As trips to stores become less frequent, the need to buy canned food becomes more and more important.
Although many criticize these preserves, it has a protective effect on the nutrients in the food. For some, the nutritional values are similar to their fresh counterparts even after a few months of storage. 1.2
Studies have also shown that the canning process can increase the nutritional values of a food! 3
If that wasn’t enough to prove the benefits of canned foods, research has shown that people who ate 6 or more cans per week had higher intakes of 17 essential nutrients, compared to those who ate 2 or fewer per week. week.4
Canned foods may not be as “bad” as you have been led to believe, selecting the best options is necessary to achieve your goals and improve your health and performance.
Nutrient-Dense Canned Foods
Here are the top ten most perfect nutrient-dense canned foods for filling your cupboards.
- Tuna
Canned tuna is an excellent source of essential nutrients, such as omega-3 polyunsaturated fatty acids (PUFAs), selenium, iron and vitamin D. It is also an excellent source of high-quality protein, with around 30 g per 100 g serving.
Besides that, it is low in calories. A portion of 100 g will give you between 110 and 130 kcal. Most species of tuna contain about 2 grams of fat per 100g serving and minimal amounts of cholesterol and sodium.
- White beans
White beans are the quintessential English breakfast and hold a big place in childhood memories, and would it surprise you to know that these cans are loaded with a host of health-boosting nutrients and minerals? They’re an incredible source of plant-based protein, fiber, and other slow-digesting carbs (which will help stave off that hunger pang). They are also rich in B vitamins, iron, magnesium, zinc, selenium and copper. - Chopped tomatoes
If you don’t have one in your cupboard, you’re probably not used to making big meals. Here are some tips for using them. They are a great addition to curries and soups, to flesh out stews and hash mixes, or even to create homemade sauces.
They are also low in calories and packed with health-promoting vitamins. Canned tomatoes are arguably more appealing than fresh tomatoes when you consider that the canning process improves the bioavailability of certain nutrients and antioxidants.5 That can won’t sit on the shelf any longer.
- Mackerel
Mackerel has about the same properties as tuna, but is much richer in omega-3s. In fact, a 100g serving of mackerel will provide you with around 2g of omega-3s, which is well above the recommended daily intake.
Mackerel is also an important source of protein and B vitamins, especially vitamin B12. An 85g serving will provide almost 700% of the recommended daily amount of vitamin B12. Good catch !
- Soups
Soups are wonderful — they give you that “well-being” feeling when it’s damp and dark outside, but they’re also full of goodness. Most will provide one, if not two to three servings of your daily fruit and vegetable intake, usually more calorie efficient.
It’s recommended to keep an eye out for sodium by looking at labels, but most brands offer an alternative low-sodium option.
- Canned fruit (in juice)
As we’ve pointed out before, canned fruits can be just as nutritionally great as their fresh counterparts and last much, much longer. Although there may be a loss of vitamins during the canning process, their long-term preservation is uniform.
Fresh produce may be slightly superior to canned, but only in the context of immediate consumption after purchase. The fee tends to be much more expensive and this is an important factor to consider.
Additionally, fruit tends to provide vitamin levels well above our daily needs, suggesting that a decrease isn’t that bad.
- Canned vegetables
Canned vegetables are on par with canned fruits. Nutrients are retained longer and the bioavailability of some is enhanced through the canning process.
Again, they tend to be cheaper than fresh alternatives. So stocking up on canned food in your cupboard with several varieties of vegetables is a great choice, both for your health and your bank account.
- Legumes and Beans
An inexpensive source of plant-based protein packed with vitamins, complex carbohydrates and fiber. These little health gems are essential for any kitchen cupboard.
Their use is as diverse as their health benefits — use them in a multitude of dishes to increase nutrient density. Get the most out of them knowing they also contribute to the recommended intake of all five fruits and vegetables.
- Crab
Something a little different — who here has crab in their cupboard?
Alright, what if we told you that crab was more efficient in terms of calories, protein, nutrients and minerals than tuna?
Still not convinced? What if we also told you that it was a better source of omega-3 than tuna? And, unlike many sea foods, there is very little risk of it being a source of mercury.
Finally, it’s really delicious. This is normally the determining factor in convincing you to buy a can. Put it in a multitude of dishes (crab tacos) — you won’t regret it.
- Lentils
Last but not least, lentils. They are one of the richest plant sources of protein and a great alternative to animal sources (which can be higher in fat and sodium). Being part of the legume family, they are also an excellent source of fiber and complex carbohydrates. Rich in B vitamins, magnesium, iron and zinc, lentils are a versatile asset to have in your cupboards and above all very affordable.
