The American Institute for Cancer Research (AICR) recently published a comparison of the vitamin, mineral and fiber content in fresh, frozen and canned produce.
While canned and frozen fruits and vegetables lose some important vitamins, the minerals and fiber are preserved.
Water-soluble vitamins such as Vitamin C are significantly reduced or lost when fruits and vegetables are blanched in the freezing process. Riboflavin, thiamin and folate (Vitamin Bs) are also reduced in the canning and freezing process.
However, some antioxidants are made more readily available in some canned fruits and vegetables. For example, lycopene, a carotenoid and antioxidant in tomatoes, is more readily available and easier to absorb from canned tomatoes rather than fresh tomatoes.
According to AICR, foods containing carotenoids may help prevent and protect the body against some cancers such as prostate, lung, mouth and esophageal.
When you can't get your favorite fresh fruits and vegetables at your local supermarket or farmers market, frozen and canned versions can still be good choices. The AICR notes that at least five servings of fruits and vegetables are recommended for good health and a lower risk of cancer.
Source: AICR Newsletter, Summer 2103