Canned Vegetable Nutrition

Many people think that canned vegetables contain less nutrients than the fresh ones. In fact, fresh vegetables may not be more nutritious than canned foods. Recent studies show that canned fruits and vegetables contain the same amount of dietary fiber and vitamins as the fresh one. In some cases, the the canned food even contains more nutrients than the fresh ones. Fresh fruits and vegetables will have vitamin losses once they are picked up from the field. It might take one or two weeks for them to be stored or to be transported before entering the market. To avoid the potential spoiling, fruits or vegetables are usually picked up before their ripening dates. On the contrary, canned fruits and vegetables are usually harvested when fully ripened and will be processed within a few hours. This will be helpful to retain more vitamins than fresh fruits and vegetables from the market.

Generally, proteins and fat substances in canned vegetables can remain intact. Because vitamins are more sensitive to heat, light and oxygen, the vitamin content in canned vegetables will be higher than the fresh ones which have been stored in the refrigerator for a long time. As we all know, the loss of vitamin C in asparagus, spinach and green beans after 24 hours of storage will be 40%, 30% and 20% respectively. The losses of vitamin C in canned food will be significantly lower than home cooking. Some studies performed in Germany showed that vitamin A, B, E and folic acid in canned food can be well preserved along with carbohydrate, protein, and fatty acid.

So, canning is one of the best ways to preserve vegetables and fruits, and the process of sterilization will be completed in the container. Metal containers can quickly transmit the heat into the center of the product for better sterilization. High quality container are able to prevent micro-organisms from growing while maintaining their nutritional value and flavor of the vegetables.

Image provided By ParentingPatch (Own work) [CC-BY-SA-3.0 (], via Wikimedia Commons

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