Yes you Can!

Canned Food has a very traditional image, it is associated with stocking. Nevertheless, did you know that canned ingredients are actually really healthy? Fresh products lose their nutritional value with from the second they are harvested. Canned fruits and vegetables are harvested at their peak of ripeness, flavor and nutritional content. When they go through the canning process, their nutrients are preserved, so all the good stuff in the food is locked within the can for years. Furthermore the heating releases antioxidants, which are very good for your body, especially because they prevent cell damages.

That’s why we decided to present you our all-time favourites of healthy canned food:


These delicious red pieces come whole, diced and crushed and they’re one of the best examples of the positive effect of the preservation process. Because of the heat lycopene is set free, a carotenoid that may prevent prostate and breast cancer. A study of the Journal of Clinical Oncology showed, that these antioxidants may also help to prevent other types of cancer as well. However, sodium is a thing, you can use no-salt-added or less-salted tomatoes. So stock your pantry with canned tomatoes for pizza, pasta, salsa, soups, sauces and all the other dishes you can create with some nice tomatoes.


If you have read our article about baked beans, you know we just love them! They’re rich in good nutrients: fiber, vegetarian proteins, complex carbs, iron, and magnesium. On the other hand, they’re low in saturated fats and calories. A perfect addition to a healthy lifestyle! You can choose not only from low-sodium and from no-salted but also from pinto beans, kidney beans, black beans and much more. All in all, you got a delicious, healthy and much-diversified ingredient for your stews, soups, breakfast, rice dishes, chili con carne and whatever you eat your beans with.


The canned version of corn delivers the same amount of nutrients as the fresh one and is around 25 percent cheaper! Corn is very rich in antioxidants, phytonutrients and one cup contains 420 mg of potassium, which is perfect if you suffer from high blood pressure and makes it a perfect healthy canned ingredient. Furthermore, it has a high amount of Vitamin B3, which helps to release energy from food and provides a healthy digestive tract. Canned corn is a real all-rounder as well. You can use it for many nice dishes like salad, soups or casseroles.


Have you ever eaten canned pumpkin? Well, you shouldn’t miss out on that because it is a very healthy canned ingredient. It’s a natural source of carotenoids, which are made more available through the preservation process. Additionally, the amount of calcium, iron, and magnesium is significantly higher in the canned version. As a low-calorie food, it can also help to lower or control your weight. In fact: A cup of canned pumpkin has only 83 calories. On the other hand, this cup of pumpkin provides you with 38, 129 units of Vitamin A, that’s 726 percent of your daily value. So focus on light meals with pumpkin or use it as an alternative for creams in dips or filler in stews.


Prunes are very good for your gastrointestinal tract. This includes preventing disorders such as diverticulosis. But they have other health effects, too. They’re a rich resource of Vitamin C, and in their dried form, they deliver a high amount of fiber. In fact: One cup prunes contains 12, 4 grams of fiber. A nice net effect is a reduction of your blood cholesterol level, which lowers the risk of coronary heart disease and heart attacks. And yes, they might not be the most popular canned food, but they offer plenty of benefits. So use them in the morning for your cereals or for a delicious couscous salad at lunchtime.

So what about you? What’s your favourite, healthy canned food and why? Leave us a comment below!

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