"Nutrition is a broad term, but most vegetables are full of healthy
substances that our bodies can benefit from, and are often a low
calorie, satisfying part of a balanced diet. 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.
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. While most people feel that
fresh veggies are optimal, they may lose nutrients before they even
get into your stomach. 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 - 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 allows you to include at least three to five servings of
veggies a day (and don't forget the daily two to four servings of
fruits, too!). Read Food Pyramid -- How much is a serving? in Alice's
Fitness and Nutrition archives for specific veggie and fruit serving
size information.
As a side note, you may think that nutritional supplements are a
quick and easy way of getting the nutrients you need in case you
don't follow a healthy eating plan, but a well-balanced diet rich in
veggies and fruits can offer you much, much more than these
supplements ever could, such as phytochemicals, which could protect
against cancer, heart disease, other illnesses, and who knows what
else? Beneficial substances such as these are found in vegetables no
matter what form they are in."
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