Are Canned Fruits And Vegetables Less Nutritious Than Fresh?

by Jo-Ann Heslin, MA, RD, CDN on June 14, 2018 · 0 comments

Not always. In some cases, the canning process locks in nutrients and in other cases it can enhance the availability of nutrients.

  • Canned blueberries contain more of the powerful antioxidant, anthocyanin, than either fresh or frozen.
  • Canned salmon is richer in heart-healthy omega-3 fats and calcium than fresh.
  • Canning releases health-promoting antioxidants. One half cup of canned tomatoes contains 11.8 milligrams of lycopene compared to 3.7 milligrams in a medium fresh tomato.
  • The heat treatment in canning carrots, spinach and pumpkin enhances the availability of carotene which is converted to vitamin A in the body. One-half cup of canned pumpkin has three times more beta carotene then fresh cooked pumpkin.
  • The amount of available lutein in corn, an antioxidant that protects your eyes, is enhanced by the canning process.
  • The fiber found in fruits and vegetables is unchanged by the canning process.


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