What’s the difference between Fresh foods and the Preserved counterparts? 16 Take it to Heart

What’s the difference between Fresh foods and the Preserved counterparts?

By Charlotte Meschede - Nutritionist We all like fresh food, but with the fast pace of life, especially in urban areas, there isn’t always time to shop daily and let’s face it, fresh foods don’t last, so in the interest of not wasting food, many of us will opt for the preserved option. Does preservation ever preserve nutrients as well as shelf life? Let us look at a few examples and see what the nutrient losses are! Fresh versus Preserved Food

Preservation or enhancing the shelf life of fresh food usually involves one of the following processes: • Canning (with added sugar, salt or oil) • Freezing • Drying whole foods or dehydrating the fresh juices of the specific food into powder

As far as canning food is concerned, there are actually 2 processes that contribute to the preservation of the product. One is temperature, as the food is heated to high temperatures to kill any microbes that may be present and the second one is either sugar, salt (brine) or oil, all of which have anti-microbial effects as they prevent oxidation (through preventing exposure to oxygen) and of course bacterial and microbial invasion. Clearly, adding sugar as is common with fruit products, increases the sugar content and makes these foods undesirable to use on a daily basis and definitely will deplete the nutrient content, especially with regard to temperature-sensitive nutrients like vitamin C and the B complex. For example, the calorie and sugar content of 1x fresh peach versus 1 x canned peach are as follows:

• 1 x fresh peach = 50 Calories and 15 grams sugar • 1 x canned peach = 76 calories and 20 grams sugar

Freezing of fresh foods is a popular form of food preservation because the products do not spoil so easily and generally maintain their nutrient content, depending on how long they remain frozen and whether the food was cooked before freezing. If the latter is the case, then it would be the cooking process that causes nutrient loss, not the freezing process. However, the disadvantage is that some people do not have access to either electricity or have freezers, making this option not feasible.

Dehydration of food is a popular method of preservation and will also preserve the nutritive value of the food, as long as high temperatures are not used in the drying process. The only negative aspect of dried food, and in particular of fruit and meat, is that

preservatives such as sodium benzoate or Sulphur dioxide to prevent deterioration, are used. Many people are either sensitive or allergic to these artificial preservatives. The other disadvantage of eating dried food is that one tends to eat more than one would if it were fresh. Two pieces of dried apricot are hardly as satisfying as a whole fresh one and we all know how much biltong we can eat at any one point in time. The third and possibly most important disadvantage of eating dried foods, especially those which use salt as a preservative, is that we inadvertently increase our salt intake, which can then have repercussions on overall health.

Whole food supplements that come in the form of a powder made by dehydrating fresh juices of specific foods such as leafy green vegetables, certain seaweed varieties, beetroot, berries and a number of other nutrient-dense foods. In my opinion, there is tremendous value in these products, because, not only are they nutrient-dense, they are also convenient and readily available. The consumer should also be able to determine if these products come from a source manufactured without the use of harmful and unhealthy preservatives, colorants and flavor-enhancing chemicals.

The main aspects to consider when comparing fresh versus preserved (dried, canned, frozen or dehydrated) are nutrient content and cost. Value for money needs to be determined not only in quantity but also in nutritional value. Although values for food preservation methods differ greatly depending on the type of food, research has confirmed that both freezing fresh foods (such as carrots, beetroot and/or green leafy vegetables) as well as dehydrating the fresh juice does not deplete the product of its nutrients. However, the frozen product and the dehydrated juice (powder) is more expensive in terms of cost per fresh item, but then add the value of no storage issues and no losses due to food spoiling and this will justify the extra pennies to many.

In my opinion, having access to the dried juices is the answer. Firstly, I don’t have to spend any time either shopping for specific items OR preparing them. All the decent juice extractors I have looked at are extremely expensive so when it comes to value for nutrient intake and money I would use AIM Just Carrots, RediBeets and BarleyLife. The current nutrition trend is to make sure you get enough of the so-called ‘Superfoods’ on a daily basis. This can be very difficult if you are relying on fresh foods that you have to prepare or even if you are going to extract the juice. In my busy lifestyle, I know I can rely on this Garden Trio to provide all my superfood requirements. Nutrition, like exercise, requires routine and time. In other words, both the dose and taking these products (or foods) on a daily basis provide the benefits you are looking for. Don’t expect miracles from one day of eating leafy green vegetables and drinking carrot juice. You need to create the habit in order to reap the benefit.

In conclusion, I have to emphasize, though, that taking supplements, whole foods or otherwise, CANNOT justify a bad diet. This does not give you the license to eat what you like! Just like you cannot exercise your way out of a bad diet, you cannot supplement your way out of one either.

Take it to Heart

Your heart beats over 100,000 times daily and pumps 1.5 gallons of blood a minute, functioning 24 hours a day throughout your entire lifetime. Imagine the energy and performance it takes for your heart to be the centre of your life, working nonstop as you get on with your daily moves. It makes sense to sustain this whole-hearted dedication with regular exercise and nourishing food.

Supplemental Support from AIM

What determines food or supplements to be healthy for your heart are the nutrients they provide. You can take it to heart that AIM offers a nutrient-rich selection of dietary supplements that support cardio health: AIMega, CellSparc 360 and GarlicAIM. Each delivers specific ingredients that deliver heart-healthy nutrients.

AIMega

When you supplement with AIMega, you get a plant source of omega-3 and -6 essential fatty acids (EFAs). These polyunsaturated fats are considered essential because your body cannot produce EFAs and yet needs them to be healthy.

Omega-3 and -6 are vital for the function and structure of your cells and for many important body functions, including those that maintain the cardiovascular system.

AIMega’s heart-healthy omega-3 and -6 fatty acids come from high-quality, organic ingredients: the cold-pressed, virgin oils of flax, sunflower and sesame seeds.

CellSparc 360

The primary ingredient in CellSparc 360 is a potent antioxidant called coenzyme Q10 (CoQ10), a naturally occurring nutrient made by the body. However, the aging process reduces CoQ10 production. Supplementing your levels with the CoQ10 in CellSparc 360 helps to support cardiovascular health, enhance antioxidant protection and maintain optimal cellular energy.

CoQ10 is literally a powerhouse nutrient given that it is essential for sparking the cellular energy that powers your body. CellSparc 360 can contribute to this vital energizing function that also fuels the beating of your heart.

GarlicAIM

For over 5,000 years, garlic has been used for improving health. GarlicAIM supports good health with three types of this nutritious plant: garlic bulb, fermented black garlic and alpine wild garlic leaves. Supplemental garlic from two types of bulbs and wild leaves makes GarlicAIM a unique choice.

This exclusive AIM mix delivers an abundant source of the nutrients that give garlic its healthy benefits. Combining three types of garlic also provides high levels of adenosine and γ-glutamyl peptides, water-soluble substances that are beneficial for the cardiovascular system.

AIM Plant Powders

During childhood, many of us had to be told over and over again, “Eat your vegetables! They’re good for your health!” It’s a fact that remains true to this day particularly for maintaining a healthy heart.

AIM makes it easy to supplement your vegetable intake with nutritionally dense, whole-food powders: BarleyLife,

CoCoa LeafGreens, Just

Carrots and RediBeets.

Consuming a regular intake of colourful vegetables gives you a wealth of natural nutrients. BarleyLife, Just Carrots and RediBeets add a concentration of easily absorbed nutrients from colourful vegetables.

CoCoa LeafGreens incorporates the leaf powders of cruciferous vegetables, including kale and arugula, which contain unique phytonutrients (e.g., isothiocyanates and sulforaphane) that provide cardiovascular benefits.

Integrating AIM nutrition that works with regular exercise and nourishing food promotes a heart-healthy lifestyle.