Is Fresh Really the Best?
Is Fresh Really the Best?
You’ve probably heard the phrase, "fresh is best," regarding fruits and vegetables. While fresh produce has its perks, it’s essential to understand that frozen and canned options also offer great nutritional benefits. When I advise people to increase their fruit and vegetable intake, I emphasize a rainbow of colors regardless of whether the produce is fresh, frozen, or canned.
Fresh
Fresh fruits and vegetables are like nature’s original “fast food.” They’re incredibly convenient, often coming in edible wrappers. Think of apples, tomatoes, grapes, snap peas, peaches, kumquats, berries, cherries, and baby carrots – they require minimal preparation. A simple wash or peel is usually all it takes before you can enjoy them.
Fresh produce is at its best flavor-wise when it’s perfectly ripe and at room temperature. However, unless you pick it yourself or know the grower, there are a couple of drawbacks.
Many fruits and vegetables are harvested before they are fully ripe, so they might not have reached their peak nutrient content. Additionally, once harvested, nutrients in fresh produce can start to degrade. There’s no way to know how long that apple or tomato has been sitting in the store or your fridge.
But don’t get me wrong – fresh fruits and vegetables are still packed with nutrients and should be part of your daily diet. The key is to consume them as soon as possible after purchase.
Frozen
Frozen fruits and vegetables are often picked at their peak ripeness, blanched briefly to kill bacteria, and then flash-frozen to lock in nutrients. I like to think of frozen produce as being “suspended in time”—the nutrients are preserved and do not break down while they wait for you in the freezer.
I frequently recommend frozen fruits and vegetables without added syrups or sauces because they retain their nutritional value. They’re also incredibly versatile. You can steam them, add them to soups and stews, or thaw them under running water to toss into salads. Keeping various frozen options on hand ensures you always have something nutritious to add to your meals, whether a quick dinner or a refreshing smoothie.
Canned
Canned fruits and vegetables get a bad rap for being the most processed, but this isn’t always a negative. Like frozen produce, they’re blanched before canning, which helps kill bacteria. However, canned goods often come with added sugars or salts – fruits might be in syrup, and vegetables might be in brine.
If you opt for canned products, here are some tips to maximize their nutritional benefits:
Choose wisely: Look for low-sodium or no-added-salt vegetables and fruits canned in juice or light syrup.
Drain and rinse: Pour off the canning liquid and rinse with water. This simple step can reduce sodium content by 20-40%.
Making the Best Choice
Ultimately, whether you choose fresh, frozen, or canned fruits and vegetables, the most important thing is to eat a variety. Aim for at least five, and ideally up to nine, servings of fruits and vegetables each day. This variety will help you get a broad spectrum of nutrients your body needs.
Remember, the best choice is the one that fits your lifestyle, budget, and taste preferences. Fresh, frozen, or canned – each type has its advantages, and all can be part of a healthy diet. Don’t stress too much about having fresh produce all the time. What matters most is consuming more fruits and vegetables in any form you can enjoy and afford.
Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was originally posted Mar 26, 2021and is updated here.
