Discovering the Surprising Health Advantages of Inexpensive Canned Goods: From Nutrient-Rich Beans to Vitamin-Filled Custard in Tinned Foods
Toss yourself back to memories of disastrous school lunches, or the hilarious Monty Python show, Spamalot. Yet, this World War Two canned meal, Spam, has become the newest craze among the young Generation Z. A survey revealed that 60% of those under 28 have munched on Spam within the past year, and 10% have even concocted Spam patties for children.
Apart from being quick and easy, canned foods like Spam can bring some unexpected health advantages. Curious to explore budget-friendly options? Keep reading!
If memories of gloomy school lunches or satirical comedy skits about Spam cross your mind, know that this iconic luncheon meat has undergone a modern transformation. Its newfound popularity among the younger Gen Z population is a priceless testimony to its adaptability. According to a recent survey, an impressive 60% of Gen Z members have indulged in Spam within the past year, with 10% even turning it into kid-friendly Spam patties.
But what makes this budget-friendly canned dish irresistible, and can it be considered a health food? Let's find out!
A Modern Spin on Spam
With a Modern Upgrade: Spam Fritters
Elevate the classic Spam fritters to a newer, trendier level by slicing the meat thinly and popping it in the air fryer. A zingy dipping sauce will make for an ideal finishing touch.
Health Benefits of Spam:
Protein Powerhouse: Consisting of 89% pork and 2% ham, Spam is packed with muscles-loving protein. It also contains important minerals such as iron, zinc, and vitamins B and C. However, mind the high levels of salt and fat, so limit your consumption to once a week.
More Can't-Miss Options:
Humble Sardines: Swimming with Nutrients
If you're willing to shell out less than a pound for a pint-sized powerhouse of nutrients, then sardines should be your pick. Their tiny size belies their huge health benefits for the heart, bones, skin, immune system, and even brain power. Sardines are a treasure trove of low-fat protein, omega 3 oils, and vital minerals like calcium, vitamin D, and trace elements like iron and zinc. Experts even suggest that sardines may help lower blood pressure and reduce the risk of heart disease.
Baked Beans: The King of Fiber
Everyone knows the old nursery rhyme "beans, beans, good for your heart." But a cupboard staple we've all grown fond of, like baked beans, also scores high on the fiber aspect. Apart from being a delicious addition to your toast or a tasty side with sausages, bacon, or eggs, it is also an excellent source of minerals, potassium, iron, zinc, vitamins B and C, and a good source of protein (an average of 9g per can, the same as from two regular eggs). Opt for reduced-salt beans to keep your daily sodium intake in check.
The Golden Custard: Dairy Delight
Delicious on top of your apple crumble or simply poured over fresh fruit, canned custard is not just your party essential but also a storehouse of essential vitamins and minerals. For the most benefits, pick a can made with real milk to enjoy a delightful dairy experience. Your body will appreciate a healthy dose of calcium, protein, and vitamins, especially vitamin D. It is crucial for maintaining strong bones, muscles, and a robust immune system.
Tomatoes: The Can-Do Dealer
Tins of tomatoes are an ingredient you'll find handy for countless home-cooked dishes and a cost-effective, nutrient-dense option that will quickly top up your vitamin and mineral levels. Tomatoes are brimming with vitamin C, fibre, and potassium. Lycopene, an antioxidant linked to numerous heart health benefits, is also an added bonus.
Peach Slices: A Handy Dessert Delight
When shopping for tinned fruits, look for slices in water or fresh fruit juice, rather than syrup, to keep the good stuff intact. Peach slices, which are an essential part of your five-a-day serving, boast high levels of fiber, potassium, and beneficial vitamin A. Prepare a mix of tinned fruits with a dollop of Greek yogurt for a tasty, nutrient-packed treat.
Sweetcorn: Unleash the Benefits
Canned sweetcorn is a terrific pantry staple that will help improve your digestion. One can of yellow maize nuggets will provide around 8g of fiber and the same of protein, making it invaluable for maintaining regular bowel movements and feeding the healthy bacteria in your gut. You will also reap good doses of important nutrients like folate, iron, potassium, and magnesium.
Prunes: The Perfect Digestive Aid
Regular consumption of prunes can help improve your bathroom breaks, but they have much more to offer than promoting regularity. Prunes are rich in iron, vitamin K for bone health, and antioxidants that help cells work more efficiently and reduce heart disease risks. Some studies also suggest prunes may help in keeping your cholesterol levels in check and lowering the risks of Type 2 diabetes. Adding dried plums to your breakfast or dessert bowl can bring multiple benefits.
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In pursuit of pocket-friendly and nutrient-rich options, let's explore a variety of food items that deliver significant health advantages besides being an essential part of your meal planning:
- Spinach: A champion of leafy greens, packed with iron, calcium, and vitamins A, K, and C. It promotes a healthy heart, boosts immunity, and aids eye health.
- Lentils: A budget-friendly protein source, rich in iron, fiber, and folate. Lentils support digestion, lower cholesterol levels, and stabilize blood sugar levels.
- Tuna: A swimmer that packs a punch of protein, vitamins B and D, and omega-3 fatty acids, which play a crucial role in brain function and reducing inflammation.
- Chickpeas: A versatile pantry staple, high in protein, fiber, and iron. Chickpeas are especially beneficial for managing blood sugar levels and promoting heart health.
- Pork and Beans: A popular comfort food, it comes with a decent amount of protein, fiber, and iron. Pair it with whole-grain toast for a filling, nutritious meal.
- Pumpkin: An autumn favorite, abundant in beta-carotene, fiber, iron, and potassium. It supports vision, digestion, and has anti-inflammatory properties.
- Carrots: Nature's excuse to munch on bulbs, bursting with vitamin A, fiber, and antioxidants. Carrots are linked to improved eye health and immune system support.
- Mushrooms: A good source of vitamin D, protein, and selenium. They aid in boosting the immune system and play a vital role in thyroid function.
- Alfalfa Sprouts: A low-cost, fresh, and crunchy addition to your sandwiches, salads, or smoothies. Alfalfa sprouts are rich in vitamins A, C, K, and protein.
- Canned Salmon: Packed with lean protein, omega-3 fatty acids, and essential Vitamin D. It supports heart health, brain function, and bone strength.
- Kidney Beans: A versatile source of protein, fiber, and vitamin B6, which regulates blood sugar levels and enhances mood.
- Black-Eyed Peas: A staple in many diets, black-eyed peas are high in protein, fiber, and essential minerals. They aid in managing blood sugar levels and supporting heart health.
- Baked Tofu: A plant-based powerhouse, rich in protein, calcium, and iron. It supports muscle growth, bone health, and heart health.
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