Study finds frozen and canned produce retain nutritional value close to fresh

Researchers have found that frozen and canned fruits and vegetables can serve as a healthy and economical alternative to fresh produce. Studies show that most of these products retain their nutritional value and, in some cases, match or exceed that of fresh items stored in a refrigerator for a week. Health guidelines recommend adults consume at least two portions of fruit and five portions of vegetables daily, whether fresh, frozen or canned. Half a cup of frozen broccoli or canned beans counts as one vegetable portion, while one cup of canned peaches or frozen mango equals one fruit portion. Frozen and canned goods are generally cheaper than fresh alternatives, have a longer shelf life and require no preparation, which can reduce food waste and ensure year-round availability. Freezing slows spoilage at low temperatures, helping preserve color, texture and nutrients, though repeated thawing and refreezing can damage quality. Canning uses high-heat sterilization, which may reduce water-soluble vitamins such as vitamin C, but modern techniques limit such losses. Experts recommend choosing canned vegetables labeled low-sodium or no-salt-added, and canned fruits packed in their own juice or labeled unsweetened.