Most nutrition authorities agree that you should eat more fruits and vegetables at every meal. Supermarkets abound with various ways to help you increase your vegetable and fruit intake, and these options include fresh, frozen, canned, and dried produce. While it is good to eat more fruits and vegetables overall, some are better choices than others.
Fruit and Vegetable Intake
The Dietary Guidelines for Americans recommend consuming two cups of fruit and 2 1/2 cups of vegetables each day as part of your 2,000-calorie diet. You may actually require more or fewer than 2,000 calories, and you should adjust your fruit and vegetable servings accordingly. One serving of fruit counts as 1/2 cup whole or cut up fruit or vegetables, 1/2 cup fruit or vegetable juice, or one cup leafy salad greens. Whole fruit, whether in their fresh, frozen, canned, or dried forms, are preferred to the juiced versions, which often have added sugars and lack the fiber of the other forms.
Nutritional Benefits
Fresh fruits and vegetables provide fiber, vitamins, and minerals that your body needs for normal functioning. Notable nutrients include vitamin A, vitamin C, folate, and potassium, and fruit and vegetables are the primary sources for them. The Dietary Guidelines for Americans show that individuals eating diets higher in fruits and vegetables have a lower risk of chronic disease. In addition, diets rich in fiber "may reduce the risk of coronary heart disease," according to the Dietary Guidelines for Americans.
Nutrient Density and Availability in Fresh Vs. Canned Produce
Eating Well Magazine author Rachael Moeller Gorman writes that fresh produce purchased when in season has the highest nutrient yield, assuming that the plant was harvested after the fruit or vegetable reached its fullest ripeness. Produce picked prior to full ripening with the intent of allowing it to ripen over time has less nutritional value than on-the-vine ripened produce, she adds.
Fresh produce in grocery stores are often picked prior to being fully ripened so that they can stay firm during shipment. In contrast vegetables and fruit picked for canning are often left to fully ripen before harvesting, resulting in a higher nutritional value of the ripe produce before canning. Since this preservation method involves extreme heat changes, some nutrients, such as the B vitamins and vitamin C, degrade and the relative levels decrease.
Sodium Content in Canned Vs. Fresh Food
Canned food is often criticized for its sodium content, and for good reason. Several canned foods have more sodium than their fresh and frozen counterparts. Processed foods and frozen vegetables are some of the largest contributors of sodium in the standard American diet, according to the Dietary Guidelines for Americans. Too much sodium in the diet contributes to increased blood pressure, a risk factor that could lead to various chronic conditions. Reduced-sodium and sodium-free canned or frozen food are better choices, if fresh produce is unavailable.
Cooking Method Affects Nutrient Content of Canned Vs. Fresh Produce
The cooking method employed to prepare the produce greatly affects the nutritional value of canned and fresh produce. Canned produce has already been subjected to high cooking temperatures, according to the Medline Plus website, and it is possible for the nutrient levels to be reduced compared to the fresh versions. Cooking the vegetables more may destroy the remaining nutrients.
In addition, canned vegetables are often softer in texture and could seem bland, but seasoning with more salt or fat serves to greatly affect the nutritional value of the overall meal. Light, quick cooking, like steaming and stir-frying are preferred cooking methods, because they preserve the vitamins and minerals of the food and result in brightly-colored, crisper vegetables than boiling or stewing food.
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