This topic often arouses discussion among people. I often recommend that my patients include as many fresh fruits and vegetables as possible in their diet. But what about frozen fruits and vegetables? Are they as good as fresh ones?
It all depends on the circumstances. If vegetables or fruits are harvested from the garden where they were grown without pesticides and other chemicals, they are definitely better than any other. These are vegetables and fruits that I recommend eating fresh as often as possible.
In the case of fruits and vegetables purchased from markets or supermarkets, things are a little different. Often they are less "fresh" than they appear to be on the shelves, and their nutritional value decreases in favor of the frozen ones.
In this article, I will tell you a few facts that will allow you to draw your own conclusion about fresh and frozen fruits and vegetables.
- Store-bought fruits and vegetables contain fewer vitamins, minerals and antioxidants because they are harvested long before they are fully ripe. Instead, frozen ones are harvested at the peak of ripening, so their nutritional value is higher.
- Frozen fruits and vegetables can be just as nutritious as fresh ones — the freezing process does not destroy all their nutrients. However, if frozen foods are stored for a long time, some of the nutrients may be destroyed. This process can begin when food has been stored for more than a year.
- Usually frozen fruits and vegetables do not contain chemical additives because they keep well when frozen. However, it is best to always check the composition on the packaging.
- Freezing prevents the spread of microorganisms – pathogenic bacteria and other microorganisms can multiply in food under suitable conditions, making the food toxic.
- Long-term storage of fresh fruits and vegetables can cause vitamin depletion.
For a clearer picture, I suggest you compare the nutrients in fresh versus frozen foods:
- Minerals, fiber, carbohydrates, proteins and fats. Fresh or frozen vegetables and fruits usually do not differ in nutritional value. Loss of fiber can only occur when the skin is removed.
- Vitamin A, carotenoids and vitamin E. Nutrient depletion depends on the specific type of vegetable or fruit. Thus, frozen food is almost as nutritious as fresh food.
- Vitamin C. This is one of the problematic ingredients because it is sensitive to light, heat and oxygen. Long-term storage of fruits lowers vitamin C. If your goal is to eat fruits and vegetables rich in vitamin C, avoid storing foods at the wrong temperature for a long time.
- B vitamins. The best source of these vitamins is fresh fruit.
Yes, freshly picked fruits and vegetables are of the highest nutritional value and quality. However, not everyone has a large garden where ripe fruits can be picked at any time. If you don't have your own farm or summer cottage, frozen fruits and vegetables can sometimes be even healthier than fresh ones.
The optimal strategy is a mix. Fresh fruits and vegetables should be eaten at the appropriate time of the year and frozen the rest of the time.