Fresh, Frozen or Canned Fruits and Vegetables
Fresh
The growth of international trade has increased availability of a wide selection of fresh fruits and vegetables on a year-round basis. At the same time, value-added products such as pre-washed spinach, prepackaged coleslaw, ready to serve baby carrots and diced fruit salads provide consumers with convenient options. Most people agree that fresh produce has the best texture and appearance.
Frequent trips to the grocery store to purchase fresh produce is not always possible and it is practical for consumers to buy frozen or canned produce to have on hand in the freezer or cupboard.
Frozen
Few preservatives are used in frozen produce and most nutrients are retained when the food is picked at peak quality, quickly blanched and frozen (1). Frozen fruits and vegetables provide a good alternative.
Canned
Canned or frozen produce have the advantage of convenience and are a good choice when fresh fruits and vegetables are out of season and imported produce is more expensive (2). Tests conducted at the University of Illinois found that canned and frozen fruits and vegetables can rank nutritionally equal to fresh produce because they are processed immediately after harvest, when nutrient content is at its peak. Vitamin C in green vegetables is an example where the transport to market can lower the vitamin C content of fresh vegetables. This is less of an issue for fruits because they are more acidic and less susceptible to vitamin C loss during storage (2). Canned fruits and vegetables compare nutritionally very well when compared to fresh. There is some loss of vitamin C content during heat processing but the results contain stable levels of most nutrients. The amount of a vitamin, mineral or fibre in canned food remains consistent, even after two years of shelf storage (3). Canned foods have been cooked so they require minimal additional cooking (3).
- Canned vegetables have a reputation of containing high sodium content and canned fruits can be packed in syrup. Today most manufacturers offer low sodium and low sugar versions of their products.
- With canned fruits and vegetables it is important to read the label and be aware of the sugar or salt content. Rinsing canned vegetables for 2 minutes before cooking will help limit the salt content (4).
The undisputed down side of canned produce is appearance and taste. The appearance and texture of many canned produce items are simply not as pleasant as the fresh product.
Which is better?
Use what best fits your schedule and lifestyle.
Canned or frozen are nutritionally good alternatives to fresh fruits and vegetables (3)(4)
References
- Yale-New Haven Hospital
http://www.ynhh.org/online/nutrition/advisor/fruits_veggies.html
- Colorado State University Cooperative Extension
http://www.ext.colostate.edu/pubs/COLUMNNN/nn970122.html
- University of Illinois
http://nutrican.fshn.uiuc.edu/findings.html
- Health Canada
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/tips-trucs/index_e.html
Information about Healthy Eating