Maintaining good health relies heavily on dietary choices, particularly the consumption of balanced meals rich in essential nutrients. While fresh fruits and vegetables are often prioritized, nutrition experts highlight the benefits of certain canned fruits, which retain their nutritional value and are convenient. Canned peaches, prunes, and pears provide vitamins, fiber, and antioxidants, making them healthy options. It’s advisable to choose canned varieties in juice or water to minimize added sugars and enhance their health benefits.
Maintaining good health greatly depends on our dietary choices. Creating balanced meals that encompass all essential nutrients is crucial. This often means minimizing the intake of ultra-processed foods, which are typically high in sugars and unhealthy fats. Many individuals pride themselves on consuming only fresh fruits and vegetables to ensure they receive ample vitamins and minerals. However, certain canned foods can offer similar health benefits. This is especially true for specific fruits, as highlighted by nutrition experts.
“Canned fruits maintain their nutritional profile and flavor, unlike fresh varieties, which may lose their benefits if they linger too long on store shelves,” remarks Gunter Kuhnle, a nutrition and food science professor at the University of Reading. Furthermore, as nutritionist Emma Bardwell points out, “Canned fruits are convenient, quick, nutritious, cost-effective, and help reduce waste due to their extended shelf life. They are typically prepped – washed, peeled, and sliced – which saves time in the kitchen, making them particularly beneficial for individuals with limited mobility or inadequate kitchen tools.” Here are some top canned fruits to incorporate into your diet!
Peach
Gunter Kuhnle identifies peaches as one of the best fruits to enjoy in their canned form. A standard serving of 100 grams of fresh peach contains approximately 39 calories, 1.5 g of fiber, and 7.6 g of sugar. Canned peaches in fruit juice offer about 43 calories, 0.8 g of fiber, and 9.7 g of sugar. They are also rich in beta-carotene, which imparts their vibrant orange hue. This powerful antioxidant transforms into vitamin A, essential for immune health and combating aging. However, nutritionists advise, “Select canned peaches in fruit juice or water instead of syrup to lower your intake of added sugars. If syrup-packed peaches are your only option, drain and rinse them to minimize sugar content.”
Prune
You may be familiar with prunes (dried plums) in their packaged form, but they can also be found canned – and they are equally nutritious! Emma Bardwell endorses them highly, noting they provide 3.8 g of fiber per 100 g serving. These fruits are especially abundant in insoluble fiber, which does not ferment like soluble fibers. Instead, they absorb water and increase stool bulk. Coupled with the sorbitol that prunes contain, a natural laxative, they effectively support digestive health.
Pear
Experts suggest that pears are another fantastic fruit to keep stocked in canned form. Similar to peaches, they are often found in syrup. It’s essential to drain and rinse them to eliminate excess sugar. Once prepared, they offer a delightful taste and are a source of fiber, particularly pectin. This remarkable substance helps to “trap” cholesterol, acting as a gelling agent that binds fats and sugars in the intestines for elimination.