[ Photo by Freepik.com] Here are 5 powerful reasons to give someone a squeeze today Hugging is very comforting. In addition, there is no substitution for that warm feeling of holding someone in your arms (or being held). The coronavirus pandemic evidenced it well when hugs were probably at the top of the list of things you missed the most. The isolation and lack of human connection made quarantining very difficult. We hug when we’re excited, happy, sad, or seeking comfort. Hugging makes us feel good. And it turns out that it makes us healthier too. There’s strong evidence that giving your loved ones an affectionate squeeze can actually be good for your health. So check out 5 health benefits of hugs! Hugs boost your immune system Hugs can make you feel good – and stronger too. Hugging can boost levels of natural killer cells, lymphocytes, immunoglobulins, and other immune-boosting cells. Touching and hugging can also affect our body’s immune response through hormone regulation, includi
Your eyesight goes hand-in-hand with your general health. Here are some nutrient-rich foods to boost your eye health
The eyes are the window of the soul. Even though we often neglect their care. According to the World Health Organization (WHO), about 60% of blindness is preventable. Lack of information and periodic consultations with the ophthalmologist are the main reasons for the deterioration of vision. Eye health goes hand-in-hand with general health. Several studies indicate that a healthy diet is crucial for our eyesight. Carrots may be the best-known food for eye health, but other foods and nutrients are essential for keeping your eyesight keen. Here are some nutrient-rich foods to boost your eye health.
Carrots and sweet potato
When we discuss the influence of diet on eye health, carrot is the first food that comes to mind. No wonder: carrots are brimming with beta carotene, an antioxidant with red/orange pigment found in fresh fruits and vegetables. The body converts it to vitamin A, which helps the surface of the eye act as an effective barrier to bacteria and viruses. Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
Eggs and turkey
Eggs and turkey are great food to eat for eye health – and they make a great sandwich too! Egg yolks contain vitamin A, lutein, zeaxanthin, and zinc, all essential to eye health. Vitamin A safeguards the cornea, while lutein and zeaxanthin lower the chance of getting severe eye conditions like age-related macular degeneration and cataracts. Turkey is loaded with B-vitamin niacin, which helps prevent the formation of cataracts. Both are packed with zinc, which helps maintain the health of the retina, cell membranes, and protein structure of the eye. According to the American Optometric Association, zinc supplementation may help people who have age-related macular degeneration.
Grapefruit and strawberries
Citrus fruits are rich in vitamin C, a top antioxidant. Half a grapefruit or a handful of strawberries a day will provide your dietary intake of this nutrient. Other vitamin C-rich citrus fruits include lemons, oranges, and papaya. Observational studies by the State University of New York (US) show that people with cataracts tend to have a low antioxidant status. In contrast, these studies also indicate that people who take vitamin C supplements are less likely to get cataracts.
Nuts and seeds
They are delicious and highly healthy – especially for your eyes. Nuts and seeds, such as sunflower seeds, almonds, walnuts, lentils, and pecans, contain a high level of vitamin E, which can protect the eye from age-related damage. They are also rich in omega-3 fatty acids, crucial to keep healthy tissue strong.
Salmon, sardines, and herring
Salmon, sardines, and herring are packed with omega-3 fatty acids, which keep your heart and brain healthy and protect your eyes by fighting inflammation and helping cells work better. They’re also an energy source and help keep your heart, lungs, blood vessels, and immune system working correctly. Omega-3 fatty acids may additionally help reverse dry eye and prevent other eye diseases. A study by the Research Foundation for Cardiovascular Disease Prevention of Barcelona (Spain) in older adults with diabetes found that taking at least 500 mg of omega-3s daily reduced the risk of diabetic retinopathy. Many fish are rich sources of omega-3 fatty acids: tuna, trout, and mackerel are other options. For better results, aim for at least two servings of fish a week.
Spinach and kale
Antioxidants are substances that protect your cells from oxidation. They are essential to protect the eyes from damage caused by sunlight, cigarette smoke, and air pollution. Leafy green vegetables, such as spinach and kale, are rich in lutein and zeaxanthin and are also a good source of vitamin C and provitamin A carotenoids, which provide around 30% of vitamin A requirements. The London School of Hygiene and Tropical Medicine (UK) study showed people who don’t consume enough vitamin A may experience night blindness, dry eyes, or even more severe conditions depending on the deficiency level.
by Bianca Neri
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