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20 Amazing Health Benefits Of Tuna Fish

20 Amazing Health Benefits Of Tuna Fish

How often do you eat tuna fish? What is your favorite recipe?

We all know that consuming fish is healthy and that we should eat it at least twice a week. The benefits of eating tuna are many, and tuna is healthy, we should all eat more tuna. Today we’re having a closer look at them, and bring you the benefits of tuna fish in detail. Let’s dive in.

1. It helps your heart.

The high percentage of omega-3 fatty acids in tuna meat brings the balance into the blood vessels, reducing the cholesterol in the arteries. Lower cholesterol in arteries equals fewer problems in blood flow and heart pump, which brings you the improvement of the heart health.

Healthy tip: Replace the fat-saturated meat like pork (especially processed) with tuna.

2. It reduces your blood pressure.

Tuna is rich in potassium – a mineral that lowers the blood pressure significantly. The combination of this element with omega-3 fats brings anti-inflammatory effect to the cardiovascular system.

That means lower pressure, and lower risk of stroke, heart attacks, and complicated problems, like clogged arteries.

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    Healthy tip: Canned tuna is salted, adding a lot of sodium, which counters the potassium in the system. Try to consume as much of uncanned, fresh tuna fish as you can. 

    3. It improves your immune system.

    The meat of this fish is rich in manganese, zinc, vitamin C, and selenium – the antioxidants that are known as major boosters of the immune system. The antioxidants fight the free radicals, the by-products of metabolism on the cellular level, which can cause multiple serious diseases, like cancer.

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      Healthy tip: A single serving of tuna meat is approximately 200% of daily antioxidant requirements.

      4. It boosts your circulation.

      Iron and Vitamin B are the reasons of this benefit. Your cardiovascular system gets jammed and slowed down with fat, caused by unhealthy eating habits, and your cells start to degenerate. The high intake of iron and vitamin B strengthen the blood cells. Iron boosts the blood circulation, improving the oxidation of the body organs, ensuring the optimal functioning.

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        5. It reduces depression.

        Having tuna three to four times a week is more effective than Prozac. This bold statement is a result of a scientific research on the groups of depressed people where groups were divided into three: the Placebo group (consuming placebo pills), the Prozac group, and tuna group (eating tuna several times a week).

        Surprisingly, the tuna group had the biggest reducing the stress levels.

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          Healthy Tip: Natural treatment of the conditions and diseases removes the side effects of drugs. Tuna is the perfect antioxidant to replace industrialized medicines in some cases.

          6. It lowers triglycerides.

          You probably already know that tuna impacts the cholesterol levels in the organism, but there is a lot behind this. A number of triglycerides in the bloodstream expose the amount of fat circulating your body. They are connected with LDL, or bad cholesterol, and HDL, the good one.

          Healthy tip: Eating tuna at least twice a week to lower the LDL and improves the HDL.

          7. It helps with eye health.

          The condition called macular degeneration lowers the vision of the eye and slowly brings blindness. The all-mighty Omega-3 acids steps in as a prevention of this condition.

          Healthy tip: Regular intake of Omega-3 fatty acids prevent the dry eye syndrome.

          Frying or grilling can reduce the amounts of healthy ingredients in the meat. Try recipes with baking in the oven, using baking paper.

          8. It strengthens your bones.

          Vitamin D is the major building component of the bones. The benefits of this vitamin demonstrate in cancer prevention, strong and healthy bones, and no fractures.

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          healthy meal from tuna and seafood

            Healthy tip: Combined with minerals from tuna meat, vitamin D lowers the risk of multiple sclerosis and autoimmune diseases. 

            9. It improves your skin health.

            Tuna contains trace mineral, which prevents damage to blood cells due to intoxication and heath state of the body. Second, a protein called elastin provides additional tissue repairs and gives the smoothness to the skin.

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              Healthy Tip: To additionally take care of your skin, use the olive oil as a treatment.

              10. It prevents stroke.

              With five servings of tuna a week, adults can lower the risk of the stroke by 30%. The prevention of blood clots and improving the artery walls, thanks to B vitamin complex and folic acids in tuna.

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                Healthy Tip: Cardiovascular strength can be improved with regular daily exercise. 

                11. Tuna fights kidney disease.

                The mentioned potassium mineral helps with the fluid balance and regular functioning of the kidneys. Kidney cancer is one of the most frequent cancer types in the world, and it develops from the inadequate functioning of organs.

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                  Healthy Tip: Make sure you’re staying hydrated during the day. Seven to nine glasses of water are the required amount for optimal kidney function, and body health. 

                  12. It prevents cancer.

                  Antioxidants from the tuna meat fight cancer cells. Many types of cancer withdraw from the elements found in tuna fish, such as breast cancer.

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                  tuna sushi healthy

                    Healthy Tip: Make sure you’re consuming fish every week, and you can mix it up when you get bored of tuna.

                    13.  It provides energy.

                    The components of the tuna fish improve the metabolism and increase energy. The vitamin B complex stands behind this, next to high protein values and omega-3 acids.

                            Healthy Tip: Tuna meat shortens the recovery time in athletes training, and provides energy for demanding exercises. Increase          the daily intake to boost the overall state of well being.

                    14.  It builds muscle.

                    One of the main ingredients of tuna meat is protein. Tuna is among the protein-richest meats, making it the perfect companion in muscle development and fat loss. Muscles grow from proteins, recover faster, and improve the metabolism rate of the body.

                    Healthy Tip: Tuna is cheap, yet great for protein intake. 100 grams of tuna meat contains 30 grams of protein. Use the math and add the tuna into your muscle development diet. 

                    15. It enhances weight loss.

                    Obesity and overweight are the biggest health problems worldwide. Tuna is a low-calorie, high-quality protein food full of healthy nutrients that boost health, metabolism and reduce fat. Increased intake of the omega three fatty acids from tuna meat stimulate a hormone for hunger, called leptin. With this hormone at bay, you won’t crave for food.

                    sushi tuna

                      Healthy Tip: Boost your metabolism with several meals a day, and reduce the carbohydrates in late afternoon to night hours.

                      16. It reduces inflammation.

                      Both illness inflammation and muscle inflammation are suppressed by tuna meat. The anti-inflammatory minerals and healthy cholesterol in this meat help with allocation of resources in the organism. That leads to proper function of the whole body, and prevention of inflammatory diseases like arthritis and gout.

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                        Healthy Tip: Don’t be afraid of inflammation, in muscle-building practice, it is a good thing. 

                        17. It boosts insulin response.

                        People suffering from diabetes can benefit from tuna intake even more. The omega-3 acids helps in keeping the insulin at bay, making the everyday life easier for the diabetes patients.

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                        Healthy Tip: Staying hydrated enhances the effects of tuna consumption. Stay hydrated at all times to keep the insulin from rising.

                        18. It improves your mood.

                        Selenium handles the appetite and mood in humans. Research shows that lack of selenium in the body will cause anxiety. Another benefit of omega-3 acids is mood improvement process that they trigger.

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                          Healthy Tip: The starvation caused by effort to lose weight can cause mood changes and unpleasant feelings.

                          19. It affects your brain.

                          Diet rich in tuna meat improves cognitive function of the brain, and the main responsible are the mighty omega-3 acids. That occurs when a healthy blood and cells full of oxygen circulate in a clean bloodstream, arriving in the brain. Brain functions much better, as it has all the resources it needs.

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                            Healthy Tip: To improve the brain functioning consume nuts and berries. They have proven record in maintaining a healthy brain functioning. 

                            20. It prevents cell membrane damage.

                            When you consume cooked tuna, you help your body in multiple ways. Protein in tuna breaks down to the cellular entities called peptides. The peptides, when consumed, affect the cell membranes of our body, improving their overall state and thus making our body much healthier, and resilient to the free radicals.

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                              Healthy Tip: Try to consume boiled tuna as much as possible. It might taste a bit bad, but wih good seasoning and spices, you can make a beautiful meal. 

                              That ends our list of benefits of eating tuna fish. Now you have more than a dozen reasons to eat tuna every single day, and enjoy all of these benefits. Bon appetit!

                              Let us know your favorite tuna recipe in the comments below.

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                              Dejan Kvrgic

                              Blogger, Writer

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                              Last Updated on January 21, 2020

                              The Best Way to Create a Vision for the Life You Want

                              The Best Way to Create a Vision for the Life You Want

                              Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                              your vision of where or who you want to be is the greatest asset you have

                                Why You Need a Vision

                                Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                                How to Create Your Life Vision

                                Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                                What Do You Want?

                                The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                                It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                                Some tips to guide you:

                                • Remember to ask why you want certain things
                                • Think about what you want, not on what you don’t want.
                                • Give yourself permission to dream.
                                • Be creative. Consider ideas that you never thought possible.
                                • Focus on your wishes, not what others expect of you.

                                Some questions to start your exploration:

                                • What really matters to you in life? Not what should matter, what does matter.
                                • What would you like to have more of in your life?
                                • Set aside money for a moment; what do you want in your career?
                                • What are your secret passions and dreams?
                                • What would bring more joy and happiness into your life?
                                • What do you want your relationships to be like?
                                • What qualities would you like to develop?
                                • What are your values? What issues do you care about?
                                • What are your talents? What’s special about you?
                                • What would you most like to accomplish?
                                • What would legacy would you like to leave behind?

                                It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                                What Would Your Best Life Look Like?

                                Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                                A few prompts to get you started:

                                • What will you have accomplished already?
                                • How will you feel about yourself?
                                • What kind of people are in your life? How do you feel about them?
                                • What does your ideal day look like?
                                • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                                • What would you be doing?
                                • Are you with another person, a group of people, or are you by yourself?
                                • How are you dressed?
                                • What’s your state of mind? Happy or sad? Contented or frustrated?
                                • What does your physical body look like? How do you feel about that?
                                • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                                It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                                Plan Backwards

                                It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                                • What’s the last thing that would’ve had to happen to achieve your best life?
                                • What’s the most important choice you would’ve had to make?
                                • What would you have needed to learn along the way?
                                • What important actions would you have had to take?
                                • What beliefs would you have needed to change?
                                • What habits or behaviors would you have had to cultivate?
                                • What type of support would you have had to enlist?
                                • How long will it have taken you to realize your best life?
                                • What steps or milestones would you have needed to reach along the way?

                                Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                                It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                                Featured photo credit: Matt Noble via unsplash.com

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