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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.

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                      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 September 20, 2018

                              How to Stay Calm and Cool When You Are Extremely Stressful

                              How to Stay Calm and Cool When You Are Extremely Stressful

                              Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                              If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                              1. Breathe

                              The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                              • Take five deep breaths in and out (your belly should come forward with each inhale).
                              • Imagine all that stress leaving your body with each exhale.
                              • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                              Feel free to repeat the above steps every few hours at work or home if you need to.

                              2. Loosen up

                              After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                              Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                              3. Chew slowly

                              Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                              Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                              Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                              4. Let go

                              Cliche as it sounds, it’s very effective.

                              The thing that seems like the end of the world right now?

                              It’s not. Promise.

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                              Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                              Letting go isn’t easy, so here’s a guide to help you:

                              21 Things To Do When You Find It Hard To Let Go

                              5. Enjoy the journey

                              Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                              Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                              6. Look at the big picture

                              The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                              Will this matter to me…

                              • Next week?
                              • Next month?
                              • Next year?
                              • In 10 years?

                              Hint: No, it won’t.

                              I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                              Stop agonizing over things you can’t control because you’re only hurting yourself.

                              7. Stop demanding perfection of yourself

                              You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                              Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                              8. Practice patience every day

                              Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                              • The next time you go to the grocery store, get in the longest line.
                              • Instead of going through the drive-thru at your bank, go inside.
                              • Take a long walk through a secluded park or trail.

                              Final thoughts

                              Staying calm in stressful situations is possible, all you need is some daily practice.

                              Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                              Featured photo credit: Brooke Cagle via unsplash.com

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