Canned vegetables are typically less expensive than fresh or frozen varieties, and their shelf-life is unsurpassed. But when it comes to nutrition, the prevailing view is that vegetables coming out of a can can't give you the nutrients you need. Fortunately, for budget-conscious consumers, this common myth isn't necessarily true, and canned vegetables may be a good way to get more vitamins, minerals and phytochemicals in your diet.
Nutrients
The nutrient content of vegetables tends to be highest immediately after picking, which is when canning typically occurs. Although nutrients can be lost during the canning process and the long storage time spent in the can, the loss may not be as great as seemingly fresh produce bought from your local supermarket. Most fresh produce spends a long time between harvest and purchase, and nutrients are lost, especially because the vegetables are exposed to air and fluctuating temperatures. Vitamin C and thiamin are particularly vulnerable to degradation over time.
Sodium
One of the biggest concerns about canned vegetables is the high sodium content in many varieties. Low-sodium versions are a healthier choice, but even these often contain some salt. To further improve the nutrition of your canned vegetables, place them in a strainer and rinse them gently in cold water before cooking to remove as much of the salt as you can. The 2010 Dietary Guidelines for Americans recommends keeping sodium levels under 1500 mg a day.
Phytochemical Activity
In some cases, canned vegetables have more phytochemical activity than even freshly picked vegetables. The lycopene in tomatoes, for example, is more concentrated in canned varieties. Lycopene is the compound that makes tomatoes red, and it works as an antioxidant and cancer preventive agent in the body.
Preparation
The preparation method used to cook vegetables also matters, whether you are cooking from fresh or using vegetables from a can. Boiling fresh vegetables for a long time destroys many of the vital nutrients that make them the healthiest option, and lightly steaming or microwaving canned vegetables can keep further nutrient loss to a minimum.
Considerations
Although in most cases, fresh picked vegetables eaten shortly after harvest are the ideal form, in practice it isn't always practical. For vegetables that are in season, choose locally produced fresh vegetables to maximize the nutrition of your food. In other cases, canned vegetables that are low in sodium can be a healthy option, especially when the alternative is no vegetables at all. Canned vegetables may also be safer because they are less likely to be contaminated with food-borne microorganisms such as E. coli and salmonella, which are destroyed during the canning process.
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