercises with dumbbells or a barbell or use your body weight as resistance. Calf raises on the edge of an aerobic step work your lower legs. Seated or standing calf-raise machines effectively mimic the traditional calf raise and provide an alternative. You also can work your thighs and hamstrings with a leg extension and leg curl machine, if available.

www.livestrong.com

How to Freeze Oatmeal

Oats are high in soluble fiber, which helps keep your cholesterol within healthy limits. Having a bowl of hot, hearty oatmeal for breakfast may seem like an indulgence, but a cup of cooked regular or quick oats cooked with water contains only 166 calories. That same serving contains almost 6 grams of protein to help keep you feeling satisfied throughout the morning as well as 4 grams of fiber. If you find yourself feeling rushed in the morning and don't have time to whip up a fresh batch of oatmeal, making the cereal in a large batch ahead of time and freezing it will allow you to have a hot, healthy meal to start your day without having to spend a lot of time over the stove.

Spoon cooked oatmeal into freezer bags or plastic containers with lids if you want to freeze larger portions. Push as much air as you can out of the freezer bags before sealing them to keep the cereal fresh.

Freeze individual servings of oatmeal in a muffin tin for ease of portioning. Spray the muffin tin with nonstick cooking spray or use a nonstick pan.

Cover the muffin tin with plastic wrap and place it in the freezer for several hours, or until the oatmeal is completely frozen.

Thaw slightly until you can pop the oatmeal "muffins" out of the tin using a spatula or thin knife. Place them in freezer bags to store and freeze so you can easily remove a smaller portion size to reheat.

Spoon
Plastic freezer bags
Non-stick cooking spray (optional)
Plastic wrap (optional)
Muffin tin (optional)
Spatula or knife (optional)

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Does Eating Fruit for Breakfast Help With Weight Loss?

To shed pounds, you must create a caloric deficit by burning more calories than you eat each day. To lose 1 to 2 pounds per week, you must burn 500 to 1,000 calories more than you consume per day. Substituting fruit for higher-calorie foods at breakfast can help you control your caloric intake, and eating fruit as part of a fiber and protein-rich breakfast can keep you full for longer, increasing your ability to perform physical activity throughout the day.

Adults who begin their day with a healthy breakfast are more likely to control their weight, according MayoClinic.com. Skipping breakfast may make you more likely to reach for unhealthy snacks later in the morning. Morning fasting can also alter your metabolism, causing you to store more fat and gain weight. Eating breakfast can make you more likely to consume less fat and cholesterol, consume more foods rich in vitamins and minerals and have better concentration throughout the morning, says MayoClinic.com.

A healthy breakfast has multiple components, including whole grains, low-fat protein, low-fat dairy and fresh fruits and vegetables. This combination of food groups provides fiber, protein, complex carbohydrates and some fat, allowing you to stay full for hours. Try reducing the size of your cereal or other grain serving and adding some fresh fruit, such as bananas, peaches or berries, suggests the Centers for Disease Control and Prevention. With more fruit and less grain, you will fill up with fewer calories. If fruit accounts for your entire breakfast, however, you may not have enough protein and fiber to stay full throughout the morning, leaving you more vulnerable to unhealthy snacking.

Fruits have a naturally high water content and low energy density, making them good choices to fill you up with fewer calories, according to MayoClinic.com. The fiber found in fruits can also help provide a feeling of fullness. Low-calorie fruits include cantaloupe, honeydew melon, pineapple, strawberries and tangerines, with 50 calories each per serving, and peaches, nectarines and grapefruit, with 60 calories each per serving, according to the FDA. These fruits all contain 1 to 2 g of dietary fiber per serving.

Eating fruit can benefit your health in several ways in addition to helping you control your weight. Fruits provide good sources of nutrients such as potassium, vitamin C, vitamin A, calcium and iron. Maintaining a healthy diet rich in fresh fruits and vegetables can help you reduce your risk of diseases such as heart disease, stroke, type 2 diabetes and mouth, stomach and colon cancer, according to the USDA. Potassium-rich foods such as fresh fruits can help slow bone loss and lower the risk of kidney stones, according to the USDA.

www.livestrong.com

High Protein Breakfast Foods

Starting your day with breakfast is vitally important, but not just any breakfast will do. Gulping down a meal high in refined carbohydrates can lead to fluctuations in blood sugar levels that can leave you feeling tired, unfocused and hungry shortly after breakfast. Eating a breakfast rich in protein, however, increases feelings of fullness and satiety, as well as reduces brain activity that controls food cravings, according to a study done by University of Missouri.

An omelet made with one whole egg and two egg whites makes an excellent high-protein breakfast. One egg contains more than 6 grams of protein, much of it found in the egg white. Since egg yolks contain cholesterol, by using one whole egg along with two egg whites, you pump up the protein content and keep the cholesterol at a minimum. According to Harvard School of Public Health, consuming up to one whole egg a day doesn't increase the risk of heart disease in healthy people.

Eating turkey bacon or other lean meat is a good way to ensure a high-protein, low-fat breakfast. An ounce of cooked turkey bacon contains approximately 5 grams of protein and less fat than traditional pork bacon. Before buying packaged turkey bacon, check the nutritional facts label on several different brands to compare their calorie, sodium, fat and cholesterol content.

Cottage cheese or yogurt is the perfect high-protein breakfast choice for busy mornings. A 4-ounce serving of low-fat 1-percent cottage cheese contains 14 grams of protein, while a 3.5-ounce serving of plain nonfat Greek yogurt provides more than 10 grams of protein. Make a smoothie using low-fat milk or yogurt and include a scoop of protein powder or a tablespoon of nut butter to pump up the protein power. Serve your low-fat dairy with fresh fruit or vegetables to boost the nutritional value.

Quinoa, a gluten-free grain, is a complete protein, which makes it an excellent choice for a vegan high-protein breakfast. A 1-cup serving of cooked quinoa contains approximately 8 grams of protein. Substituting low-fat milk for half the required water during the cooking process boosts your protein content. Top your cooked quinoa with chopped nuts, fresh berries and sprinkle with cinnamon to not only enhance the taste but also increase the nutritional value.

www.livestrong.com

What Are the Benefits of a High-Protein Breakfast?

Its ability to keep you feeling fuller longer and eat less throughout the day really does make breakfast the most important meal of the day. However, if your breakfast options include high-sugar cereals or high-calorie, oversize bagels, it’s important to incorporate lean protein sources into your breakfast. Not only do these enhance your breakfast options, they also help you feel fuller, longer.

Heather Leidy, an assistant professor of nutrition and exercise physiology at the University of Missouri, conducted an experiment on the benefits of a high-protein diet, as detailed in the Winter 2011 “Mizzou” magazine. Leidy studied hunger sensations in those who ate a high-protein breakfast at 35 to 40 g of protein compared to those who ate 18 g of protein per meal. She found those who ate a high-protein breakfast reported feeling less hungry later in the day than those who did not. From these results, Leidy theorized that high-protein meals release ghrelin, a hunger hormone that increases your feelings of satiety and fullness.

If you feel fuller as a result of eating breakfast, you are more likely to make healthier food choices throughout the day. Those who do not eat breakfast have been found to refrain from eating fruits and vegetables throughout the day, which can lead to weight gain and lack of nutrients in the diet. When you consume high-protein sources, you also take in other nutrients like iron, vitamin C, calcium and fiber, depending upon what type of protein source you eat.

When you consume a high-protein breakfast, you help fuel your metabolism. This allows you to burn more calories throughout the day. Those who do not consume breakfast at all risk becoming increasingly resistant to insulin. Insulin is needed to help your body use glucose to provide energy for basic activities. Insulin resistance is associated with increased risk for diabetes. Diabetes is a chronic condition that can lead to serious complications and is associated with heart disease and high blood pressure.

While a high-protein breakfast offers a number of health benefits, it is important to choose high-protein options that do not contain excess fat. High-protein sources like red meat and full-fat cheeses can be high in saturated fats that can outweigh the benefits of satiety throughout the day. Instead, opt for lean protein choices like egg whites, lean ground beef, skim milk, protein powder or low-fat yogurt. Lean protein food selections offer the benefits of a high-protein breakfast, without harmful effects like weight gain or increased cholesterol level that can stem from eating high-fat protein sources.

www.livestrong.com

Relationship of Sophora davidii seed size to germination, dormancy, and mortality under water stress

Published Date

July 2015, Vol.99:12–16, doi:10.1016/j.sajb.2015.03.181

Title

Relationship of Sophora davidii seed size to germination, dormancy, and mortality under water stress

Author

Li-Li Zhao^a,1^,

Ben-Tian Mo^b,1

Pu-Chang Wang^b,^,

Yu Zhang^b

Zhong-Fu Long^b^,

aCollege of Animal Science, Guizhou University, Guiyang 550025, China
bGuizhou Institute of Prataculture, Guiyang 550006, China

Received 6 October 2014. Revised 18 February 2015. Accepted 10 March 2015. Available online 31 March 2015. Edited by J Van Staden

Highlights

•
The osmotic potential required for different size seeds germination was determined.
•
Osmotic potential lead the fluctuation of seed germination, dormancy, and mortality.
•
The response of different size seeds varied under water stress.
•
Seed size significantly affected seed germination, dormancy, and mortality.

Abstract

Sophora davidii is an important leguminous shrub that is widely used for revegetation in areas experiencing karst rocky desertification in southwest China. Seed size is a prominent life history trait affecting seed fate. Laboratory experiments were conducted to evaluate the effect of osmotic potential and seed size on germination, dormancy, and mortality. The osmotic potentials required for 50% inhibition of maximum germination of large, medium, and small size seeds were − 0.836, − 0.786, and − 0.812 MPa, respectively. The highest seed dormancy (70%) was observed in small seeds at − 1.0 MPa and the lowest seed mortality (6%) in large seeds at 0 MPa. Increasing osmotic potential caused a decrease in the germination of large and small seeds, but increased large seeds mortality. Under mild water stress, medium seed germination, large seed dormancy, and small seed mortality were higher, whereas medium and small seed dormancy was lower. Moreover, osmotic potential and seed size significantly affected seed germination, dormancy, and mortality, as well as the interactions between them. Our findings suggest that seed size plays an ecologically important role in the fate of S. davidii seeds by improving medium or small seed germination and reducing medium or small seed mortality in severe habitats of the karst rocky desertification region.

Keywords

Seed size

Sophora davidii

Germination

Dormancy

Mortality

Water stress

Table 1

Table 1.

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Corresponding author. Tel./fax: + 86 851 3762309.

For further details log on website :

http://www.sciencedirect.com/science/article/pii/S0254629915002288

Blog List

Tuesday, 12 July 2016

Vitamin D

Vitamin B6

Folic Acid

Vitamin C

Iron

Protein Combinations

EPA and DHA

Vitamin Supply

Mineral Rights

Overview

Cruelty-Free Products

Leather-Free Products

Vegan Foods

Vegan Pet Food

Vegan Diet Basics

Calorie Counts

Energy Density

Considerations

How to Lose Weight

Cardiovascular Exercise

Use Interval Training

Add Resistance Training

Intensity Plus Duration

Create a Calorie Deficit

Get Moving with Cardio

Tone up with Strength Training

Don’t Forget Flexibility Exercises

Other Considerations

Design For Optimal Health

Focusing the Cardio

Working Your Upper Body

Working Out The Lower Half

Step 1

Step 2

Step 3

Step 4

Things You'll Need

Significance of Breakfast

Healthy Breakfast Components

Fruit Energy Density

Fruit Health Benefits

Eggs

Turkey Bacon

Low-Fat Dairy

Quinoa

Increased Satiety

Better Food Choices

Reduced Risk of Type 2 Diabetes and Heart Disease

Warning

Title

Relationship of Sophora davidii seed size to germination, dormancy, and mortality under water stress

Abstract

Keywords