Are Canned Foods Good For Your Health?

Are Canned Foods Good For Your Health?

The general train of thought when it comes to canned foods is that they are somehow less nutritious than their fresh or frozen counterparts. There are many people who believe that canned food is generally bad for your health. However, they don’t really have any scientific data to support this claim.

This begs the question: is canned food good for your health? Well, the idea that it’s bad for your health isn’t entirely true but does find its roots somewhere, and the idea that they might actually be good for your health is probably one that most people don’t even consider. They can be a bit of both, honestly, and that depends on how you consume it.

What Are Canned Foods?

Canning is the process of storing food in an air-tight container. This is achieved by following a three-step process: processing, sealing and heating. The process allows canned foods to have a shelf life of around 5 years longer than fresh foods, which makes canned foods a very attractive product for most consumers. Canned foods usually include fruits, vegetables, soups and meat.

Effects of Canning

Contrary to popular belief, canning actually doesn’t affect the nutrition levels of the proteins, carbohydrates, fat content, amount of minerals and fat-soluble vitamins present in the food. However, the heating process of canning does affect water-soluble vitamins like vitamin C and B.

Canning does increase the anti-oxidant levels of certain food items like tomatoes, which actually make them very healthy to consume. Canning also involves the use of sodium and sugars and other chemical preservatives, which in high doses can cause health problems down the road, such as obesity and diabetes.

The main concern and effect of canned foods are the BPA levels that are present. BPA is a chemical used in food packaging, including canned foods. The chemical, which behaves as a protective barrier against foreign influence, almost always manages to leak into the food itself. BPA consumption in high doses can affect the sex organs, the nervous system and other parts of the body as well and thus, it’s not recommended to have a high intake of the chemical.


Balance Is Important

As discussed, canned food has a lot of positive factors that make it so popular. They are extremely easy and convenient to use and also very readily available. However, this doesn’t mean that an individual should be basing their diet around canned foods solely.

The key here is balance. To avoid potential health risks, it’s always a smart idea to check the labels to confirm what the ingredients are and to avoid undesirable ones. For example, someone with diabetes having canned foods high in sugar content will be doing a lot more harm than good by choosing those canned foods.

On a general note though, canned foods are not as harmful as they’re made out to be and definitely don’t lack as many nutrients as people would like to believe. Having them in moderation while ensuring you check the labels shouldn’t raise any serious health concerns.

Want to try some delicious canned foods in the form of Japanese snacks or Korean ramen? SFMart offers all sorts of canned delicacies from East Asia! Browse through our online store and check out a wide array of options for all your food and cosmetic needs.

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12 Amazing Benefits Of Kidney Beans And Recipes

One of the many varieties of beans, kidney beans are distinctive in their shape and color. They derive their name from their shape, similar to a kidney, and they are also red in color (in most cases). Considered a varietal of the common bean, which is scientifically known as Phaseolus vulgaris, kidney beans are most frequently found in chili, a spicy stew, all around the world and is particularly popular in regions of India and throughout Central America. Kidney beans come in various types including white kidney beans, red kidney beans, and lightly speckled kidney beans. You may also find them in striped, mottled, cream, purple and even black varieties.

Kidney Beans Nutrition

Like many other types of beans, kidney beans are densely packed with nutrients that are critical to our health, which explains why they are a staple food in many cultural cuisines. [1] For a relatively low cost, kidney beans can provide significant levels of dietary fiber, folate, phosphoruscopperproteinironmagnesiumpotassium, molybdenum and vitamin B1. A single cup of these beans represents at least 20% of your daily requirement for these nutrients; for some of these essential minerals and vitamins, it delivers more than 40% of the daily suggestion. The diverse range of nutrients naturally leads to an impressive list of health effects that these beans can provide.

Health Benefits of Kidney Beans

The most notable health benefits of kidney beans include their ability to detoxify the body, improve digestion, lower blood pressure, lower cholesterol levels, increase muscle mass, prevent diabetes, boost circulation, reduce birth defect risk, stimulate the immune system, aid vision health, promote strong bones, support energy levels and strengthen cognitive health, among others.

Control Diabetes

The high level of dietary fiber found in kidney beans is great for people looking to control their diabetes or lower its risk. High-fiber foods can regulate the amount of blood sugar and insulin in the body, helping to reduce the dangers of spikes and drops in glucose and stabilize energy levels. [2]

Lower Cholesterol Levels

Another major benefit of the dietary fiber in kidney beans is its ability to lower LDL cholesterol levels and reduce the risk of coronary heartdiseases. [3] By providing a healthy balance to cholesterol, kidney beans can help lower your chances of developing atherosclerosis and suffering a heart attack.

Prevent Birth Defects

A single cup of kidney beans provides more than half of the recommended amount of folate in the body. Folic acid’s most notable benefit is that it can reduce the risk of neural tube defects in infants, which makes it a critical nutrient for expecting mothers. [4]

Promote Muscle Growth

Kidney beans are one of the best sources of plant protein that you can add to your diet, as a single cup offers nearly 15 grams of protein. Lean protein breaks down into crucial amino acids that are used for energy production and the growth of muscle tissue, so if you are trying to bulk up and burn fat, kidney bean-filled foods are an excellent option. [5]

Boost Immune System

Although the amount of vitamin C is not as high as in other vegetables or fruits, it does contain more than 10% of your daily recommendation in each cup of kidney beans. [6] This can stimulate the immune system and promote the production of white blood cells, which are the body’s first line of defense against foreign pathogens. It is also critical for collagen production and thus helps repair processes throughout the body.

Eye Care

Boasting a high level of beta-carotene, which breaks down into vitamin A, kidney beans are known for their impact on vision health. [7] Vitamin A specifically targets oxidative stress in the retina, helping to prevent the occurrence of macular degeneration and the development of cataracts.

Lower Blood Pressure

1 cup of kidney beans holds approximately 20% of your daily recommended amount of potassium, which is a critical vasodilator that can boost heart health. By reducing the amount of strain on the cardiovascular system and relaxing blood vessels and arteries, potassium helps to lower the risk of heart attack, stroke, and coronary heart disease. [8]

Boost Circulation

There is an impressive amount of iron in kidney beans, with more than 20% of your daily recommended amount. [9] Iron is a key component in the production of red blood cells, so a diet high in kidney beans will boost circulation and cardiovascular health, while also increasing energy levels and delivering oxygen to extremities and areas of the body that need resources the most.

Increase Bone Mineral Density

The list of minerals found in kidney beans includes phosphorus, magnesium, copper, and manganese, all of which play a role in bone mineral density. [10] Increasing your mineral uptake will lower your risk of developing osteoporosis, keeping you strong and active as you age.

Stimulate Energy Production

Manganese is an easily overlooked mineral but it plays dozens of key roles in the body, including the production of enzymes that are involved in energy production and mitochondrial function. [11] This means more accessible energy in the body if you add these beans to your daily or weekly diet.

Lower Cognitive Decline

Neurodegenerative diseases come in many forms, but when it comes to preventing memory loss, thiamin has been heavily researched. Kidney beans possess high levels of this vitamin (B1), making it an ally for people as they age, particularly if they are at risk of cognitive decline or suffer from high levels of oxidative stress. [12]

Improve Digestion

The most well-known health benefit of kidney beans is the impact it can have on digestion. Dietary fiber is able to stimulate the production of gastric juices and promote peristaltic motion, which keeps the bowels moving normally. [13] Regular consumption of these fiber-rich beans can help prevent symptoms of constipation and bloating, while also lowering your risk of hemorrhoids and ulcers.

May Help Prevent Cancer

Kidney beans are rich in fiber, which is considered an important nutrient when it comes to preventing cancer. A 2018 study by Cancer Prevention Institute of California and Stanford University suggests that bean fiber, beans, and grains help in reducing the risk of hormone receptor‐negative breast cancer. [14]

White kidney beans are also found to be rich in lectin, which shows anti-proliferative properties. [15]

Research also suggests that kidney beans are able to induce apoptosis and hence, increase the death of cancer cells. [16]

Recipes for Kidney Beans

There are countless ways to add kidney beans to your diet but some of the best recipes include kidney bean curry and turkey chili.

Kidney Bean Curry


Step 1 – Heat a saucepan, add vegetable oil and sauté sliced onion for 6-8 minutes.

Step 2 – Add the garlic and coriander and cook for 2-3 minutes.

Step 3 – Add the spices and stir thoroughly for 1 minute.

Step 4 – Add the tomatoes and kidney beans and bring the mixture to a boil.

Step 5 – Lower heat and simmer for 15-20 minutes until the curry is thick.

Step 6 – Pour the curry over the cooked basmati rice, serve and enjoy!

Turkey Chili


Step 1 – Cook the ground turkey in a pot until browned.

Step 2 – Add the onion and heat until it becomes translucent.

Step 3 – Add 1-2 cups of water to the mixture.

Step 4 – Add all other ingredients, including spices to taste.

Step 5 – Bring the mixture to a boil and then lower to a simmer.

Step 6 – Continue heating for 30-40 minutes on low heat.

Step 7 – Serve hot and enjoy!

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This article is originally posted on Organic Facts