Fruits and vegetables: Fresh, frozen or canned?

Fruits and veggies are an important part of healthy eating. They are key for providing many of the vitamins, minerals, and antioxidants your body needs before, during or after your treatment. One may believe that the only option when it comes to full-on packed nutrients is fresh produce. But that is not necessarily the case. They also come in other forms, such as frozen or canned.

Each form of fruit and vegetable has its advantages and disadvantages. Take a look at this overview. 

Medically reviewed by Urologic Oncologist Dr. Robert J. Hamilton on 10/05/2022 

Fresh fruits and vegetables

+ On the plus side

  • Good nutrient intake (for seasonal products)

  • Better taste and texture

  • A wide variety available 

- On the flip side

  • May be pricey out of season

  • Fruits and vegetables that are imported may lose many nutrients due to the delay between harvesting and arrival at the store

  • Fresh food is delicate and perishable within a short timeframe 

Frozen fruits and vegetables

+ On the plus side

  • As they are frozen shortly after harvesting, they preserve most of their nutritional value

  • No preservatives, added sugar or salt

  • Can be stored for a long time without losing nutritional value

  • As compared to freezing, deep freezing does not alter the food’s taste as much

  • A variety of intriguing frozen fruits and vegetables are available

  • Can be consumed at any time irrespective of the season

  • Less likely to go to waste than the fresh ones

  • Economical

  • Practical and easy to consume 

- On the flip side

  • Before freezing, the vegetables are washed, which decreases the levels of water-soluble vitamins, such as B and C, as well as antioxidants

  • The texture gets slightly altered

 Canned fruits and vegetables

+ On the plus side

  • The longest shelf life as compared to fresh and frozen fruits and vegetables (up to about a year)

  • Fiber intake equal to fresh and frozen fruits and vegetables

  • Canning techniques exist that promote the growth of certain antioxidants, such as lycopene in tomatoes and beta-carotene in carrots

  • Nutrient losses may be greater with canning, but the losses due to storage are smaller than for fresh or frozen varieties

  • Ready to consume

  • Can be consumed throughout the year irrespective of the season

  • Less likely to go to waste than fresh products

  • Economical

 - On the flip side

  • 30 to 50% of certain vitamins lost due to washing and heat treatment

  • The minerals that are resistant to heat can get dissolved in the preservative

  • Sodium content is higher in canned vegetables because the salt is used as a preservative

  • The taste and texture are changed (made similar to cooked vegetables)

 The flip sides above do not outweigh the benefits of vegetables and fruits, whether fresh, frozen or canned. Don’t be shy: Include plenty of vegetables and fruits in your meals and snacks. Try making half of your plate vegetables and fruits. Opt for different textures, colours and shapes to fit your taste. Try new recipes and have fun doing it.

 Running out of ideas? This link could help you Eat More Vegetables and Fruits

 Bon appétit!

Take the necessary time to visit each of our pages on this website to familiarize yourself with the disease. Do you have questions or concerns? Above all, do not hesitate. Contact us via Messenger on our Facebook page. It’s simple, free and confidential. 

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Written by Testicular Cancer Canada. © All rights reserved - 2022

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