Many people believe that fresh fruits and vegetables are the best choice for optimal nutrition, often viewing canned options as inferior due to the processing they undergo. However, recent research has shown that canned fruits and vegetables can offer nutritional value comparable to their fresh or frozen counterparts. In fact, for certain produce, canned options may even have higher nutritional content.
A study conducted by researchers at Michigan State University, published in the “American Journal of Lifestyle Medicine,” found that canned fruits and vegetables are just as nutritious as fresh or frozen ones. Particularly, canned tomatoes were noted to have higher levels of B vitamins, vitamin E, and carotenoids compared to fresh tomatoes. The canning process also makes the fiber in legumes more soluble, which is beneficial for the body.
Additionally, The Foundation for Fresh Produce (FPP) highlighted a survey that found adults and children who frequently consume canned foods—defined as eating six or more different canned products within two weeks—tend to have healthier eating habits than those who eat one or two kinds. The study revealed that canned food consumers had higher intakes of fruits and vegetables and a broader range of essential nutrients, including calcium and fiber, as reflected in their higher Health Eating Index (HEI) scores.
Moreover, canned products offer excellent cost-effectiveness, helping families save on their grocery budgets. According to FPP, there is no significant price difference among fresh, frozen, and canned fruits and vegetables. However, they found that the cost of canned vegetables is half that of frozen vegetables and just a fifth of fresh options. Popular canned vegetables like corn, tomatoes, peas, and green beans are generally cheaper than their fresh or frozen versions.
Another advantage of canned produce is that the fruits, vegetables, and legumes are harvested at peak ripeness, which helps retain their nutrition, flavor, and safety. Experts from the UN Food and Agriculture Organization have noted that produce has the highest nutritional value at the time of harvest. Once harvested, fresh crops begin to lose nutrients, as they are cut off from their soil or energy sources. Furthermore, if vegetables are stored for too long before cooking, they may lose additional nutritional value.
A study from UC Davis indicated that spinach stored at room temperature (68°F) for seven days could lose nearly all its vitamin C, while refrigerating it could result in a 75% loss. In contrast, carrots left at the same room temperature only lose 27% of their vitamin C.
FPP encourages consumers to enjoy fruits and vegetables in whatever form they prefer—fresh, canned, or frozen. Canned foods not only simplify healthy eating, being nutritionally comparable to fresh and frozen options, but they also make it easier for people to enjoy convenient, wholesome meals at home, fostering better dietary habits.
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