University of Illinois research comparing fresh vegetables to canned and frozen vegetables indicates that canning is among the safest ways to preserve foods. The high temperatures used in preparation kill microorganisms that can infect food and cause illness. Canned vegetables also have nutritional values comparable to their fresh counterparts.
Vitamin A
Canned carrots, spinach and sweet potatoes are high in carotenes and antioxidants, which protect against chronic disease and free radicals that can damage the body's cells. The nutrients found in carotene-rich canned vegetables remain stable during the canning process, providing just as much protection as their raw form.
Tomatoes and tomato-based foods like marinara sauce are high in the antioxidant lycopene, which actually has better protective qualities after canning.
Vitamin C
Vitamin C is found in high concentrations in canned spinach, tomatoes, and asparagus. During the heat-treatment process prior to canning, these vegetables tend to release a good portion of nutrients into the liquid. But the nutrients can be recovered if the veggies are used in recipes for soup, gravy and flavoring.
Folate
Canned beets, corn and peas are good sources of folate, a vitamin essential for red and white cell growth and reproduction. Getting too little folate could result in anemia. Anemia causes fatigue and inhibits concentration.
Fiber
Carrots and peas are good sources of dietary fiber. The Mayo Clinic reports that fiber can lower the risks of heart disease and diabetes. Researchers from the University of Illinois at Urbana-Champaign indicate that not only does canning not affect the fiber content in vegetables, but canning may even improve fiber's usefulness by making it more soluble.
Thiamin
The USDA indicates that beans are an important source of protein for vegetarians. Not only do they provide up to 40 percent of the recommended daily intake of folate, but beans are also a good source of thiamin, a B1 vitamin that improves mental performance.
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