Why Tinned and Frozen Food Might Be Healthier for You Than You Think

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Frozen and tinned fruits are known to have a longer shelf life compared to fresh ones, and they are usually more affordable. However, some consumers tend to shy away from these options at the supermarket because they believe that fresh produce is always the healthiest choice. But is this belief entirely accurate? According to nutritionists, not quite.

Contrary to popular belief, frozen and tinned fruits can provide just as much nutrition as fresh ones. In fact, these options may even have some advantages over fresh produce. For example, fruits that are frozen or tinned are often picked at the peak of their ripeness, and then immediately preserved. This means that they retain a lot of their nutrients, which may be lost in fresh fruits that have to endure transportation and storage before reaching the store shelves.

Additionally, frozen fruits are often frozen at their peak freshness, locking in the nutrients until the time of consumption. This means that they can be enjoyed year-round, and are a great option for those who want to incorporate fruits into their diet even when they are out of season.

Moreover, tinned fruits are also a good option, as they are often canned at the peak of their freshness. They are usually packed in natural juices or light syrup, making them a healthy and convenient choice for those who are always on the go.

The Benefits Of Frozen Fruit

Fruits are known to lose their nutrients soon after being picked. Vitamin C, a vital nutrient for maintaining healthy skin and bones, can decrease by up to 50% within a few days of picking. This loss of nutrients can be further exacerbated due to the time taken from picking to being sold in a shop and then being consumed. There are three main ways in which fresh fruits lose their nutrients. Exposure to light and air triggers photo-oxidation, which causes vitamins and nutrients to break down. Natural enzymes found in fruits can cause nutrient levels to drop over time, leading to a loss of color and flavor. Finally, microorganisms from the soil can find their way into fruits and break down and feed on the nutrients.

However, freezing can help preserve the nutrients in fruits. First, the fruits are blanched, i.e., briefly exposed to boiling water or steam, which inactivates the enzymes and prevents nutrient loss. The temperature of the fruits is then lowered to around -20°C (-4°F), which causes the water in the food to freeze. This slows down the chemical reactions that occur in food, preventing important nutrients such as vitamin C, polyphenols, and some antioxidants from being lost. In many cases, frozen fruits retain more essential nutrients than those picked just before peak ripeness and sold in a supermarket. Frozen blueberries, peas, and broccoli, for instance, contain comparable or higher nutrients than the fresh option. Moreover, polyphenols, a natural compound found in fruits and vegetables that work as antioxidants in the body, are better preserved through freezing.

However, freezing can affect the taste and texture of fruits. The freezing process can damage the cells in delicate fruits like strawberries, reducing them to mush. It's recommended to eat frozen berries as a way of easily adding nutrients to your diet. Frozen berries as a low-sugar fruit and are great for adding protein smoothies. It’s recommended to watch out for added sugar in canned fruit as it is often canned in syrup rather than water. 

The Benefits Of Tinned Fruit

Canning food is a more rigorous process that involves boiling most fruits and vegetables in water before sealing them in a tin, which may cause a significant decrease in their vitamin content. However, not all nutrients are destroyed during the canning process, as vitamin A is preserved in higher levels compared to freezing, and lycopene, an antioxidant found in tomatoes that gives them their red color, is actually more abundant in canned tomatoes than in fresh ones. Lycopene has been associated with a lower risk of cancer and cardiovascular disease.

On the other hand, vitamin C, which is water-soluble and easily breaks down in the water, is depleted when fruits and vegetables are canned. Some vitamins, especially water-soluble ones, can leach out into the liquid, which can affect the nutrient content in cans, depending on whether the liquid is used or not.

Although the texture of some canned fruits and vegetables can change, they still usually contain the same amount of fiber. The canning process does not significantly affect the fiber content of most fruits and vegetables. However, it's important to watch out for added sugar in canned fruits, which is often in the form of syrup rather than water. It's also essential to be aware of what the fruit is canned in, as it can contain other vitamins and minerals but will also have added sugar.

Dried fruits and fruit juices, including shop-bought smoothies, should be avoided due to their high sugar content. Although fruit is generally healthier than cake, sugar is sugar, and the body can't differentiate between sugar from cake and sugar from fruit. Nonetheless, buying fruit canned in water is still nutritious. Ultimately, the best kind of fruit is the one that is eaten, regardless of whether it's fresh, frozen, or canned.

Frozen and tinned fruits may have a longer shelf life, be more affordable, and provide just as much nutrition as fresh produce. In some cases, these options may even have advantages over fresh fruits by being picked and preserved at their peak ripeness, retaining essential nutrients lost in transportation and storage. Although freezing may affect the taste and texture of delicate fruits, it preserves essential nutrients such as vitamin C, polyphenols, and some antioxidants. Canning food is a more rigorous process that may cause a significant decrease in vitamin content but can also preserve nutrients such as vitamin A and lycopene. Ultimately, the best kind of fruit is the one that is eaten, regardless of whether it's fresh, frozen, or canned. So, next time you're at the supermarket, don't shy away from the frozen or tinned fruit aisle and consider incorporating these options into your diet for a convenient and nutritious alternative to fresh produce.