E. coli in spinach, botulism in carrot juice, tainted lettuce, salmonella scares — what’s a health-conscious fruits and vegetable lover to do? If headlines of food-borne organisms have caused you to shy away from fruits and vegetables, you need not give up on the many cancer-preventive nutrients in produce.

Fresh produce is generally considered the richest source of vitamins and phytochemicals. Yet, from the nutritional point of view, canned and frozen aren’t far behind, if at all.

Fresh Produce — With the Emphasis on Fresh

• Aside from the intense flavor, produce at the peak of ripeness contains the highest level of nutrients. Yet from the moment a veggie or fruit is plucked, its vitamins, minerals and phytonutrient compounds begin to break down from exposure to heat, light, time, and natural processes.
• Look for locally grown produce for the greatest likelihood of freshness. A general rule of thumb is that the richer the color of the fruit or vegetable, the more nutrients and phytochemicals it contains. For example, beta-carotene is an antioxidant that provides carrots with its orange color. Thus, deep orange carrots will contain more beta-carotene than pale ones.

Frozen in Some Cases, Equal to Fresh

• The fresh veggies and fruit at your grocery store may have traveled for thousands of miles and for many a day before settling on your plate. In some cases, purchasing frozen could be as, or more nutritious than fresh.
• In the process of flash-freezing, foods are frozen within hours — sometimes minutes — after harvest. This process prevents nutrients and phytochemicals from breaking down further. The food’s water freezes so quickly it only forms small ice crystals, which prevent cell wall damage.
• Look for labels that state, “fresh frozen,” “frozen fresh” or “flash frozen.”

Canned could be a Close Second Choice

• In the basic canning process, foods are placed into cans and then heated to a temperature that kills harmful organisms. Air is drawn out of the can and the jar is left with a vacuum-seal, preventing any air — and microorganisms — from entering.
• A portion of the heat-sensitive nutrients, such as Vitamin C, will be lost in the canning process. In some cases, however, canned foods may supply more of certain cancer-preventative phytochemicals. For example, tomatoes are a rich source of the antioxidant lycopene, which is associated with lower risk of prostate and other cancers. Studies have found that cooked forms of tomatoes (canned tomatoes, ketchup, and sauce) are a better source of lycopene than fresh tomatoes.
• Look for canned vegetable with no added salt, and fruits packed in unsweetened juices instead of syrup for the most healthful choices.

Ultimately, whether you chose fresh, frozen or canned fruits and vegetables, the most important factor is to eat them: 5 to 10 servings a day. It all depends on what suits your tastes, budget, convenience, and comfort.

Sampling of nutrients…

Source: USDA database
mg = milligram = 1 thousandth or a gram
*mcg = microgram = 1 millionth of a gram
**vitamin c (ascorbic acid) is added to frozen peaches to prevent discoloration

Reprinted with permission from the American Institute for Cancer Research, November 2006.