Canned foods are often seen as a compromise option, but experts emphasize that in many cases they can be as nutritious as fresh products, and sometimes even more useful. This is written by the publication Verywellhealth. Dietitian and nutritionist Jamie Johnson notes that regularly consuming quality canned foods helps people get more nutrients and form healthier eating habits. The experts of the publication have identified six canned foods that are worth always having in the pantry.
One of the healthiest options is canned beans. They are rich in protein, fiber, iron, magnesium, potassium, and folate. However, canned beans are often high in sodium, so it is recommended to rinse them before eating or choose low-salt options.
Equally important are canned tomatoes, which retain the antioxidant lycopene, a compound that supports heart health and reduces the risk of type 2 diabetes. Studies show that the effects of lycopene may even be enhanced during canning.
Experts also recommend canned pumpkin. One cup of this product contains over 200% of the daily value of vitamin A and 7 grams of fiber. Pumpkin is also rich in magnesium, potassium, iron, and vitamins C and E, but it is important to choose canned products without added sugar and sodium.
Canned tuna remains a healthy and convenient source of protein. It contains omega-3 fatty acids, which help maintain heart health, as well as calcium, selenium, and iron. Nutritionists recommend choosing tuna in its own juice and without added salt. However, pregnant and breastfeeding women are advised to consult a doctor due to the mercury content in certain types of fish.
The list of healthy foods also includes canned green beans: they are low in calories, but contain fiber, protein, and B vitamins, as well as A and C. Although some nutrients may be lost during canning, this product remains a valuable and affordable option.
Experts call canned pineapple the sixth healthy option. It provides the body with vitamin C and can serve as a good alternative to fresh fruit. However, nutritionists warn: you should avoid options in syrup and prefer the product in its own juice or water. Due to the high glycemic index, pineapple is recommended to be combined with protein products - for example, yogurt.
Nutritionists advise reading the ingredients of canned foods carefully and avoiding excess salt, sugar, or artificial additives. But with the right choices, canned foods can be a simple, nutritious, and healthy addition to your daily diet.
