Protein-packed beans, canned custard's vitamins and other hidden health benefits of bargain tinned foods revealed
IT may bring back memories of horrible school dinners, if you are old enough, or Monty Python's Seventies comedy musical Spamalot.
But World War Two canned staple Spam is now a Gen Z hit, as three in five under-28s revealed they recently
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Many tinned foods can offer surprising health benefits
Credit: Getty
As well as being quick, cheap and easy, though, tinned food can offer health advantages.
Laura Stott tried eight budget canned foods . . .
Spam, 340g, £2.98, Asda
IF you have unpleasant school-dinner memories of Spam – served up in slimy sarnies or fried to make fritters – you may wish never to revisit this fabled luncheon meat.
But despite being much mocked in the past – and now giving its name to unwanted emails – it can make many useful contributions to your diet, which could explain why sales soared by 199 per cent in the last year.
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Spam packs lots of protein as well as iron, zinc and vitamins B and C
Consisting of 89 per cent pork and two per cent ham, Spam packs lots of protein as well as iron, zinc and vitamins B and C.
Oh, and it is also gluten-free.
The salt and fat levels are on the higher side, though, so best limit to once a week.
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Give Spam fritters a modern upgrade by slicing meat and popping in the air fryer. Serve with a dipping sauce.
Most read in Health
1980 Spam TV ad
Sardines, 90g, 60p, Sainsbury's
A PINT-sized powerhouse of nutrients full of fantastic health benefits – and a can will cost you less than a quid when you do the weekly shop.
Sardines are packed with wellness wins that can help your heart, bones, skin and immune system, and even boost brain power.
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Sardines can help your heart, bones, skin and immune system, and even boost brain power
High in protein and low in fat, the oily fish is full of calcium and vitamin D, while omega 3 oils help cognitive function and vitamin B12 aids the nervous system.
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Experts have even suggested sardines may help to lower blood pressure and reduce the risk of heart disease.
So, all in all, just what the doctor ordered.
Toss a tin into spaghetti with oil, lemon, chilli and garlic for a simple but nutritious pasta sauce.
Baked beans, Bramwells, 410g, 41p, Aldi
WE all know the kids' rhyme 'beans, beans, good for your heart'.
But the cupboard staple we love to put on toast, or scoff with sausage, bacon and eggs, also scores highly for fibre.
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Baked beans are good for your heart and high in fibre
There are a host of minerals wins, too, including potassium, iron, zinc – plus you get dosed up on vitamins B and C.
And those haricot beans smothered in tomato sauce are a super source of protein – they contain an average of 9g per can, the same as you get from two regular eggs, which is especially useful for veggies or vegans needing to boost their intake.
Look out for reduced-salt options, if available.
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Don't mess with a classic. Heat up and chomp on toast.
Custard, 385g, 53p, Asda
THE party favourite is not just good fun, it is also loaded with calcium, protein from eggs, and vitamin-rich.
Choose a tin made with real milk, and this dairy delight will not just taste delicious atop your apple crumble – your body will thank you for it.
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Custard is loaded with calcium, protein from eggs, and is vitamin-rich
Canned custard is high in vitamin D, which is important for healthy teeth and bones as well as maintaining a robust immune system and strong muscles.
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Full-fat options are likely to contain the most milk, for maximum health gains, but all cans will deliver some of that all-important vitamin D.
Pour over fresh fruit for an additional vitamin boost.
Tomatoes, Italian Chopped, 400g, 49p, Tesco
A HUMBLE tin of tomatoes, handy for all sorts of home-cooked dishes, is one of the healthiest canned foods you can buy and will quickly top up your vitamin and mineral levels.
These toms also taste delicious and are very economical.
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Tinned tomatoes are full of vitamin C, fibre and potassium
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Whatever type you choose – plum, cherry or specialist San Marzano – tucking into them will unleash a cascade of vitamin C, fibre and potassium.
They also put a nice helping of lycopene your way – an antioxidant linked to numerous heart health benefits.
Tip into a chilli con carne or stew to boost flavour and nutrients.
Peach slices, 410g, £1.09, Morrisons
MOST tinned fruits offer health benefits equal to those you get from your favourite fresh versions – but the canned options lock in goodness and offer longevity, cost savings and convenience benefits to boot.
When browsing on the shop shelf for tinned fruit, look for slices in either water or fresh fruit juice, rather than syrup, to make sure you get all the goodness and shelf-life without those additional sugars.
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Peach slices are stacked with fibre, potassium and valuable vitamin A
As well as counting as one of your 'five a day', peach slices are stacked with fibre, potassium and valuable vitamin A – excellent for eyesight.
Serve with a pot of Greek yoghurt for a tasty protein boost.
Sweetcorn, 200g, 49p, Tesco
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Sweetcorn contains 8g of fibre and the same of protein
CASSEROLE time, anyone? This everyday ingredient comes with more health benefits that you may realise.
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A superb way to improve your digestion, one can of yellow maize nuggets will provide around 8g of fibre and the same of protein – all of which also makes this food great for keeping you regular and feeding the healthy bacteria in your gut .
A tin is also packed full of folate, a naturally occurring form of vitamin B that is useful for cell growth – and you will get good hits of magnesium, iron and potassium, too.
Add to a Mexican-style salsa and serve with tacos.
Prunes, 420g, £1.10, Tesco
GOOD digestion is probably the best-known gain from tipping regular helpings of tinned dried plums into your breakfast or pudding bowl – but the bowel benefits and speedy transit times are not the only rewards.
Tinned prunes are also rich in iron, vitamin K for bone health, and anti-oxidant compounds to boost cell efficiency and protect from heart disease.
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Tinned prunes are rich in iron, vitamin K and anti-oxidant compounds
Some studies also suggest prunes can help keep your cholesterol levels in check and reduce your risk of Type 2 diabetes.
Add on top of your brekkie porridge or drain a can and bake into flapjacks.
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