Are Canned Vegetables or Frozen Vegetables the Healthiest?

Vegetables

Frozen vegetables and canned vegetables are often used when fresh vegetables are not available. Although fresh vegetables are the best and healthiest choice to eat, when they are not available canned and frozen may be the next best thing. But which is best?

Frozen Vegetables

If fresh vegetables are not available, the best option to pick is frozen vegetables. Once vegetables are frozen, most of their nutrients will be locked in until they are cooked. Some frozen vegetables may contain added sugars and salts so be sure to read the labels. They can retain most of their nutrient content depending on how they are cooked. It is not a good idea to boil frozen vegetables because most of the nutrient content is depleted. The nutrients of boiled vegetables end up in the water. Therefore, in order to receive all the vital nutrients, you would have to drink the boiled water.

The best way to prepare frozen vegetables is to steam them. Steaming vegetables is the best way to maintain the vital nutrients. Although it is important to not over steam them because this will cause the nutrients to decrease. If you can not steam the vegetables, the second best option is to cook them in the microwave. The microwave will keep many of the nutrients from being lost.

Canned Vegetables

If fresh or frozen vegetables are not available, your next option will be canned. The original nutrient content of the vegetables in a can are far less than that of fresh vegetables. The reason vegetables in a can have a much lower nutrition content is because they are often heated to extremely high temperatures in order to preserve the food and make it safe for eating. This does destroy some of the nutrition content.

Some canned vegetables do contain added sugar and salt so be sure to read the ingredients label before purchasing. However, there are some benefits to canned fruits and vegetables as well. They are normally canned after being picked fresh and they still do offer many health benefits, vitamins and minerals. (source: https://www.eatsmart.umd.edu/cooking/food_pantry_canned_vegetables.cfm). During the winter seasons in many parts of the world fresh produce is hard to come by and often shipped from long distances before it reaches your local grocery store. In this instance canned products may be a better option.

You can also learn to can your own fruits and vegetables from your own garden!

References:

“Fresh vs. Frozen?” Healthcastle.com

“Fresh, Canned, or Frozen Vegetables” IVillage.com