Tuna and Eggs
Tuna is known to contain about 20 grams of protein in every 85 gram (3-ounce). It also contains high levels of vitamin A, and several B vitamins, such as B6, niacin, and vitamin B12 [5]. These nutrients play a significant role in maintaining total health, energy, and exercise performance. Also, tuna contains high levels of omega-3 fatty acids, which may support muscle growth. This is important for older adults. Studies show that omega-3 fatty acids can reduce the loss of muscle mass and strength that accompanies aging.
Eggs are a vital source of protein, good fats, and other vital nutrients such as choline and B vitamins. Proteins consist largely of amino acids. Eggs contain leucine, an amino acid that is important for gaining muscles. B vitamins play a significant role in regulating various metabolic processes in the body, including energy formation.