5 canned items that are good for you

Processed foods are often avoided with the perception that they have low nutritional values. Refining foods is believed to rob them of vitamins and bombard them with saturated fats. However, it turns out that some of these can actually be beneficial for your health! Wondering how? Read on:

Convenience is a key factor that pops up when people think of cooking. Canned items are easy to use, and are readily available across markets and superstores. Not only this, they also help in minimising waste- it prevents over stocking of fresh produce. They also give you more choices on days when a visit to the store is not viable.

Here are 5 such food items that can be good for you-

Canned or boxed tomatoes

Tomato is an essential ingredient in most of the meals. It contains an antioxidant called lycopene, which reduces the risk of heart diseases. Lycopene is found in greater quantities in tomato products, compared to unprocessed tomatoes, because the heating process concentrates it. Also, processed tomatoes have lower sodium levels than jarred tomato sauces.

Using canned tomatoes: You can use them in making salsas or add them to soups. You can also use them as a base for your curry.

Canned salmon

One of the most striking advantages of getting canned salmons is that they are cheap. The salmon found in pouches and cans is lower in saturated fats and calories, compared to freshly-caught salmon. This wild-salmon is seasonal, and is a good alternative when you are short on time.

Using canned salmon: You can add it to a salad, or burger. You can also prepare fried rice with salmon as a key ingredient.

Nut butters

The process of grinding nuts can be gruelling. You can opt for ready-to-eat and easily available nut butters to get a delicious spread for your sandwich. Make sure that they contain less oil or sugars, and more nuts. Crunchy or smooth, these are available in multiple nut variants, from peanuts to almonds, walnuts and cashews.

Nut butters are healthy, in terms of fibre and potassium, that protect you from heart diseases. A spoonful or two of nut butter is high on calories, but is worth having. And this lip-smacking goodness comes packed in a jar!

 Using nut butters: You can experiment a lot with different kinds of nut butter. The most popular way is to spread it on sandwiches on toasted breads. You can also try adding a spoon or two in your smoothies.

Frozen fruits

Frozen fruits are ideal when you are looking for fruits that can be stocked and you don’t have to be worried about finishing them immediately. From mangoes to strawberries and bananas, and from blueberries to peaches, they encompass a variety of fruits, rich in vitamins and fibres. Don’t forget to check the ingredients and choose the ones with no added sugar.

Using frozen fruits: Apart from the typical fruit smoothies, you can add frozen fruits to desserts and mocktails. They can be added to your meals as well, depending on your flavour palette.

Frozen beans

According to Consumerreport, canned beans are an excellent source of protein, fibre and vitamins. Half a cup of beans per day is the ideal intake you should aim for. However, it’s essential to check their sodium levels before you consume them. Make sure you choose no-added-salt varieties.

Using canned beans: You can add frozen beans to salads along with vegetables and salads, or prepare a three-bean soup that’s simple but delicious.