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Canned Fruit: Endless possibilities

Eating simple needs not be equivalent to eating poorly. The food industry and conservation techniques allow us, for years, enjoy the natural products from which we can produce healthy and tasty dishes. However, there are many consumers who are wary of sensitive products such as fruits and can see their high nutritional value being altered in industrial handling processes. Nothing is further from the truth: canned fruits are not only delicious and versatile for cooking, but retain full flavor and much of the nutrients in fresh produce.

Canned Fruit: Endless possibilities

Canned Fruit: Endless possibilities

Vitamin C, for example, is a valuable antioxidant for our health that is found exclusively in plants. It is commonly thought during the conservation processes it disappears from the fruit. However, now an industrial process exists to produce products such as fruits and canned vegetables that still have a considerable proportion of its initial content in vitamin C.

For example, 100 grams of canned apricots contribute a quarter of the recommended daily allowance of this vitamin, in the case of currants, half the dose of vitamin C doctors recommend to consume on a daily basis. One of the most consumed canned fruit is peaches in syrup, canned they have 4 mg of vitamin C compared to 8 mg found before possessing in 100 grams of fresh peaches. The reduction is similar in canned pears (from 5.2 to 2 mg) and higher in pineapples in syrup (20 mg to 8). As demonstrated, therefore, not all nutrients are lost, much less vitamin C.
Experts also ensure that in relation to fiber, canned fruits can be excellent. This substance is, neither modified its concentration nor acting when canning food.

High nutritional value

High nutritional value

High nutritional value

The fruits are composed mostly of water. In fact, in some varieties it represents 95% of its weight. Along with its high fiber content (an average of 2%, although higher on dates, berries, or loquat), it becomes a key ally in weight loss diets because of its diuretic and satisfying properties.

Fresh fruits have few carbohydrates, about 10% of its composition, although in the case of canned in syrup this amount increases (due to the added sugar) to 15% -20%. Fruits with more carbohydrates are dates (71 gr./100 g), bananas and custard apples (20 gr./100 gr). With few exceptions (avocados, dates, coconut), contributing on average 50 kcal per 100 g, a value that increases by about 50% when talking about canned fruits in syrup, a figure that continues to be still very low.

Strawberries, papaya, kiwi and citrus fruits are the leaders in vitamin C content. Mango, apricot and peach are the richest in vitamin A, and strawberries, oranges and mangoes in folic acid. With regard to minerals, bananas and dates are noted for their high amounts of potassium.

Popular preserves

Popular preserves

Popular preserves

Although the market offers many varieties of canned fruits: cherries, tangerines, strawberries, persimmons, figs… canned fruits are still popular, especially peaches, pineapples and pears. Here are the nutritional changes that have taken place after the conservation process.

Peaches in sugar wins against the fresh variety (and energy value: 175 g provide 120 kilo calories). As detailed nutrition experts consulted, losses of some minerals and vitamins which naturally contain in peaches are seen, but it is not particularly noteworthy (calcium, iron, phosphorus, vitamins C, B2), neither it’s qualitatively important for nutritional disorder. The amount of folic acid, on the contrary, increases by 66%.

Pineapple in syrup reduces its nutrients except vitamin A, which is doubled, and carbohydrates, as the syrup, being sugar syrup, increase the value of sugars and calories (175 g vs 140 g). Despite these losses, is still contains many of its vitamins, minerals and fiber. 175 grams provide 30% of the RDA of potassium, about 1/4 of the vitamin C and between 5-8% of fiber, magnesium and vitamins B1 and B6. It is also slightly diuretic and induces satiety with its fiber content.

Regarding the canned pears, the changes with the fresh variety is similar to that of pineapple, with reduction of nutrients (except carbohydrates), while maintaining many of the vitamins and minerals, especially iron and vitamin B.

Canned fruits in our kitchen

Canned fruits in our kitchen

Canned fruits in our kitchen

Canned fruits are a great alternative to enjoy this nutritious food at any time of year, but ideally you should not miss fresh fruit and to have these canned ones as a supplement. A delicious dessert ready in seconds, pineapple or peach in syrup, which can be enriched with whipped cream, caramel or syrup.

With strawberries, persimmons, currants, figs, raspberries, cherries, pears or apples you can make tasty canned pudding, juicy pies and puddings surprising. Also, salads are prepared in moments, as the fruit is cut and peeled, ready to mix and sprinkle with orange juice and some liquor. Cakes, mousse, ice cream, milkshakes… the potential of fruit preserves are great, just let loose your imagination.

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