A British surgeon reveals that some frozen or canned fruits and vegetables may provide nutritional value that matches, and in some cases even surpasses, their fresh counterparts.
The UK's National Health Service (NHS) recommends eating five portions of fruits and vegetables a day, as they provide essential vitamins, minerals and fiber to maintain good health and prevent many diseases, at a time when there is increasing interest in the importance of eating more plant-based foods to reduce the risk of chronic diseases, including bowel cancer.
Despite the common belief that fresh produce is always the best option, Dr. Karan Rajan, a surgeon with the British National Health Service, explained in a video he posted on TikTok that some frozen or canned products may retain larger quantities of certain nutrients compared to their fresh counterparts, especially if the latter have been in transit for many days or on store shelves.
The doctor reviewed four foods that he believes deserve attention:
Rajan explained that canned tomatoes contain higher levels of the antioxidant lycopene compared to raw tomatoes, and also provide greater amounts of calcium and iron. However, he emphasized that this does not mean fresh tomatoes are less beneficial, as they are distinguished by their higher levels of vitamin A.
He added that cooking tomatoes, whether fresh or canned, increases the body's ability to absorb lycopene, because heat helps to soften the walls of plant cells and release this compound more effectively.
Rajan noted that frozen blueberries may retain higher levels of vitamin C and antioxidant polyphenols because freezing slows nutrient loss. He pointed out that most berries are frozen within 24 hours of being picked, making them nutritionally more nutritious than some fresh varieties that spend days in storage and display.
He explained that frozen peas may contain higher levels of some B vitamins and vitamin E, as a result of freezing them immediately after harvesting, which helps to preserve their nutritional content.
Rajan explained that frozen spinach may also contain higher levels of some forms of vitamin E, and iron absorption from it may be better than from fresh spinach.
This is attributed to the fact that frozen spinach is often boiled before freezing, a process that reduces "oxalate" compounds that hinder iron absorption, thus increasing the body's ability to benefit from it.
