By Alison Hare, Nutrition Student
When you enter a grocery store, you may find yourself overwhelmed by the number of choices of fruits and vegetables that are offered. In the produce section you can find freshly harvested fruits and vegetables, there is also an entire section devoted to frozen foods, and aisles upon aisles of canned goods. Do you opt for fresh produce and hope that you eat it before it goes bad or do you choose something canned or frozen? Are those canned or frozen foods as “healthy” as the fresh ones? The cost of food may also be a contributing factor when making these choices, and fresh produce can often be expensive, especially when it is not in season.
Freezing and Canning Foods
It’s no secret that food from the produce section spoils quickly, so other strategies, like freezing, freeze-drying, or canning, are used to preserve foods to make them last much longer. In fact, when a fruit or vegetable is harvested, it is immediately processed to prevent the loss of nutrients and extend the amount of time that food can sit on a shelf. Have you ever wondered if these processes effect the nutrient content of your foods? A study in Spain found that freeze-drying orange puree did not destroy the amount of vitamin C in the puree depending on the temperature and duration of freezing. Vitamin C is considered a strong antioxidant, meaning that it can protect the body from harmful damage. The amount of beta-carotene in the orange puree was also measured. Beta-carotene is a component of foods that gives them bright yellow, orange, or red colors and can be turned into vitamin A, which is important for eye health. Like vitamin C, beta-carotene is also a strong antioxidant. Just like vitamin C, beta-carotene is also a strong antioxidant. During freezing, it was found that the beta-carotene levels of the orange puree were also not changed by low pressure freezing.
When a food is canned, it is heated to a temperature to kill bacteria and prevent bacteria from growing. During this heating process, some vitamins that are sensitive to heat, like vitamin C and thiamin are destroyed, meaning that the foods that are canned have slightly lower amounts of these vitamins, but the difference between canned and fresh were minimal.
Grocery Shopping Backed by Science
While vitamins and minerals that are sensitive to heat may be destroyed during processing, many frozen and canned foods are still just as nutritious as fresh produce. By keeping a few things in mind, it is possible to include nutrient-packed foods in your diet without overspending at the grocery store.
As far as frozen foods go, its best to purchase berries like raspberries, strawberries, and blueberries frozen to extend their shelf-life. Frozen berries can be easily used in smoothies or thawed as a quick snack. Many vegetables can be purchased frozen and quickly cooked in a pinch for dinnertime. Frozen broccoli is also a great way to eat more green vegetables and avoid having to trim off brown edges. You can also freeze your own veggies, just be sure to blanch them before freezing.
Purchasing canned goods can be overwhelming because of all the different choices. Always make sure to check the expiration date and the outside of the can for any dents. Choose cans that do not have dents and are not passed the expiration date. Pay attention to the amount of sodium and sugar, as they are often added to fruits and vegetables when they are being canned. Pick fruits that are canned in water or 100% juice and vegetables that are “no salt added” or “no sodium”.
Next time you’re at the grocery store, try picking up a variety of fresh, frozen, or canned produce! By shopping smart, you are sure to pick foods that are nutritious that won’t hurt your wallet.