Fresh, Frozen or Canned?

Are you confused as to how you should purchase your fruits and vegetables?

I recently had a conversation with someone who said canned and frozen fruits and veggies lack nutrients and she would only buy fresh. While I respect her opinion, I felt compelled to correct this myth.

There is a false perception among a large portion of our population that unless produce is purchased fresh, it will not contain any nutritional value. A recent blurb in a Houston, Texas online news outlet set out to put its readers straight about the nutrient values of fresh, frozen or canned produce.

Contrary to popular belief, frozen and canned fruits and vegetables can actually contain more nutrients than their fresh counterparts. This is because of the amount of time and distance fresh produce must travel to make it to your local supermarket. Often times these products are kept in temperature controlled conditions in order to inhibit or slow the natural process of ripening while in transit. This is done for the perceived consumer benefit of purchasing “fresh” produce. You think it’s fresh because you purchase it just before ripening and allow it to mature in your home. However, the transport time your “fresh” produce was exposed too could amount to several weeks.

With the growing variety of produce in supermarkets year round, more and more fruits and vegetable are being exposed to this process since specific types of produce are only seasonal products. These control measures used during transport decrease the nutrient values in your produce. In order to ensure maximum nutrient content in fresh produce, I suggest purchasing from local farm stands or farmers markets whenever possible.

On the other hand, frozen and canned vegetables are sometimes more nutritious than fresh fruits or vegetables. This is because these fruits and vegetables are packed at their peak thereby maintaining the vitamins and nutrients that may otherwise be lost in transport. However, while this may be true, how they are packed should be taken into consideration. Often times the medium it is packed in consists of a high sugar or sodium content. Therefore, it is important to review the ingredient label before purchasing frozen or canned versions to ensure that you will be getting the desired nutrients without any undesirable ingredients. When possible, purchase low or no sodium items. Additionally, make sure these products are packed in water or their own natural juices and that no sugar is added.

For the busy consumer, frozen or canned vegetables and fruits are a great option. What’s your take on this topic? Please leave a comment below.