Relying on canned and frozen produce is a good way to save time in the kitchen. Out of season fruits and vegetables are more inexpensive when purchased this way too.

But have you ever wondered about the nutrition of these processed foods? Fear not. Many studies have been conducted that have found frozen and canned produce may be more nutritious than fresh - unless you have your own backyard garden, of course!

The American Institute for Cancer Research found that shipping and long storage diminishes nutrients in fresh produce. In the Co-Op News, Registered Dietitian Mary Choate writes that fresh fruits and vegetables may spend as much as seven to fourteen days in transit, while produce bound for the factories is processed within 24 hours of being harvested. And vitamins that are lost in the canning process, like Vitamin C and folate, end up in the canning liquid. So use that in recipes too!

As another bonus, the preparation steps the produce undergoes during the canning process significantly reduces any pesticide residues that may be lingering. A 1999 FDA report found that there were lower pesticide residues on canned tomatoes versus fresh.

So use canned and frozen fruits and vegetables with confidence. Enjoy the time savings in the kitchen and feel good about the nutrition content too.

For more information:

• Fresh vs. Frozen
• Healthy Food
• Colorado State Extension Service Fact Sheet