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By Amanda Hamilton, Nutritionist

We’re are all under pressure to eat a healthy diet - constantly being told how important it is to get the correct intake of vitamins and minerals. But with today’s busy lifestyle it’s not always that easy to ensure that ourselves and our families receive the nutrition they need.
 
Canned foods are often overlooked as a convenient source of nutrition. You may be surprised to learn that many canned foods are a good source of nutrients and are an easy way to add vitamins and minerals into your diet.
 
"With all the conflicting messages about diet and nutrition, it can be difficult to know how to make sure that your family gets the nutrients it needs. Canned food provides a cost-effective and convenient way of building extra vitamins and minerals into your daily diet. And with no preparation, no mess and no waste, canned food is an instant solution to a range of culinary crises."
 
 

 
 
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  • Canned fruit and vegetables that are canned in their own juices or water count towards your 5-A-Day; the recommended five 80g servings of fruit, vegetables and salad we should all consume daily.
  • Brightly coloured canned fruits are packed with antioxidants. Anthocyanins in canned prunes are believed to help circulation, while carotenes in apricots and mangos maybe useful for sun protection and heart health.
  • Canned fruits, vegetables, beans and pulses are all good sources of fibre. For example, 3 tablespoons of canned kidney beans provides 6g of fibre whilst half a can of ratatouille provides 3g. An adult should aim to consume at least 18g of fibre daily.
  • Canned meals can form part of a healthy balanced diet. Canned meat such as mince, Irish stew and meatballs are a great source of iron and zinc, and can often be lower in fat than home made versions. Accompanied by servings of low or no added salt vegetables it makes for a balanced meal providing vitamins, minerals, fibre and protein.
  • Canned tomato soup is one of the most convenient sources of the antioxidant lycopene, which has been linked with a reduced incidence of some types of cancer.
  • Canned salmon, mackerel, sardines and kippers are all sources of omega 3 fatty acids, which play a role in the prevention of heart disease.
  • Many canned goods now come in low salt and low sugar or organic alternatives.