Is there a difference between canned, frozen and fresh vegetables in terms of nutrition?

Question: Is there a difference between canned, frozen and fresh vegetables in terms of nutrition?

A: A busy lifestyle and a rigorous semester may not always allow us to have fresh vegetables on hand. But, there are benefits and drawbacks of fresh, frozen, and canned vegetables. For starters, no matter which way you store it, a vegetable is always going to contain carbohydrate, protein, vitamins, minerals, fiber, and other plant chemicals, known as "phytochemicals," all of which are good for us no matter what. None of these nutrients are completely lost from processing.

While most people feel that fresh veggies are optimal, they may lose nutrients before they even get into your stomach. Uncooked vegetables lose some vitamins just by sitting around. It could take up to two weeks from the time they've been picked until they reach your plate. By this time, 10 to 50 percent of the less stable nutrients may have disappeared. Still, raw, lightly prepared, or minimally processed veggies (and fruits) often have a higher nutrient value than well-cooked ones. To help preserve the nutrient content of veggies (and fruits) during cooking or other preparation:

• Stick with shorter cooking times and lower temperatures (e.g., avoid deep frying)
• Cook with little or no water to help retain water-soluble vitamins, such as Vitamins B and C. For example, steam or microwave rather than boil. To limit exposure to heat when cooking this way, wait until the water is boiling before adding veggies.

Frozen and canned vegetables are often processed shortly after they are picked, so that nutrient losses would not occur during shipping, on the grocer's shelf, or in your home. Frozen vegetables actually retain a high proportion of their original nutrients. Sometimes, though, they are blanched (dipped in hot water), which preserves color and texture, but may compromise some vitamins. Sodium is often added to canned products. A portion of this may be rinsed off with water, or you can choose the "no-salt added varieties" that are often available.

Whether fresh, frozen, or canned fits into your lifestyle, select any type that you'll enjoy eating. The number of servings needed in a day varies depending on your age and other factors, however adults generally need about 2.5 to 3 cups of vegetables and 1.5 to 2 cups of fruit each day.