What Nutrients Are Lurking in Your Cupboard?

CoachMel Healthy Eating 0 Comments

Your kitchen cupboards may not only be a source of convenient foods, but also some essential nutrients.

Many canned foods are, in fact, packed with vitamins and minerals, and can be a valuable source of such in your daily diet.

So, what nutrients can you expect to find in your store cupboard?

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Iron

Main function is to carry oxygen from the lungs to the cells in our body.

It can be found in:

  • Baked beans
  • Red kidney beans
  • Cashew nuts
  • Curry powder

Vitamin A

Essential for healthy vision, eyes, skin and growth.

It can be found in:

  • Carrots
  • Spinach
  • Apricots
  • Mango
  • 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:

  • Spinach
  • Soya beans
  • Chickpeas
  • Sardines (if bones are eaten)
  • Custard
  • 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:

  • Chilli con carne
  • Kidney beans
  • Spinach
  • Peas
  • Peanuts
  • Sunflower seeds

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:

  • Broad beans
  • Chick peas
  • Soya beans
  • Black eyed beans
  • Brown rice

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:

  • Strawberries
  • Blackcurrants
  • Asparagus
  • Tomatoes
  • Pineapple
  • Baked potatoes

Vitamin D

Important for the absorption of calcium and phosphorus in the body, helping to form bones.

It can be found in:

  • Sardines
  • Salmon
  • Mackerel
  • Eggs

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:

  • Tuna
  • Salmon
  • Hazelnuts and 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:

  • Salmon
  • Pilchards
  • Sardines
  • Walnuts

NB this is not intended to be an exhaustive list

It is true that many canned foods are ridiculously high in salt and sugar, so you do need to take the time to read your food labels.

Also, do continue to add plenty of fresh produce to your diet most of the time.

Photo source

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