What Nutrients are Lurking in your Cupboard?

Did you know that your store cupboard may just be bursting with essential nutrients? Canned foods are packed full with vitamins and minerals, and can be a valuable source of such in your daily diet.

Canned Food UK have produced a great resource, called “Everyday Nutrition,” detailing some of the healthy components contained in these foods. I have listed some of them below for you. Please remember this is by no means an exhaustive list!

So, what nutrients can I expect to find in my store cupboard? 

Iron - main function is to carry oxygen from the lungs to the cells in our body. It can be found in canned:

• Baked beans
• Red kidney beans
• Or cashew nuts
• Curry powder
• Fortified breakfast cereals

Riboflavin (vitamin B2) – involved in the release of energy, mainly from fat and protein, but also from carbohydrate. It is needed to maintain healthy skin and mucous membranes. Riboflavin can be found in canned:

• Rice pudding
• Asparagus
• Macaroni cheese

Vitamin A – essential for healthy vision, eyes, skin and growth. It can be found in canned:

• Carrots
• Spinach
• Apricots
• Mango
• Or eggs

Calcium – major component of bone and tooth mineral. Adequate calcium intake is essential to ensure peak bone mass, for smooth functioning of the muscles, for blood clotting, and for normal nerve function. Calcium can be found in canned:

• Macaroni cheese
• Spinach
• Soya beans
• Chickpeas
• Sardines (if bones are eaten)
• Custard
• Or almonds
• Figs

Thiamin (vitamin B1) – needed to release energy from carbohydrate foods, helping to ensure that the brain and nerves have adequate glucose for function. Thiamin can be found in canned:

• Chilli con carne
• Kidney beans
• Spinach
• Peas
• Or peanuts
• Sunflower seeds
• Bran Flakes

Folic acid – necessary for the formation of blood cells, and for proper development of the fetus, helping to prevent neural tube defects. It can be found in canned:

• Broad beans
• Chick peas
• Soya beans
• Black eyed beans
• Or brown rice
• Fortified cereals

Vitamin C – powerful antioxidant, necessary for building healthy connective tissue, bones and teeth, it also helps in wound healing, and in the absorption of iron. Vitamin C can be found in canned:

• Strawberries
• Blackcurrants
• Asparagus
• Tomatoes
• Pineapple
• Or baked potatos

Vitamin D – important for the absorption of calcium and phosphorus in the body, helping to form bones. It can be found in canned:

• Sardines
• Salmon
• Mackerel
• Or eggs
• Fortified breakfast cereals

Vitamin E – an antioxidant, which helps to protect cell membranes from oxidation damage, it is also reported to help increase the body’s immune response (protecting against disease and cancer), and is important for maintaining healthy skin. Vitamin E can be found in canned:

• Tuna
• Salmon
• Or hazelnuts/almonds
• Sunflower seeds

Omega 3 fats – required to prevent, or control, conditions such as heart disease, cancers, arthritis, skin complaints, and diseases of the nervous system. Omega 3s can be found in canned:

• Salmon
• Pilchards
• Sardines
• Or walnuts
• Rapeseed oil

It is true that many canned foods are ridiculously high in salt and sugar, therefore please take time to read your labels.

Remember:

• 0.6g sodium per 100g is a lot
• 0.1g sodium per 100g is a little
• 10g sugar per 100g is a lot
• 2g sugar per 100g is a little

What nutrients are found in your store cupboard?

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