Is Canned Food Healthy?

Is Canned Food Healthy?

You must have heard that canned food isn’t good for your health. While some legumes and veggies lose valuable nutrients during the canning process, others see their nutrients increase. Besides, a report published in the journal Nutrition and Food Sciences suggests that canned food trumps fresh in waste, prep time and price. Here are some canned foods you should start eating.


Pinto, kidney and black beans are an excellent option to add fiber, flavor, and protein to casseroles and soups. Canning doesn’t affect the folate content in beans.  In fact, the iron and calcium value of canned beans is the same as those beans that you soak and cook in your home. The only thing you need to note with canned beans is that you can forgo adding salt to your meal.


Repeated research shows that canned corn will supply your body with up to 25% fiber while saving you money at the same time. However, you won’t get as much vitamin C. You may squeeze fresh lemon juice over your canned corn to help counteract this deficit. It also improves the flavor. It will indeed catch your attention to know that heating corn during canning actually increases its antioxidant activity.


You don’t have to spend a whole hour filing pumpkin into a pie – you could as well go for canned pumpkin. It offers carotenoids, which increase in value during canning and cooking. Plus, the canning process pumps the pumpkin’s vitamin K, magnesium, iron, and calcium


Plum tomatoes nutritional value increases during the preservation process. These tomatoes provide more health benefits than what you can’t get from fresh ones. You see, there’s heating involved when preserving tomatoes. This triggers the release of lycopene, a potent carotenoid that may reduce the risk of breast and prostate cancer. Other than that, you can’t beat the convenience of canned tomatoes. They come crushed, diced and whole, allowing you to skip all the pureeing and chopping you do with fresh tomatoes.

The Bottom Line

See? Not all canned food is bad – there’s a catch though. How you open your can is critical. It is during the opening process that contamination occurs. Always use a can opener to access your food or soups. Start by visiting to sample a wide variety of manual and electric can openers. Also, make sure that your can is BPA-free. Read the product’s label to find out.