7 Of The Best Canned Foods To Enjoy Right Now (And Always)

Canned fish, including salmon, tuna, and sardines, are low in cost and rich in nutrients. Salmon, in particular, is "a great source of omega-3 fatty acids, which helps offset1 the negative effects of the stress hormone cortisol," Jess Cording, M.S., R.D., CDN, says.

When choosing fish, functional medicine doctor Mark Hyman, M.D., says, "SMASH" or salmon, mackerel, anchovies, herring, and sardines, are lowest in mercury. While tuna doesn't fall into that category, the U.S. Food and Drug Administration still places it on their "best choices" list and recommends eating two to three servings per week2.

To increase your zinc intake, add canned oysters to the list. Just 3 ounces provides 673% of your daily zinc value, according to the National Institutes of Health (NIH).

If you think water chestnuts only offer texture to your dishes, think again. "You'll get about 3 grams of fiber per serving3 as well as 17% of your daily needs for potassium and manganese," Cording says.

If that isn't enough, Abby Cannon, J.D., R.D., CDN, adds, "They're also a good source of the essential nutrients vitamin B6, potassium, copper, and even protein." With all of that nutritional value, the satisfying crunch is just an added bonus.

Canned is not always synonymous with bland, and roasted red peppers are a great example. While there are unflavored varieties packaged in water, roasted red peppers also come soaked in oil or seasoned (seriously, try the fire-roasted version).

Taste is just one of the many benefits of canned red peppers, though. They are also high in beta-carotene, an antioxidant that transforms into vitamin A and helps support healthy skin. According to Molly Knudsen, M.S., RDN, they are also high in vitamin C, which helps protect the immune system by fighting against free radicals.

Why put your fingers at risk by trimming sharp leaves off a fresh artichoke when you can get the same benefits from an already dismantled canned version? They are higher in sodium than most canned vegetables, and simply soaking, rinsing, and patting your canned artichokes dry can optimize their health benefits.

One can of artichoke hearts contains 5 grams of fiber and 3 grams of protein, Knudsen tells mindbodygreen, as well as containing potassium, calcium, and even some iron.

Canned chickpeas are a versatile superfood. In fact, cardiologist Joel Kahn, M.D., writes, "Health benefits attributed to diets rich in chickpeas have been identified in terms of diabetes, heart health, GI health, cholesterol, and even weight loss."

Cannellini beans, like chickpeas and other white beans, are packed with fiber and protein. Aside from that, Cording says they're high in zinc, which helps to maintain proper functioning of the immune system by activating T-lymphocytes (aka T-cells)4.