Frozen foods get a bad rap for being processed junk. But the truth is, some of the healthiest foods in the market are in the freezer section. Frozen fruits and vegetables are at their peak of ripeness, easy to use, and readily available. They can actually save you time in the kitchen because they don't require trimming or washing. Here are important reasons to stock up on frozen products today, and all year round.
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They're Mature&#;In a Good Way!
The minute a fruit or veggie is picked, it begins to lose nutrients, so when it's plucked and how long after harvesting you eat it impacts its nutritional value.
Because most frozen fruits and veggies are frozen shortly after they're harvested, they're allowed to ripen fully, which means they're chock full of vitamins, minerals, and antioxidants, and freezing "locks in" many of their nutrients, according to the Academy of Nutrition and Dietetics.
Much of the fresh produce in your supermarket may have traveled over 1,000 miles by truck to get there, according to the University of Michigan. As a result, it may have been harvested before it reached its nutritional peak, then artificially ripened during transport.
They're Just as Nutritious (Or Even More So) Than Fresh
The differences above may be why frozen produce is just as nutrient-rich or even superior to fresh, a fact research supports. In a study published in the Journal of Agricultural and Food Chemistry, researchers compared eight common fruits and vegetables stored in a refrigerator for 3 or 10 days or frozen for up to 90 days. For vitamin C, riboflavin, alpha-tocopherol (a form of vitamin E), calcium, magnesium, zinc, copper, iron, fiber, and total phenolics, the researchers concluded that fresh and frozen were highly similar, with frozen sometimes outperforming fresh.
In addition, the University of Chester published a report in in which researchers measured nutrient levels in produce that had been sitting in a fridge for three days, compared to frozen equivalents. They found more beneficial nutrients in the frozen samples, in everything from broccoli to blueberries. In two out of three cases, frozen fruits and veggies packed higher levels of antioxidants, including polyphenols, anthocyanins, lutein, and beta-carotene. So freezing produce does not destroy its nutrients.
They're Additive-free
Because freezing preserves food, no unwanted additives are needed in bags of frozen goodies, like spinach and strawberries. In addition, "naked" produce (e.g., no added salt or sugar) is the norm, so it's incredibly easy to find fruits and veggies with single-word ingredient lists&#;simply the fruit or veggie itself. To be sure, always check the ingredients.
They're Super Healthy Shortcuts
Frozen options often don't require any washing, peeling, or chopping. According to the US Department of Agriculture (USDA), on an average day, Americans aged 18 and over spent 37 minutes in food preparation and cleanup. Because frozen produce is prep-free, reaching for it can save you a ton of time, allowing you to make healthy dishes at home rather than opting for takeout.
They're Versatile
You can keep your freezer stocked with a spectrum of frozen fruits and veggies and use them in various ways. In addition to adding frozen fruit to smoothies, thaw or warm it as a topping for oatmeal or whole grain toast spread with almond butter. Frozen veggies are an excellent chief ingredient in stir-fry dishes and wonderful to sauté in extra virgin olive oil with garlic and herbs, toss with a little quinoa or brown rice pasta, and top with a lean protein.
Keep jars of all-natural, vegan pesto and tapenade to toss with steamed frozen veggies for a quick and easy side dish. Some great combos are broccoli with sundried tomato pesto, spinach with roasted red pepper pesto, and French-cut green beans with green and black olive tapenade. Simple, delicious, and ready in a jiffy
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This article compares the nutrient content of fresh and frozen fruits and vegetables.
However, their nutritional value may differ.
Fresh produce may not always be available, and frozen varieties are a convenient alternative.
Eating more fruits and vegetables may even help protect against heart disease ( 1 ).
They&#;re full of vitamins, minerals and antioxidants, all of which can improve health.
Fresh fruits and vegetables are some of the healthiest foods you can eat.
Frozen produce may have more nutrients than fresh, as it is typically picked at peak ripeness. However, some nutrients are lost during processing, and nutrients in both degrade with longer storage.
Most of the fruits and vegetables you buy are harvested by hand, with a smaller amount being harvested by machinery.
However, what happens after that varies between fresh and frozen produce.
Most fresh fruits and vegetables are picked before they are ripe. This allows them time to fully ripen during transportation.
It also gives them less time to develop a full range of vitamins, minerals and natural antioxidants.
In the US, fruits and vegetables may spend anywhere from 3 days to several weeks in transit before arriving at a distribution center.
However, the USDA states that some produce, such as apples and pears, can be stored for up to 12 months under controlled conditions before being sold.
During transportation, fresh produce is generally stored in a chilled, controlled atmosphere and treated with chemicals to prevent spoiling.
Once they reach the supermarket, fruits and vegetables may spend an additional 1&#;3 days on display. They&#;re then stored in people&#;s homes for up to 7 days before being eaten.
Bottom Line:Fresh fruit and vegetables are often picked before they are fully ripe. Transportation and storage can take anywhere from 3 days and up to 12 months for some types of produce.
Fruits and vegetables that will be frozen are generally picked at peak ripeness, when they&#;re the most nutritious.
Once harvested, the vegetables are often washed, blanched, cut, frozen and packaged within a few hours.
Fruits tend not to undergo blanching, as this can greatly affect their texture.
Instead, they can be treated with ascorbic acid (a form of vitamin C) or added sugar to prevent spoiling.
Usually, no chemicals are added to produce before freezing.
Bottom Line:Frozen fruit and vegetables are generally picked at peak ripeness. They are often washed, blanched, frozen and packaged within a few hours of being harvested.
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