Khaberni - Surveys indicate that humans are consuming canned food more than ever before, which is attributed to their long shelf life, low cost, and ease of use.
According to a nutrition experts, as reported by the Daily Mail, canned foods can, and should, play a vital role in a healthy diet, noting that consuming them in some cases may be more beneficial than consuming fresh ones.
So what are the most important canned goods you should keep in your cupboard?
Canned Chickpeas
Chickpeas are used in curry and falafel, and are eaten mashed or unmashed, and are a staple in many different cultural cuisines.
Recent research indicates that eating a can of chickpeas daily may be 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 a reduction in their harmful fat levels to normal.
Chickpeas are a rich source of nutrients, including fiber, iron, folic acid, and vitamin C, and just half a cup contains about 20 grams of protein.
Canned Tomatoes
Nutritionist Nicola Ludlam-Raine tells the Daily Mail, "What many don't know about canned tomatoes is that they can actually be more nutritious than fresh tomatoes."
She adds, "Canned tomatoes should be a staple in the pantry, as they are a great source of vitamin C, and count as one of your five daily servings."
She explains, "But they also contain a substance called lycopene, and in larger amounts than can be found in fresh tomatoes."
Lycopene, a powerful antioxidant, is associated with a reduced risk of chronic diseases such as prostate, lung, and stomach cancers, in addition to its protective effect against cardiovascular and heart diseases.
It has also been proven that drinking tomato juice helps muscle recovery after exercise, as a Greek study showed that athletes who drank tomato juice showed signs of faster muscle recovery and decreased markers of inflammation in their blood.
The lycopene becomes more effective when the fruits are cooked, which gives canned tomatoes, which are heat-treated for preservation, an advantage over fresh tomatoes.
Canned Lentils
Child nutrition specialist Emma Schacht says that lentils are one of the canned legumes that should be kept in the food pantry.
Like chickpeas, lentils are a great source of plant protein, as well as fiber, iron, folic acid, magnesium, and potassium.
Just one cup of lentils contains 18 grams of protein and 16 grams of fiber, and has been proven to promote the growth of healthy gut bacteria.
Canned Fish
Experts say that canned fish is another superfood to have in the pantry, and Emma Schacht says, "For those who don't consume a lot of dairy products, canned fish is a great source of calcium."
She adds that canned salmon is a great choice, although it usually costs more.
She explains, "Fish is rich in omega-3 fatty acids, which the body cannot produce on its own, but are essential for our brains, hearts, and cellular health."
