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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 October 20, 2020

                              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                              You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                              We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                              The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                              Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                              1. Break Your Work into Little Steps

                              Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                              For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                              • (1) Research
                              • (2) Deciding the topic
                              • (3) Creating the outline
                              • (4) Drafting the content
                              • (5) Writing Chapters #1 to #10,
                              • (6) Revision
                              • (7) etc.

                              Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                              2. Change Your Environment

                              Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                              One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                              3. Create a Detailed Timeline with Specific Deadlines

                              Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                              Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                              My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                              Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                              4. Eliminate Your Procrastination Pit-Stops

                              If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                              Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                              I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                              5. Hang out with People Who Inspire You to Take Action

                              I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                              Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                              As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                              6. Get a Buddy

                              Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                              I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                              7. Tell Others About Your Goals

                              This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                              For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                              8. Seek out Someone Who Has Already Achieved the Outcome

                              What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                              9. Re-Clarify Your Goals

                              If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                              Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                              10. Stop Over-Complicating Things

                              Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                              Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                              11. Get a Grip and Just Do It

                              At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                              Reality check:

                              I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                              Bonus: Think Like a Rhino

                              More Tips for Procrastinators to Start Taking Action

                              Featured photo credit: Malvestida Magazine via unsplash.com

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