Canned foods you should have in your pantry | health

Surveys indicate that people are eating more canned foods than ever before, due to their long shelf life, cheap cost, and ease of use.

Nutrition experts say, according to an article published by the British Daily Mail, that canned foods can and should play a vital role in a healthy diet, and they point out that eating them in some cases may be more beneficial than eating them fresh.

What are the most important canned goods that you should keep in your cupboard?

Canned chickpeas

Chickpeas are used in preparing curries and falafel, eaten mashed or unmashed, and are an essential ingredient in many different cultural cuisines.

Recent research suggests that eating a can of chickpeas daily may be the key to overcoming dangerous high cholesterol, a major cause of heart disease and stroke.

An interesting new study conducted by scientists in the United States found that those who added canned chickpeas to their daily diet for three months saw their levels of harmful fats drop to the normal range.

Chickpeas are a rich source of nutrients, including fibre, iron, folic acid and vitamin C, and only half a cup contains approximately 20 grams of protein.

Canned tomatoes

“What many people don’t know about canned tomatoes is that they can actually be more nutritious than fresh tomatoes,” nutritionist Nicola Ludlam-Wren tells the British Daily Mail.

She adds, “Canned tomatoes should be a staple in your pantry, as they are a great source of vitamin C and are one of your five daily servings.”

“But it also contains a substance called lycopene, in quantities greater than what can be found in fresh tomatoes,” she explains.

Lycopene, a powerful antioxidant, is linked to a reduced risk of chronic diseases such as prostate, lung, and stomach cancer, in addition to its protective effect against cardiovascular disease.

It has also been proven that drinking tomato juice helps muscle recovery after exercise. In a Greek study, athletes who drank tomato juice showed signs of faster muscle recovery and a decrease in markers of inflammation in their blood.

Lycopene becomes more effective when fruits are cooked, giving canned tomatoes, which are heat-treated for preservation, an advantage over fresh tomatoes.

Canned lentils

Pediatric nutritionist Emma Shafqat says that lentils are an essential canned legume to keep in the pantry.

Like chickpeas, lentils are a great source of plant-based protein, as well as fibre, iron, folic acid, magnesium and potassium.

Just one cup of lentils contains 18 grams of protein and 16 grams of fiber, and has been shown to promote the growth of healthy gut bacteria.

Canned fish

Experts say canned fish is another superfood in the pantry. “For those who don’t eat a lot of dairy products, canned fish is a great source of calcium,” says Emma Shafqat.

She adds that canned salmon is a great option, although it is usually more expensive.

She explains, “Fish is rich in omega-3 fatty acids, which the body cannot produce itself, but which are essential for our brains, hearts, and the health of our cells.”