Comparing Nutrition in Fresh, Frozen, and Canned Produce

One of the staples of eating right is getting enough fruits and veggies in your diet like those you enjoyed at OHI, but you might be overwhelmed by the options you have for purchasing these items at the grocery store. Naturally you might shop for your fruits and veggies in the fresh produce section, but you might also wonder if you can get the same nutritional value from canned or frozen vegetables. The answer definitely varies depending on the type of produce and the way in which it is preserved, but some basics about the differences between fresh, frozen, and canned items are discussed below.

Baseline nutrition
In most cases, canned and frozen vegetables are preserved at the peak of their harvest season, so they do have a similar nutritional profile as fresh fruits and veggies. However, you should also consider how your body processes different foods, as you may not get as many of the nutrients out of a frozen variety as you would from fresh. For example, frozen spinach tends to have more bioavailable nutrients than fresh, while foods like peaches and berries are best eaten fresh and raw.

Additives and preservatives
On top of the basic nutritional content of frozen and canned fruits and veggies, you also have to think about the ways in which these foods are packed. Salt, sugar, and fats are often used to flavor and preserve frozen and canned foods, thereby diminishing their nutritional value. When you do select canned or frozen varieties, you should stick to those with ingredients limited to fruits and vegetables—and water in the case of canned foods.

DIY food preservation
One compromise you can make to enjoy the convenience of canning and freezing foods is doing the preserving yourself. Growing your own foods or getting them from the farmers market will ensure optimal nutritional, even if you freeze or jar a portion of your harvest.

If you are interested in living better with a balance between your body, mind and spirit, discover the holistic healing program at Optimum Health Institute . OHI’s program uses teachings from 24 ancient spiritual disciplines over three interlocking courses, which may be taken consecutively or independently. Call (800) 993-4325 or visit OptimumHealth.org to get more information that will help you live well and tap into natural mechanisms for healing.