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.
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.
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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
Frozen fruit and vegetables can be just as good, and in some cases even better for you than fresh. Senior Dietitian, Victoria Taylor, explains why.
As soon as fruit and vegetables are picked, they start to lose nutrients. It can take some time for them to be transported to shops, plus time in the shop and then in your kitchen before you eat them. Frozen fruit and vegetables are frozen shortly after they&#;ve been harvested and this helps to preserve the nutrients until you eat them.
Fresh or frozen, fruit and vegetables that don&#;t have any added ingredients are healthy choices. Vegetable dishes like vegetable soups, cauliflower cheese or frozen vegetable mixes with seasonings added can still help you towards your 5-a-day, but are likely to include added salt, and potentially saturated fat too. So check the labels carefully when you&#;re doing your shopping so that you know what else these are adding to your diet.
We should all be eating at least five portions of fruit and vegetables each day, but many of us are still not. Fresh, frozen, tinned, dried and juice all count - but juice can only count as one portion a day (150ml is the portion size), and tinned only count if they&#;re tinned in water or juice, without added salt or sugar.
Victoria Taylor is a registered dietitian with twenty years&#; experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition.
Published June
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