Saturday, February 27

7 Best Healthiest Canned Foods, According to Nutritionists

Canned foods are practical, affordable, and easy to store. Canning is a method of preserving food for long periods of time. While there are options that are not as healthy as fruit in syrup, there are other canned goods that are good choices for your pantry.

Best Canned Food Choices, According to Dietitians and Nutritionists:

1. Fish

“The canned salmon, tuna, sardines, smoked herring, and other types of fish they are practically on par with fresh fish. They provide so many omega-3 fatty acids healthy for the heart like fresh fish and, sometimes, more ”, publishes the magazine Harvard Health.

Both canned and fresh tuna are good sources of various proteins, vitamins, minerals, and fatty acids. They are low in saturated fat. In this fish there are vitamin B12, niacin, vitamin B6, vitamin D, iodine and omega-3.

2. Beans

Beans and other legumes are very nutritious, have a low glycemic index, are low in fat, cholesterol-free, and low in calories. They provide protein, fiber, B vitamins such as folate, minerals such as iron and plant compounds that protect health.

Choose the options without sodium or low in this mineral. You can also rinse and drain them; This helps to reduce sodium by about 40%.

3. Pumpkin

According to Mayo Clinic both fresh and canned pumpkin are packed with nutrients like potassium, vitamin A, and iron. That does have to be 100 percent pure pumpkin, which is different from canned pumpkin pie mix, which are generally high in added sugar and therefore less healthy.

4. Tomatoes

Canned tomatoes are an option for making sauces, soups, pasta, or stews. Since tomato prices can vary by season, canned tomato sauce, tomato paste, and diced and crushed tomatoes are a good choice. The canned variety has a lycopene (antioxidant) count higher than fresh, says Malina Linkas Malkani, spokeswoman for the Academy of Nutrition and Dietetics to The Healthy.

5. Green chilies

Chili peppers with a add to the flavor of many of your dishes such as eggs, tacos and others. They are also full of health protective compounds. If you like eating spicy, you should know it is not pleasant, it is very healthy. An investigation carried out by the American Heart Association notes that Eating chili peppers regularly can help you live longer.

6. Corn and other mixed vegetables

Corn kernels and canned vegetables work well for casseroles and salads. They are low-calorie options that provide you with fiber, vitamins, and minerals. Choose the low sodium versions.

7. Artichokes

Artichokes are loaded with fiber and probiotics. They are ideal for pasta and salads. Choose options canned in water to avoid a sodium load.

Canned food retains most of the nutrients in a food. Proteins, carbohydrates, and fats are not affected by the process. Most of the minerals and vitamins are also retained. Healthline reports that studies show that foods rich in certain nutrients maintain their high levels of nutrients after canning.

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