Not all processed foods are bad for your health. While some are highly processed containing large amounts of calories, unhealthy fats, sugar, and sodium, there are a multitude of minimally processed foods that are lower in calories and rich in essential vitamins and minerals. The following processed foods are among the healthiest when it comes to overall nutritional quality.
1. Frozen Vegetables and Fruits
In general, vegetables and fruits are rich in essential vitamins, minerals, and disease-fighting phytonutrients. Since both are highly perishable the process of freezing helps preserve their nutritional quality for longer periods of time. With the exception of partial losses in some B-complex vitamins and vitamin C, most vegetables and fruits sustain the majority of their nutritional value after freezing. The most nutritionally dense of these frozen foods include carrots, broccoli, cauliflower, Brussels spouts, green beans, spinach, green peas, corn, berries, cherries, and apples. When possible, opt for those that are uncooked versus cooked.
2. Canned Vegetables and Fruits
The process of canning preserves most vitamins and minerals contained in vegetables and fruits. While some vitamins are partially lost during processing (certain vitamin B-complex vitamins and vitamin C) most of these canned goods contain sufficient quantities of niacin, riboflavin, thiamin, riboflavin, calcium, iron, and phosphorous. Of all canned vegetables and fruits, the most nutritionally valuable include tomato-based products, green beans, beets, carrots, peas, mixed vegetables, cranberry sauce, citrus fruits, apricots, pineapple, and prunes. When choosing canned vegetables, look for those that are low in sodium or free of added sodium. In addition, choose canned fruits that are pack in water or their own juices as opposed to those with added sugar.
Canned Tuna ...In canned form, tuna is an extremely potent source of essential vitamins and minerals including niacin, vitamin B12, and vitamin D. In fact, a 3.5-ounce serving of canned tuna provides 30 percent of the daily vitamin D requirement."...
That's good information especially since I'm taking supplemental B6&B12 as well as D vitamins. I wished that sardines had made this list though.
