The benefits of tuna:
Thanks to its many advantages, tuna is the perfect choice for athletes, fitness seekers and others who are looking for a healthy diet to enjoy a better life.
The health benefits of tuna fish include its ability to reduce cardiovascular disorders, stimulate growth, lower blood pressure and bad cholesterol levels, and aid in weight loss.
It also works to enhance the immune system, increase the body’s energy, help in skin care, increase the number of red blood cells, and prevent the formation of cancer cells, thanks to the fact that it contains a huge amount of vitamins, minerals, proteins, and organic compounds, as well as antioxidants and vitamin B12.
Here are 13 amazing benefits of tuna that will make you eat it constantly, according to the “Organic Facts” health website:
1- Heart health
Perhaps the most important characteristic of tuna fish is its great positive effect on heart health, as it works to reduce blockages in the coronary arteries of the heart, because it contains large levels of omega-3 fatty acids, which help reduce omega-6 fatty acids and LDL or bad cholesterol that cause Clogged arteries. Also, the fact that it does not contain saturated fat reduces the risk of heart disease.
2- Reducing blood pressure
The omega-3 fatty acids found in tuna help lower blood pressure levels, the high level of which poses a threat to your health, as it causes heart attacks and strokes, as well as conditions such as atherosclerosis, and potassium, which is abundant in tuna, is a vasodilator, which is very good for reducing blood pressure.
3- Eye health
Tuna, which is rich in omega-3 fatty acids, is a great choice for preventing eye disorders such as age-related macular degeneration and dry eyes.
Tuna fish contains large amounts of protein. One can of it, which weighs about 165 grams, contains more than 80% of the daily protein needs of the body, which helps in growth, faster recovery from wounds and diseases, and muscle improvement.
5- Weight loss
Thanks to their low calorie and fat content, and their beneficial nutrients like protein, the omega-3 fatty acids in these fish stimulate a hormone called leptin, which is the hormone responsible for making you feel full.
6- Boosting the immune system
Tuna contains a good amount of vitamin C, zinc and manganese, all of which are natural antioxidants. These antioxidants are one of the body’s defense mechanisms against free radicals, which cause cancer and other chronic diseases. Also, selenium, which is abundant in tuna, enhances the immune system, as one can of tuna gives the body 200% of the selenium it needs.
7- Boost energy levels
Studies have concluded that the large amount of vitamin B in tuna is linked to many health benefits, as it works mainly in enhancing the metabolism process, increasing the efficiency of the body’s organs, protecting the skin, and increasing energy levels.
8- Improve blood circulation
Tuna is a rich source of iron, so it plays an important role in the formation of red blood cells that carry oxygen to all the vital organs of the body so that they can work efficiently.
9- Prevention of cancer
Thanks to its antioxidant properties, thanks to its selenium and other nutrients, tuna is one of the best foods effective in preventing some types of cancer. Many studies have linked eating these fish to reducing breast and kidney cancer, because selenium is a powerful antioxidant that neutralizes free radicals before they cause mutations in healthy cells, turning them into cancerous cells. Other promising results also showed that tuna helps reduce colon cancer rates, thanks to its high levels of omega-3 fatty acids.
10- Kidney disease
The content of potassium and sodium in tuna is well balanced, which helps in achieving fluid balance in the body, and when this is achieved, the kidneys work properly, and thus the chances of developing acute kidney disease decrease.
11- Reducing inflammation
Tuna fish reduces inflammation levels in the body, thanks to its anti-inflammatory vitamins and minerals. They also help prevent inflammatory diseases such as arthritis and gout, both of which affect millions of people around the world.
12- Health of cellular membranes
When tuna is cooked, the proteins in it begin to break down into fragments called peptides. These small fragments are powerful antioxidants that specifically target cell membranes, keeping them healthy, strong and well functioning.
Eating tuna helps relieve symptoms of depression, and the results of a research study indicate that eating tuna is beneficial for women’s mental health, as it reduces levels of depression in women.
1 (4.5 ounce) can tuna, drained and flaked
2 teaspoons sweet pickle relish, drained
1 teaspoon mustard
¼ teaspoon white sugar (Optional)
⅛ teaspoon onion powder
2 ½ tablespoons mayonnaise, or as needed
salt and pepper to taste
1 pinch paprika, or as desired
Place eggs in a saucepan; cover with water. Bring to a boil, remove from heat, and let eggs stand in hot water for 15 minutes. Remove eggs from hot water, cool under cold running water, and peel.
Cut eggs in half lengthwise; place yolks in a small bowl. Mash egg yolks with a fork; stir in tuna, pickle relish, mustard, sugar, and onion powder. Stir mayonnaise into tuna mixture until mixture is creamy but remains firm; season with salt and pepper.
Place egg whites cut-side-up on a serving platter. Spoon tuna mixture into egg white halves; sprinkle with paprika.
Benefits of boiled eggs:
Eggs are one of the best types of foods rich in vitamins and nutrients that promote body health and protect it from diseases, as one large boiled egg contains vitamin A, folate, vitamin B, vitamin B12, phosphorus, and selenium.
Eggs also contain adequate amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc. According to Healthline, the benefits of boiled eggs are:
-Eggs contain a high percentage of cholesterol, but eating eggs does not negatively affect blood cholesterol for the majority of people.
Consistently eating eggs leads to higher levels of “good” HDL cholesterol, which is linked to a lower risk of many diseases.
-Boiled eggs contain choline, an important nutrient that most people don’t get enough of. Choline is used to build cell membranes and has a role in the production of signaling molecules in the brain, along with various other functions.
-Boiled eggs contain a high amount of vitamins that reduce the risk of cardiovascular disease.
-Boiled eggs contain the antioxidants lutein and zeaxanthin that are very important for eye health and can help prevent macular degeneration and cataracts.
-Eggs enriched with omega-3 may contain large amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce triglycerides in the blood.
-Eating enough protein can help you lose weight, increase muscle mass, lower blood pressure, and improve bone health.
– Eggs are very satisfying and may reduce calorie intake later in the day, and eating eggs regularly may promote weight loss.