Getting the Best Out of Canned Foods

Fresh or frozen food, as many people believe, is nutritionally better than canned foods. Some nutritionists, however, contend that in a lot of cases canned foods are equally as nutritious; perhaps even more so. To support their contention, they enumerated these examples: Canned tomatoes have as much lycopene (a carotenoid pigment that acts as an antioxidant and protects the body from the so-called "free radicals" that cause cancer) as fresh ones; canned purple plums and pumpkin contain more vitamin A than fresh varieties (inasmuch as they are picked at their peak and processed immediately); and canned sardines and salmon contain calcium-rich edible bones.

But canned foods have disadvantages, too. Nutritionists point out that the amounts of nutrients that are sensitive to heat (examples: folic acid and vitamin C) are substantially reduced during the canning process. Canners, likewise, are known to often use too much sugar and sodium. An example of this is chili that is made with canned tomatoes and beans; this can have more than double the amount of sodium compared to chili made with fresh tomatoes and dried beans.

Just the same, most nutritionists say that the all-important fiber, minerals, and vitamins are retained in cans. When used wisely, canned foods can provide the nutritionists' recommended daily quota of vegetables and fruits. Some tips have been provided by nutritionists to help us get the best out of canned foods and maximize the nutrition in them. Foremost of these is that we should always take a look at what are on the labels; we have to opt for fruits in natural juices, tuna packed in water, or products that are low in sodium, sugar, and fat levels.