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Is Fresh Always Best?

Sharon Palmer

I’m answering your top nutrition question today on the hot topic of frozen and canned fruits and vegetables. Does this form offer the same nutritional benefits as fresh? Read on to learn more about this intriguing topic.

Question: Do frozen and canned fruits and veggies offer the same nutritional benefits as fresh? -Angela

Answer:

That’s a great question! The perception today is that fresh is always best. But that may not be the case. The benefits of fresh vs. frozen or canned are different for certain types of produce. Fresh veggies are typically higher in the more sensitive nutrients, like vitamin C and B vitamins. However, cooked fruits and vegetables (as they are in canned produce) are typically higher in carotenoids, such as lycopene. In some cases, cooking destroys some of the nutrients, while in other cases cooking actually opens up the cell walls in the plant to better release nutrients so that they become more bioavailable to humans. Frozen fruits and vegetables in airtight containers for have little nutrient loss, overall, especially if they are used within a year. Overall, I recommend consuming all types: frozen, canned, cooked, and fresh. Eat a variety to gain different benefits.

One thing to keep in mind is that fresh produce sold in supermarkets is often harvested up to two weeks prior to consumption, meaning it is not picked when it is mature and at its nutrition peak. On the other hand, frozen and canned produce is picked when it is ripe and at its nutrition peak. It’s also a good idea to eat more seasonally. When fresh is out of season, turn to frozen and canned more often. Don’t get too hung up on what is more beneficial—just eat more fruits and veggies, period! And try not to overcook vegetables in large amounts of water, which can leech away more of the nutrients. Check out one of my favorite recipes using preserved produce, such as canned beans and corn: Mississippi Caviar.

Mississippi Caviar

Eat and Live Well,

Sharon

Check out other nutrition questions I’m answering at The Plant-Powered Dietitian:

Is Coconut Oil Healthy?
Should I Try a Keto Diet?
Do Turmeric and Hemp Prevent Cancer?
How Can I Make the Switch to a Vegan Lifestyle?

About Ask Sharon

As part of my program “Ask Sharon”, I am answering the top question of the month submitted through my   blog,   Facebook,   Twitter   or   Instagram   to answer here. You can even win a prize! Don’t forget to submit your burning nutrition question this month via my blog, or other social media.

 

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