Protein-packed beans, canned custard's vitamins and other hidden health benefits of bargain tinned foods revealed

CAN DO 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 scoffed the pork and ham stodge and one in ten had fried it in patties for kids.
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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.
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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Scottish Sun

34 minutes ago

• Scottish Sun

Are YOU eligible for free fat jabs on the NHS? As GPs start dishing out Mounjaro – all you need to know

Our round-up also reveals what you need to do if your GP denies you a fat jab prescription and advice if you're intending on buying them privately NATIONAL JAB SERVICE Are YOU eligible for free fat jabs on the NHS? As GPs start dishing out Mounjaro – all you need to know THEY are arguably the biggest medical breakthrough of recent times. And from Monday, so-called 'fat jabs' will be made available to many more Brits on the NHS. Advertisement 5 From Monday, GPs will begin prescribing the weight-loss jab Mounjaro in the first anti-obesity rollout of its kind Credit: Getty 5 Health chiefs hope the Mounjaro rollout will turn the tide on England's obesity crisis Credit: Getty In what marks the dawn of a new era, GPs will begin prescribing the weight-loss jab Mounjaro in the first anti-obesity rollout of its kind. More than three million people are thought to be eligible for tirzepatide - the active drug in Mounjaro - the strongest jab on the market. Health chiefs hope it will turn the tide on England's obesity crisis which has seen rates double since the 1990s. Advertisement Injections including Ozempic and Wegovy have previously only been available for type 2 diabetes or through specialist slimming clinics. Family doctors will now be encouraged to prescribe them in a bid to get more people on the meds. Experts hope widespread use will slash work sick days and boost the economy, while reducing rates of cancer, heart disease and dementia. But demand for the drugs is already huge and NHS clinics cannot dish them out fast enough. Here is everything you need to know as the rollout begins: Advertisement What is Mounjaro and what has it been used for so far? 5 Studies found Mounjaro caused 20 per cent weight loss over 18 months Credit: Reuters FOR anyone who has missed the frenzy, Mounjaro, aka tirzepatide, is the newest weight loss injection used on the NHS. 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THE new rollout starting on Monday will allow GPs to prescribe tirzepatide for weight loss, starting with those patients whose weight places them at greatest health risk. Top of the list will be those with a body mass index (BMI) of 40 or higher and four weight-related health conditions. Advertisement A BMI of 40 is roughly equal to weighing 16st (102kg) for an average height 5'3' woman, or 19st 6lbs (123kg) for an average 5'9' man. Weight-related conditions include high cholesterol, high blood pressure, prediabetes, type 2 diabetes, obstructive sleep apnoea and heart disease. Patients will likely be expected to have tried diet and exercise first before being offered a jab. Many are likely to miss out, as some 13.5million adults in England are obese but only 3.4million are estimated to be eligible in the rollout. 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Wegovy, real name semaglutide, has been used on the NHS for years while Mounjaro (tirzepatide) is a newer and more powerful addition to the market. Mounjaro accounts for most private prescriptions for weight loss and is set to join Wegovy as an NHS staple this year. How do they work? The jabs work by suppressing your appetite, making you eat less so your body burns fat for energy instead and you lose weight. They do this my mimicking a hormone called GLP-1, which signals to the brain when the stomach is full, so the drugs are officially called GLP-1 receptor agonists. They slow down digestion and increase insulin production, lowering blood sugar, which is why they were first developed to treat type 2 diabetes in which patients' sugar levels are too high. Can I get them? NHS prescriptions of weight loss drugs, mainly Wegovy and an older version called Saxenda (chemical name liraglutide), are controlled through specialist weight loss clinics. 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Scottish Sun

an hour ago

• Scottish Sun

How to get rid of hay fever symptoms by eating 5 everyday foods – plus 6 other pollen bomb non-negotiables

Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) HAY fever season is in full swing. And if you're one of the 10million Brits who suffer from constant sneezing, coughing and red itchy eyes as soon as the blossom starts blooming, you'll probably be at your wit's end right about now. Sign up for Scottish Sun newsletter Sign up 7 Hay fever can make our lives miserable, with running noses, itchy eyes and a sore throat Credit: Getty Popping antihistamines might be a helpful way to calm down swollen sinuses, but it's not the only solution. The real key to hay fever could be less about tablets, nasal sprays and eye drops — and more about what's going on in your gut. Nutritionist Stephanie Baker tells Sun Health: 'You may not realise it, but your gut health and immune system are intrinsically linked. 'The majority of our immune system resides in the gut, with gut health significantly affecting how our immune system functions. 'Studies even link dysbiosis (an imbalanced ratio of good to bad guys in the gut) with an increased susceptibility to allergies and inflammatory conditions.' In fact, low levels of specific bacteria, such as the strain Bifidobacterium, are correlated with a higher risk for seasonal allergies. It means if you suffer from uncomfortable bloating or excess gas, it could be because the quality and quality of your gut microflora are not as diverse as they could be. So what can you do about it? 'Firstly, take a good quality multi-strain probiotic to help support a healthy and diverse microbiome,' Stephanie says. 'Couple this with an anti-inflammatory diet, like the Mediterranean or paleo diet.' I'm a GP - you've been taking your hay fever meds all wrong and it's making it worse This means lots of vegetables like tomatoes, broccoli and spinach, fruits such as apples, bananas and grapes, nuts like walnuts, cashews and hazelnuts, and herbs including oregano, rosemary and sage. Beans, lentils and pulses are also important, as are whole grains like oats, brown rice, corn, fish and seafood, poultry, and healthy fats like extra virgin olive oil and avocado. 'When building your plate, focus on colour. Variety in colour leads to more micronutrients which is ideal for gut healing,' Stephanie says. 'And if you notice a clear link between a certain food and increased gut symptoms like bloating, remove the suspect ingredient and notice how your gut responds.' Along with showing your gut some TLC, there are some additional must-dos that could help your battle hay fever terror. 1. Pop a quercetin pill 7 Taking a quercetin supplement or increasing your intake of foods high in the antioxidant might help ease symptoms Credit: Getty IF you're looking for a natural route to beat an intense hay fever assault, taking an antioxidant supplement could help to beat long-term stuffiness - but not just any old antioxidant will do. For maximum benefit, try quercetin, which is packed with naturally occurring plant compounds called polyphenols. It is thought to be particularly effective in a 500mg to 1,000mg daily dose. You can couple quercetin with over-the-counter hay fever meds or use it in place of them. 'Quercetin supplementation has been thought to manage the histamine response, which is a main contributor to allergic reactions,' Stephanie says. It can take a few weeks before you start to see results so the earlier you take quercetin the better. Quercetin is also found in onion, asparagus, berries, apples and green tea - so it could be worth increasing your intake of these too! 2. Rinse away the day 7 Washing your clothes, hair and body frequently can remove traces of pollen Credit: Getty IF you commute to work and back, the single best thing you can do when you get home is to fling your clothes in the laundry basket and take a shower. Make sure to wash your hair to remove any traces of pollen that you might have brought home with you. Don't panic - you can skip the cold shower, as warm water is thought to be more effective at loosening allergic particles that can stick to skin. That said, ice cubes can be effective at reducing facial puffiness, especially under the eyes. GUT STUFF Q&A WHAT IS THE GUT AND WHAT DOES IT DO? Farzanah Nasser, gut health nutritionist at Biotiful, says: 'The gut is everything that allows food to travel through your body, starting at the mouth, and includes our gut microbiome, which weighs approximately 1 to 2kg kilos (similar in weight to the brain). 'It also includes accessory organs like the pancreas and liver that help release enzymes to break down and absorb the food that we eat so we can extract the goodness from it.' WHY IS GUT HEALTH IMPORTANT? Farzanah says: 'The gut is important because it can have an impact on every system of our body. It really is a magical system. 'We extract goodness from the foods we eat like vitamins, minerals and amino acids to help with metabolism, hormones, mood and energy. 'The fibre from the food that we cannot break down goes to our gut microbiome, which we utilise as fuel and in return, makes many things for us - including calcium and iron, vitamins, like vitamin B and vitamin K. 'It also produces postbiotics that have an anti-inflammatory impact throughout the body, supporting gut health, mood and skin to name just a few. 'Research is always being published that shows the better we take care of our gut health, the better health outcomes we can expect too.' SIGNS YOUR GUT IS A MESS Farzanah says: 'Signs that your gut is out of whack can include bloating, irregular bathroom habits, burping, and indigestion. 'However, gut issues are not confined to the area - they can be system-wide. 'Low mood, brain fog, inflammatory skin conditions like eczema and hormone imbalances can all also be impacted by gut health too.' DANGERS OF POOR GUT HEALTH Farzanah says: 'Our gut can impact so many systems of the body that supporting it as best we can will have a positive effect on how we feel and function daily. 'Studies have found that supporting the gut has a positive impact on mood and lowering anxiety and stress. 'It can positively impact our hormones, skin and longevity. Up to 70 per cent of our immune system is in the gut, meaning good gut health supports better immunity and reduces inflammation - which is a driver for ageing and chronic disease. 'Supporting our gut also helps us regulate our blood sugar and cholesterol, supporting heart health. 'We would be missing out on many of these benefits if we didn't take care of our gut.' HOW TO IMPROVE GUT HEALTH Farzanah says: 'In a world obsessed with supplements and quick fixes, we've lost sight of the simplest, most effective way to support, or 'reset', our gut - through natural foods that have been enjoyed for centuries. 'It's time to go back to basics. Supporting your gut health does not need to be complicated. 'Including more fermented foods for seven to 14 days, alongside 30 different plants, could significantly improve the abundance of healthy bacteria in your gut. 'Plant foods include everything from fruits, vegetables, nuts, seeds, herbs, legumes, grains, teas and spices – so there is a lot to choose from. 'Fibre is also crucial - we should all be aiming for 30g a day - as it promotes a healthy microbiome, and helps to keep us fuller for longer and support balanced blood sugar.' She adds: 'Be sure to go outdoors and get some fresh air. Sunlight can influence gut health and help improve your mood and energy levels. 'But also prioritise getting seven to nine hours of sleep, which is important to help maintain gut health, plus a lack of sleep makes us crave more sugar and feel too tired to cook.' 3. Create a barrier 7 Smear a little coconut oil or Vaseline on your lips and around your nostrils to create a barrier Credit: Getty IT might sound obvious, but there are some common sense steps that can dramatically reduce stuffiness and swollen eyes. Firstly, wear a hat to help shield your hair and face, and pop on a pair of wraparound sunglasses as soon as you head out the door. This will help prevent pollen from getting close to your eyes and will deter you from rubbing them. Another quick but effective tip is to smear a little coconut oil or Vaseline on your lips and around your nostrils to create a barrier of entry for pollen. 4. Plan ahead 7 Check the pollen forecasts on the Met Office website Credit: MET Office CHECKING the pollen count is a vital step to keep hay fever in check. The Met Office website displays a real-time five-day forecast for each region of the UK, with an easy-to-understand traffic light system ranging from 'low' to 'very high' so that you can plan ahead. The app is available on iOS and Android devices. 5. Eat 30 plants per week 7 Aim to eat 30 different plants every week Credit: Getty STUDIES show that a diverse diet results in a lower risk of hay fever symptoms. Yet approximately two thirds of all UK adults still don't manage to eat the bare minimum of five portions of fruits and vegetables per day. Health experts now recommend aiming for 30 different plant-based foods per week to truly optimise wellbeing. The good news is, this isn't limited to fruit and veg; it also includes herbs, spices, nuts and seeds. 'I suggest including key anti-inflammatory microbiome supporting foods such as garlic, turmeric, and apples to help support the body's immune response,' Stephanie says. 'Limit your intake of caffeine, alcohol and highly processed foods as they can compromise the microbiome and impact immune health.' 6. Do a spring clean 7 Keeping your house clean can help minimise allergens Credit: Getty A DEEP clean isn't just cathartic; it could also help to ease hay fever symptoms - so don't let those chores build up! Vacuuming behind the sofa, under rugs, and in hard-to-reach corners along with changing your bedding weekly can help to minimise allergens in the house. Keeping the windows and doors closed during peak pollen hours, as well as investing in an air filter, can also help to keep your home pollen-free.

Metro

16 hours ago

• Metro

The weird and wonderful ways you can cure a Glastonbury hangover

Glastonbury begins in a few days – are you fully prepared? (Picture: Shutterstock) Festival season is in full swing, with Britain's most famous festival set to kick off later this week. Glastonbury begins Wednesday, June 25 and wraps up on Sunday, June 29 at Worthy Farm in Somerset. As thousands prepare to reach the farm and millions of others prepare plans for other festivals, new research has revealed some of the weird post-festival fatigue cures attendees are using. Remedies range from an old-fashioned fry-up to hair of the dog to other more spiritual solutions. 27% of Millennials and Gen Z said they've tried aromatherapy and essential oils to recover after the music festival. Sign up for all of the latest stories Start your day informed with Metro's News Updates newsletter or get Breaking News alerts the moment it happens. Another 21% admitted to trying raw eggs, and 17% swear by crystal healing for a 'quick fix'. Despite trying some rather unusual tactics, 59% of those surveyed by Just Eat found the methods didn't always succeed. But what works? Some festival goers swear by raw eggs (Picture: Getty) Dr Amos Ogunkoya has helped launch 'Festival Aid Kits' to help Brits recover effectively, delivered to their door. He explained: 'After festivals, our bodies need a lot of conscious recovery, repair, and TLC. 'It's all about prioritising self-care after days of late nights, too much sun, and non-stop socialising, but many of us struggle to find solutions that actually stick.' Nearly half of all festival-goers admitted they've never felt worse than the day after their return – and the average festival recovery time is two days. Just Eat has partnered with Boots and Co-op to create Festival SOS aisles on the app. Items include Dr Amos' elite recovery aid – a tin of baked beans. Time is truly the only thing to heal a hangover (Picture: Shutterstock) Festival fiends are starting to realise the benefits too, as 14% of Brits voted baked beans as an absolute staple when returning home. Whilst the humble store-cupboard staple might not seem like it has healing powers, according to Dr Amos, the high-fibre, plant protein-rich nature of baked beans helps with slow energy release, which is great for combating fatigue, as well as supporting gut health. Another ingredient? Pickled beetroot. Besides being packed with vitamins and minerals, the fermentation process behind pickling produces probiotics to help boost the immune system and gut health recovery. Though beetroot itself is healthy, the juice it is pickled in can also reduce fatigue – 18% of Brits admitted to drinking pickle juice for a post-festival fix. Other hero recovery hacks in the kit include Lemon & Ginger Tea – a secret weapon in combatting feelings of nausea post-festival, DioraHydrate Effervescent Tablets to help replenish lost electrolytes after heat exposure. Back & Muscle Pain Relief Gel – an essential after trekking around with heavy rucksacks and sleeping on uneven campsite ground, and a Moisture Bomb Revitalising Tissue Mask also help bring a moment of self-care calm after the festival chaos. Get in touch with our news team by emailing us at webnews@ For more stories like this, check our news page. Arrow MORE: 10 of London's best rooftop bars for summer Arrow MORE: Does drinking alcohol in the sun really get you drunk faster? A doctor shares their verdict Arrow MORE: 'I'm walking 192 miles to Glastonbury 25 years after going with my famous parents'