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The Best Canned Foods

Contrary to popular belief, canned food can be as nutritious as fresh foods. Some of them even healthier than the fresh produce. A study conducted by University of Illinois found that most canned fruit and vegetables contains the same amount of dietary fiber and vitamins as their fresh version. So what are the best canned food out there?

Canned Salmon
Canned salmon not only contains omega-3 fatty acids but also more calcium to your bone and teeth since it was packed with the bones. Also, some fat is removed, make it healthier.

Canned Pinto Beans
There are no difference between the nutritional value of canned and fresh pinto beans. They are good source of folate and manganese, high in proteins, and rich in vitamin B1. Plus, they are easier to cook than the fresh beans.

Canned Tomatoes
Lycopene, antioxidant founds in tomato is a healthy part of your diet. Canned tomatoes are high in lycopene also vitamin C and A, while containing no fat or salt.


Canned smoked mackerel
Smoked mackerel is more versatile and delicious. It is also a cheaper option of protein and omega-3 fatty acids.

Canned Sardines
They also high in omega-3 fatty acids and often packed in tomato sauce, which is doubled the benefits. Since most of them are high in sodium, you must choose for a low-sodium packed in water. They also contains a high amount of vitamin B12, which promotes heart health.

Canned Kidney Beans
Canned kidney beans can save your cooking time. They are high in fiber, iron, protein, and vitamin B1.

Canned Pumpkin
Natural canned pumpkin is low in calories, high in fiber, and also fat free. They contains over 500% of your vitamin A, 8% of magnesium, 10% of vitamin C, and 10% of iron. The interesting part is, canned pumpkin have less water than the fresh pumpkin, it means that the nutrient is more concentrated.

Canned Clams
Clams are high in protein, zinc, iron, and selenium. They also contains omega-3 fatty acids and a good source of phosphorus, manganese, and potassium.

Canned Chicken
A canned of cooked chicken is packed with protein and low in fat also low calorie. Chicken itself is high in selenium, niacin, and also vitamin B6.

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