Canned vegetables are a convenient, healthy addition to any diet. Naturally low in fat and calories, these processed foods have long been maligned as nutritionally inferior to fresh produce. In reality, canned vegetables provide benefits that even fresh vegetables cannot. Learning more about the advantages of canned vegetables can help you make the best choices for your health and your family's health.
Convenience
While fresh vegetables may not be available year-round, canned vegetables are available any time you want to use them. They can be purchased in large quantities and stored without fear of spoiling. Preparation of canned vegetables typically involves opening the can and cooking them for only a few minutes in the microwave or on the stove. Unlike fresh vegetables, no cutting, chopping or long cooking times are involved.
Nutrition
Canned vegetables retain many of their nutrients through the canning process and during storage. In most cases, canned vegetables are canned immediately after picking, so the nutrients remain at that level. In comparison, fresh vegetables lose nutrients during storage and shipping. The phytochemical content of some foods actually increases when processed and canned. Two notable examples are the lycopene in canned tomatoes and the beta-carotene in canned carrots and pumpkin, which are more accessible than in these foods' fresh counterparts.
Food Safety
Canned vegetables may be safer than fresh vegetables when it comes to microbial contamination. Food poisoning caused by microbial contamination of fresh vegetables is a growing problem. In the United States, bagged spinach has been responsible for several outbreaks of E. coli; peppers and tomatoes have both been linked to salmonella outbreaks. Most microorganisms do not survive the commercial canning process, although canned vegetables may contain botulinum toxin. Contaminated canned vegetables are usually easy to recognize and signs include a bulging can, foul odor and spurting liquid when the can is opened. Contaminated fresh vegetables normally display no visible signs.
Health
All vegetables, including canned, provide important vitamins, minerals and fiber that promote health. People who consume higher levels of vegetables and fruits have a lowered risk of a wide range of diseases, including cancer, heart disease, diabetes and neurodegenerative diseases. Because of their availability, convenience and low cost, canned vegetables are an easy way to increase the number of vegetables you eat in a day. Adding canned vegetables to other dishes is an easy way to increase the overall nutrient content of your meals.
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