Tips to choose the best fruits and vegetables

Surely you have ever wondered if the fruits and vegetables are as nutritious as the frozen or canned ones. There are many myths regarding the nutritional properties of these foods when they undergo conservation processes. Below you will find all the necessary information so that you can make the best decision if nutrition it is about.

 

Canned food properties

Fruits and vegetables that come in cans are often perceived as food options filled with preservatives and with a low nutritional value. In reality, these foods are usually harvested at their maximum ripeness and the same day they are harvested they are cooked and canned to preserve them.

This means that when fruits and vegetables are ripe, they have a higher concentration of nutrients than the foods that are collected less mature, so they can support the journey to the self-service and markets.

On the other hand, the cooking conditions of these foods are usually much more controlled than the homemade procedures that we use when cooking them ourselves. Among its pros and cons are:

  1. They are practical and not perishable.
  2. The contribution of vitamins and minerals may be greater than fresh foods.
  3. They do not contain conservatives.
  4. It is likely that the cooking process reduces the content of vitamin C.
  5. In most cases sugar and salt are added to enhance the flavors, which increases the contribution of simple sugars and sodium to the diet.

It is important to check that the can of the fruits and vegetables is in good conditions, that it does not contain dents, blows and that it is not domed.

 

Frozen fruits and vegetables

The principle of using a cold environment to conserve a food is based on the fact that frozen water prevents the growth and development of microorganisms, that is, since there is no essential water for the microorganisms that break down food to develop, the food is maintained in good condition while in the freezing state.

Like canned products, frozen fruits and vegetables are usually harvested at their maximum ripeness. The process of freezing the food should be carried out quickly because the shorter the time of this procedure the smaller the ice crystals that will be formed and the food will better preserve its texture and consistency.

In the case of vegetables, many of these are subjected to a precooking process, which inactivates certain enzymes responsible for the decomposition of food and helps to preserve them better; However, with this heat treatment you can lose vitamins important

One of the important considerations that we must take care of in relation to frozen foods is just the thawing of the same ones, since at the time of an improper thawing, many of the vitamins contained in fruits and vegetables could be lost.

The most advisable thing is, in the case of pre-cooked vegetables, thawing them by steam or in the microwave, in this way you avoid vitamins which are soluble in water are lost and in the case of fruits, it is recommended to pass the food to the refrigerator so that it is thawed there.

 

Fresh foods

Fresh fruits and vegetables are always the best option, however, we must take into account that the foods that we normally buy in self-service stores or in the market, often have days of being harvested, sometimes they are collected immature and they freeze so they can support the journey from the orchard to the place of sale.

During transport they are subjected to changes in temperatures and exposure to the sun, which allows certain content to be lost. vitamin C and the B complex. Some pros and cons of this type of fruits and vegetables are:

  1. They do not contain conservatives.
  2. They have not been subjected to conservation treatments.
  3. You can consume different fruits and vegetables throughout the year.
  4. They should always be purchased ripe so that we can obtain the greatest amount of vitamins that fruits and vegetables can provide.
  5. If you want to cook them, the best techniques are the use of microwave oven, whitening or steaming.
  6. When you make vegetable soup, creams, or porridge, use water where they were cooked to recover some of the vitamins that dissolved in the water during cooking.
  7. Do not forget to wash and disinfect them before consuming them.

Now you know, it does not matter if they are canned, frozen or fresh, take advantage of the different presentations of these foods to include them in your diet.Do not forget that the recommendation is to consume five servings of fruits and vegetables daily. And you, what kind of food do you prefer?

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Video Medicine: How to choose the best fruits & veggies at the grocery store| What vegans eat! (May 2021).