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Canned foods are a practical choice for busy schedules and emergencies, offering a reliable way to keep your pantry stocked. While some worry that canned foods may lack the nutritional value of fresh or frozen options, this isn’t always the case. In fact, many canned foods retain much of their nutritional content.
As with any food, checking the labels is key. Look for options labeled low-sodium, no-salt-added, sugar-free, or BPA-free to make healthier choices. When selected carefully, canned foods can provide essential nutrients and be part of a balanced diet. Here’s a list of 13 of the healthiest canned foods to stockpile.
Canned Beans
Canned black, kidney, or garbanzo beans are loaded with plant-based protein, dietary fiber, and minerals such as magnesium and iron. Canned beans stabilize blood sugar, improve heart health and support digestion. Rinse your beans before use to reduce sodium content.
Canned Lentils
Green, brown, or yellow lentils are an excellent source of plant-based protein, folate, dietary fiber, and iron. Lentils are high in polyphenols, which have anti-diabetic, cardio-protective, and anti-cancer properties. They are linked with health-promoting effects, including good digestion, heart health, and stable energy levels.
Canned Tomatoes
Tomatoes are loaded with lycopene, an antioxidant, which can help reduce the risk of heart disease and certain types of cancer. Canned tomatoes typically contain higher lycopene levels due to heat processing.
Canned Sardines
They are packed with vitamin B12, omega-3s, and minerals. Compared to larger fish, small fish are lower in mercury, promoting heart health. Studies have suggested that diets high in oily fish, including sardines, are associated with reduced risks of certain cancers and cognitive decline.
Canned Tuna
Canned tuna is a good source of lean protein, omega-3s, B12, and minerals. With all essential amino acids, tuna supports cardiovascular and bone health. Opt for light tuna and skipjack for lower mercury content compared to types like albacore.
Canned Salmon
Rich in heart-healthy omega-3 fatty acids, canned salmon is a nutritious and convenient option for many households. Salmon is an excellent source of protein and vitamin D. Go green and opt for canned salmon from sustainably harvested sources.
Canned Pumpkin
Packed with beta-carotene, canned pumpkin is good for skin, eye health, and the immune system. Pumpkin is low in calories and high in fiber, which is a great choice for those on a weight-loss diet. You can use it for soups, casseroles, and cakes, making it a versatile pantry staple.
Canned Peaches
Peaches contain vitamin C, antioxidants, dietary fiber, iron, and calcium. Opt for peaches canned in 100% natural juice or water, with minimal added sugar. Read labels to avoid harmful compounds such as preservatives and BPA.
Canned Beets
Beets are high in folate, potassium, nitrates, and vitamin C. They also contain a significant number of antioxidants such as betalains, which have anti-inflammatory and cancer-protective effects. Opting for low-sodium varieties, without added salt or sugar, can ensure adequate nutrition, while rinsing the beets can reduce sodium levels.
Canned Coconut Milk
Coconut milk is a good source of healthy fats, particularly medium-chain triglycerides (MCTs). It is also high in iron, potassium, and magnesium. Although it is a great option for those avoiding dairy, canned coconut milk is a calorie-dense food (1 cup contains approximately 445 calories).
Canned Green Beans
Green beans are high in vitamins A, C, and K, as well as dietary fiber. Green beans are also low in calories, making them suitable for weight management.
Canned Corn
Canned corn is a nutritious and convenient option, offering many of the same health benefits as fresh corn. Canned corn is high in soluble fiber, which benefits digestion. It also contains valuable nutrients such as lutein and zeaxanthin that can protect eye health.
Canned Artichokes
Artichokes are an excellent source of antioxidants, dietary fiber, and prebiotics. Thanks to their impressive nutritive profile, canned artichokes can protect your liver function and heart health, because canning preserves many nutrients. Choosing BPA-free brands with fewer preservatives and other harmful chemicals will help you avoid certain disadvantages of canned foods.
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