Frozen Produce May Actually Be Healthier Than Fresh—See How To Boost the Benefits
Opting for frozen fruits and veggies can save money and time on meal prep, too
We all know the benefits of eating plenty of fruits and vegetables. And while it may seem like fresh produce is healthier than frozen varieties, that’s not necessarily the case. It turns out there are plenty of benefits you can get from using frozen produce (and it may even help you save money, too!). We asked our experts to weigh in on frozen produce benefits and best practices for preparation.
Frozen produce may be healthier than fresh
Many people are turned off by the idea of adding frozen produce to their diets because it’s technically “processed” food (anything that’s been altered from its original state). The belief is that the freezing process diminishes a food’s nutrient profile.
However, unless you’re growing your own fresh fruits and vegetables or buying them at a farmers market, the ‘“fresh” produce you find at the grocery store can actually be less nutritious than frozen, says renowned celebrity nutritionist Joy Bauer, RD.
“Nutritional value starts decreasing as soon as produce is picked, so fresh fruit and veggies can be depleted of nutrients by the time they’re transported to stores and your table,” she explains. “Frozen produce is flash-frozen within hours of being harvested, locking in nutrients before they begin to decline.”
Plus, frozen produce is typically cheaper than fresh, has a longer shelf life and is available year-round. (Just be sure to watch for added salt or sugar.) “Of course, nothing beats the texture and flavor of fresh, seasonal (and local) produce, and it’s still highly nutritious,” Bauer adds. “I suggest mixing it up to enjoy the best of both worlds!”
How frozen foods compare to fresh
One study published in the Journal of Agricultural and Food Chemistry compared the vitamin content of several fruits and vegetables to understand the differences between fresh and frozen produce. Vitamins A, B2, C and E were evaluated in corn, carrots, broccoli, spinach, peas, green beans, strawberries and blueberries.
Samples of each were harvested, processed and analyzed for nutrient content at three different storage times. The study ultimately found that vitamin content of the frozen produce was comparable to, and in some cases even higher than, that of their fresh counterparts.
How to boost the benefits of both frozen and fresh produce
Of course, there are some instances where fresh vegetables may be preferred, such as when you’re making a salad or using uncooked produce, offers Angel Luk, RD, nutritionist and co-founder of FoodMysteries.com.
Alternatively, for recipes where you’re cooking or warming up the vegetables, Luk says frozen vegetables are a great choice. That’s especially true when using them in soups and stews where you won’t even notice the extra water content from defrosting. No matter which type of produce you’re using, there are a few simple tricks to get most nutritional bang for buck:
Opt for steaming and sauteing
Across the board, boiling or burning foods degrades nutritional value, cautions Sarah Herrington, CNC, Nutritionist for Brio-Medical. Boiling fresh or frozen produce releases vital nutrients into the heated water, which you then discard, she explains. Additionally, burning or charring vegetables can create compounds (like AGEs) which can build up in the body and contribute to oxidative stress.
A better bet? Steaming, sautéing or baking vegetables. Each of these are ideal ways to preserve nutrient density, says Herrington.
Store your produce this way
It’s also important to be mindful of produce storage practices, especially for fresh produce. To retain the nutritional benefits, you’ll want to delay spoilage and enjoy the food as fresh as possible, explains Luk.
But that doesn’t mean you need to keep all your fresh produce in the fridge. You can store potatoes, sweet potatoes and onions at room temperature, she notes. This also holds true for avocados, tomatoes, cherries, bell peppers, carrots, apples and citrus, which also do best away from sunlight, adds Herrington.
Broccoli, asparagus, mushrooms, berries and most other vegetables will keep better chilled, she says. You should re-seal frozen vegetables in an air-tight bag or container after you open them. And you shouldn’t thaw and refreeze them.
Know when to freeze your produce
While you can freeze many vegetables for up to 12 months, you shouldn’t freeze produce with high water content such as lettuce and cucumbers due to dramatic changes to their texture and flavor, Luk explains.
The bottom line? “Frozen vegetables cut cost, reduce food wastage from not eating fresh produce soon enough and limit cooking time since they don’t need to be washed, cut or thawed before you cook with them,” she says.
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