Don’t bypass the frozen foods, for nutrients or flavor
Nearly every health expert will tell you to load up your shopping cart with vegetables and fruits. Their fiber, antioxidants, vitamins and minerals are key to lasting health.
But sometimes fresh options don’t look so fresh and are expensive, especially when out of season locally. That’s when it’s time to head for the frozen foods for the unsung subzero heroes of the supermarket. Certainly, fruits and veggies don’t always have to be fresh to be best.
There’s a common misconception that frozen fruits and veggies are not as healthy as their fresh counterparts, but New York City dietitian Deborah Malkoff-Cohen says this is not necessarily true. “Fruits and vegetables are picked when they are at their peak ripeness and flash-frozen to retain all of their nutrients, antioxidants and flavor.”
And this occurs shortly after harvesting, so think of the process as Mother Nature’s pause button. (Many vegetables undergo blanching in hot water for a short time before freezing to inactivate enzymes that degrade color, smell, flavor and nutritional value.) For some items like green peas and peaches, frozen retains a much more appetizing vibrant color than canned.
Contrast this with fresh out-of-season produce fated for long-haul shipping, which are generally picked before ripe and, in turn, fall short of their full nutritive and flavor potential; plus, long-haul transport and lengthy storage times can further degrade nutrition and taste. “Produce sold fresh that is grown far away can be ripened with ethylene gas to reach peak ripeness once they get to their destination,” notes Malkoff-Cohen.
To this point, an analysis of frozen and fresh-stored fruits and vegetables published in the Journal of Food Composition and Analysis found that in many cases, items like broccoli, green beans, corn and blueberries retained higher levels of vitamin C, beta-carotene and folate in frozen form compared to fresh as these nutrients are diminished during days of refrigerator storage. Cup for cup, Malkoff-Cohen calls out frozen spinach for having notably higher amounts of fiber, iron, folate and calcium than its fresh counterpart.
Overall, a study in the journal Nutrients shows that people who sneak more frozen fruits and vegetables into their diets take in higher amounts of musthave nutrients like fiber, calcium and potassium. Still, Malkoff-Cohen recommends opting for fresh produce when it’s in season, especially if it’s locally grown. “For some dishes like stir-fries and salads, sometimes you just want the crunchy texture of fresh.”
Busy schedules can make it a challenge to prep and cook fresh produce. Malkoff-Cohen explains that buying frozen foods, which are often already chopped, pitted or peeled, can make healthy eating more convenient.
With a quick heat in the microwave, pre-chopped frozen vegetable mixes can be your answer to an ultra-quick side-dish. “The variety of fruits and vegetables you eat can increase tremendously when you add in frozen types,” says Malkoff-Cohen. And that is a pathway to eating a more nutritionally diverse diet.
But preparation matters when it comes to nutrition. Boiling risks leeching out water-soluble nutrients like vitamin C and folate. Malkoff-Cohen suggests steaming, microwaving, roasting and stir-frying as less destructive cooking methods.
If you’re looking to cut back on food waste and its added cost to you and the environment, you don’t have to worry about eating your frozen raspberries before white fuzz takes over. Space permitting, you can buy a lot more frozen veggies and fruits well in advance and use them as desired in the weeks to come. In contrast, the clock is ticking as soon as you bring fresh spinach and strawberries home before they spoil.
And there are more exciting options than ever, ranging from deep-freeze dragon fruit to jazz up a smoothie to frozen cauliflower “rice” that adds a low-calorie veggie serving to a dinner stir-fry.
Securing your frozen assets
Choose bags of frozen fruits and vegetables where you can feel the individual contents. A bag that feels like a block of ice has been partially thawed and refrozen, which degrades quality.
If you’re concerned about possibly consuming pesticides, you can buy items with an organic logo. You aren’t likely washing berries and other frozen produce before eating like you might with fresh.
Steer clear of frozen fruits and vegetables with added sweeteners, salt or mysterious sauces. “You just want to see fruits or vegetables in the ingredient list,” advises Malkoff-Cohen.
Stored in a zero-degree freezer, frozen fruits and vegetables have a shelflife of about one-year before their flavor, texture and nutrients suffer. Once the food has been opened, store extras in an air-tight bag so you don’t get burned by freezer burn.
Environmental Nutrition is an award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition. For more information, visit www.environmentalnutrition.com.