{"id":27317,"date":"2023-04-10T08:00:56","date_gmt":"2023-04-10T07:00:56","guid":{"rendered":"https:\/\/research.reading.ac.uk\/research-blog\/?p=27317"},"modified":"2023-04-04T14:18:37","modified_gmt":"2023-04-04T13:18:37","slug":"frozen-and-tinned-foods-can-be-just-as-nutritious-as-fresh-produce-heres-how","status":"publish","type":"post","link":"https:\/\/research.reading.ac.uk\/research-blog\/2023\/04\/10\/frozen-and-tinned-foods-can-be-just-as-nutritious-as-fresh-produce-heres-how\/","title":{"rendered":"Frozen and tinned foods can be just as nutritious as fresh produce \u2013 here\u2019s how"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]The ongoing cost of living crisis and\u00a0fruit and vegetable shortages<\/a>\u00a0have left many people worrying about how they\u2019re going to get these important foods in their diet. Yet in spite of this, many people may still avoid frozen and tinned produce in the belief that fresh produce from the supermarket is better.<\/p>\n

However, not only can frozen and tinned produce be\u00a0just as nutritious<\/a>\u00a0as fresh fruits and vegetables, in some cases they may actually be more nutritious.<\/p>\n

Some people shy away from frozen and tinned foods because they\u2019re technically classified as \u201cprocessed foods\u201d. While these foods may include preservatives, these ingredients are tightly regulated and have\u00a0no adverse effect on health<\/a>. Not to mention that the preservation processes used to prevent these foods from spoiling are actually the reason they\u2019re able to maintain so many important nutrients.<\/p>\n

\"Frozen<\/h2>\n

Nutrient quality<\/h2>\n

Fruits and vegetables begin to lose nutrients\u00a0as soon as they\u2019re picked<\/a>. They can lose\u00a0up to half<\/a>\u00a0of some nutrients within a couple of days of being harvested.<\/p>\n

Vitamins such as vitamin C are especially susceptible to being lost after being picked. Green peas lose about half of their vitamin C within the first two days after harvest. Similar losses are observed in\u00a0broccoli and beans<\/a>.<\/p>\n

There are many reasons why these nutrients are lost after harvest. First, exposure to light and air can initiate a chemical process called\u00a0photo-oxidation<\/a>, which causes nutrients to break down. In addition, natural enzymes present in foods can also break down the nutrients. Microorganisms from soil, air and water can also find their way into foods and\u00a0feed on the nutrients<\/a>.<\/p>\n

But the methods used to freeze and can foods both prevent spoilage and lower the amount of nutrients lost from the product, as they stop these processes in their tracks.<\/p>\n

Canning involves adding heat into foods \u2013 typically using temperatures between 120-140\u2103 to preserve them. Even though foods are only subjected to these temperatures for a few minutes at a time, this\u00a0inactivates certain enzymes and destroys most microorganisms<\/a>, preventing the food from spoiling while ensuring many important nutrients aren\u2019t lost.<\/p>\n

Freezing, on the other hand, removes heat from the food. By lowering its temperature enough that the water in the food freezes (around -20\u2103), this slows down the chemical reactions that occur in food \u2013 again, preventing important nutrients from being lost. It\u2019s also common practice to\u00a0blanch foods<\/a>\u00a0prior to freezing. This also inactivates the natural enzymes in the foods, preventing further nutrient loss.<\/p>\n

Thermal processes (such as canning and blanching) can themselves lead to some inevitable nutrient loss. But the extent of this loss depends on the foods and the\u00a0nutrients they contain<\/a>.<\/p>\n

Canning generally leads to a much higher loss of some nutrients than blanching and freezing. This is because it employs higher temperatures and harsher processing conditions, with most fruits and vegetables needing to be boiled in water before being sealed.<\/p>\n

Carrots, for example, lose very little vitamin C during freezing. But they can lose a\u00a0significant proportion<\/a>\u00a0of their vitamin C during canning because it\u2019s a water-soluble vitamin \u2013 meaning that it\u2019s easily broken down in water, especially after being degraded by heat.<\/p>\n

In contrast, vitamin A loss is\u00a0much lower during canning<\/a>\u00a0since it\u2019s more stable against heat. In fact, more vitamin A is lost during the freezing process.<\/p>\n

Important nutrients<\/h2>\n

Though some nutrients can be lost during the blanching, freezing and canning processes, in many cases the foods still retain more important nutrients than they would if picked just before peak ripeness and shipped to their destination supermarket. For example, research shows that the\u00a0vitamin content of frozen blueberries<\/a>\u00a0is comparable \u2013 and sometimes even higher \u2013 than that of fresh blueberries.<\/p>\n

And while tinned peaches may lose some nutrients during the canning process, there\u2019s then virtually\u00a0no change in their nutrient levels<\/a>\u00a0even after three months in storage. The same is true of many other canned and frozen produce, such as peas, sweetcorn and broccoli, which keep\u00a0many of their nutrients<\/a>\u00a0even after a year in storage.<\/p>\n

The same applies to other compounds present in foods. For example, polyphenols \u2013 natural compounds found in most fruits and vegetables, some of which have been linked to\u00a0better heart health<\/a>\u00a0\u2013 can be\u00a0preserved for longer<\/a>\u00a0through freezing.<\/p>\n

Ultimately, while there may be some differences in the nutrients available in fresh versus frozen or tinned produce, no one type of food is significantly better than the other. Well, in most cases.<\/p>\n

The exceptions include\u00a0lycopene in tomatoes<\/a>, the compound that gives tomatoes their red colour, which is actually\u00a0higher in canned tomatoes<\/a>\u00a0than fresh tomatoes. There are several reasons for this \u2013 such as the high temperatures used during canning helping release more lycopene. And since it is linked with a\u00a0lower risk of cardiovascular disease<\/a>, you may want to consider buying canned tomatoes instead \u2013 or canning fresh tomatoes yourself.<\/p>\n

Frozen and canned fruits and vegetables are a great way of getting the nutritional benefits of fresh produce without breaking the bank. And in the midst of our current food shortages, they can be a more accessible and longer-lasting option.<\/p>\n

Gunter Kuhnle is <\/span>Professor of Nutrition and Food Science, University of Reading. Keshavan Niranjan is <\/span>Professor of Food Bioprocessing, University of Reading.<\/span><\/p>\n

This article was republished from The Conversation<\/a> under Creative Commons licence.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

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