|
Which is better for your health: fresh, frozen or canned
fruits and vegetables? The answer is: Any and all.
Canned fruits and vegetables often are considered
nutritionally inferior to their fresh and frozen counterparts.
While this may be true regarding sugar and salt content, it's not
true when it comes to other nutrients. In fact, in a recent
study completed at the University of Illinois, many of the canned
fruits and vegetables evaluated contained as much or more of
certain nutrients than their fresh and frozen counterparts.
For example, most brands of canned apricots, spinach and
pumpkin provided more vitamin A per serving than their fresh-
cooked counterparts. Also, canned asparagus, potatoes and
spinach tended to outrank or equal fresh-cooked varieties for
vitamin C. On the other hand, fresh-cooked tomatoes tended to be
higher in vitamin C and fresh-cooked carrots higher in vitamin A
per serving than canned or frozen types.
One reason canned (and frozen) fruits and vegetables
sometimes rank nutritionally superior to fresh produce is
they're usually processed immediately after harvest, when
nutrient content is at its peak. This is especially true when it
comes to the vitamin C found in green vegetables. The longer a
green vegetable sits on a truck or in the supermarket, the lower
its vitamin C content. Because they are more acidic, fresh (as
well as frozen and canned) fruits are less susceptible to loss of
vitamin C during storage.
This is not to say there aren't downsides to eating canned
versus fresh and frozen products. Canned vegetables are
notoriously high in sodium and canned fruits packed in syrup are
high in sugar. However, with the growing popularity of low
sodium and low sugar versions of products, most manufacturers now
offer low-sodium and salt-free versions of their canned
vegetables. In addition, juice-packed fruits generally are
available at a cost similar to fruits packed in syrup.
The other downside is taste. Many fruit and vegetable
lovers simply prefer the taste, texture and look of fresh and
fresh-cooked produce. Canned and fresh-cooked green beans simply
are not the same product. Nor are canned, frozen and fresh-
cooked corn.
Still, the University of Illinois study underscores a
message nutritionists have long emphasized: canned and frozen
produce is a nutritionally sound alternative to fresh fruits and
veggies. Frozen and canned products are particularly good to
have on hand for times when you can't get to the store for fresh
products or when fresh fruits and vegetables are out of season or
out of your price range.
For more information, contact your local
Colorado State University Extension office.
|
