Nutritional benefits of frozen produce

Typically, frozen produce retains most of its nutrients, although there may be small variations in nutrient value.

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An 80g serving of frozen peas (boiled):

&#; 56kcal / 239KJ
&#; 4.4g protein
&#; 0.6g fat
&#; 9g carbs
&#; 4.7g sugars
&#; 4.4g fibre
&#; 142mg Potassium
&#; 10mg vitamin C

Just like fresh or canned fruit and vegetables, 80g counts as one of your five-a-day. Discover more in our five-a-day infographic.

Top 5 health benefits of frozen fruit and vegetables

1. Are as nutritious as fresh

Frozen fruit and vegetables are almost like-for-like in terms of nutritional value when compared with fresh. There can be slight variations, but the differences are usually negligible &#; for example, cooked-from-frozen peas contain 12mg of vitamin C per 100g, compared to fresh peas which contain 16mg. However, frozen peas have more calcium at 37mg, compared to fresh peas which contain 19mg per 100g. Vegetables are often blanched prior to freezing to prevent browning, this process also retains phyto-nutrients, including carotenoids and flavonoids.

Salt and sugar levels may be a little higher in frozen fruit and vegetables. For example, frozen peas have 5.9g sugar per 100g compared to 1.2g in fresh peas per 100g.

2. Are a healthy way to preserve fresh produce

Freezing is a widely used long-term method of preservation that retains many of the attributes associated with freshness, with many considering it a better method of preservation than say canning or drying.

Fruit and vegetables don&#;t require any preservatives or added ingredients when frozen, making freezing a healthy way of extending the life of fresh produce. However, it&#;s worth checking labels of commercially frozen produce to ensure they have no added sugar, salt or other flavourings.

3. Are a valuable way to access nutrients out of season

Freezing fresh produce, when in season, is a valuable way to access nutrients like vitamin C during the winter months. Studies suggest people who include frozen produce in their diets tend to eat more fruit and vegetables overall.

4. Are a healthy and convenient fast food

Famed for their convenience, frozen fruit and vegetables are typically easier to prepare, with minimal wastage. They don&#;t require washing, peeling or chopping and are fast to cook, making them a healthy and convenient option.

5. Makes fruit and vegetables accessible to more people

Frozen produce is typically cheaper than its fresh equivalent, especially out of season. There is minimal wastage and you can use the exact amount you need &#; all of which makes frozen produce more cost effective and accessible to more people.

Are frozen fruit and vegetables safe for everyone?

Fruit and vegetables are generally recognised as safe for the majority of people, but some people may experience allergies to certain produce, regardless of whether they are fresh or frozen.
It is not necessary to defrost frozen produce before cooking, but be sure to cook to an internal temperature of about 135C before serving. This is because although fresh produce may be blanched before freezing it may still harbour bacteria, such as Listeria.

Be aware that if you&#;re adding frozen vegetables to a composite dish like a stew or tagine, their addition will lower the temperature of the dish which will, as a result, lengthen the overall cooking time needed.
Read more about food allergies at NHS allergy.

This article was reviewed on 25 February by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Nicola Shubrook, is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

9 Best Benefits of Frozen Fruits and Vegetables

Nothing compares to fresh produce.

That&#;s the thought most people have. Frozen produce is looked down upon because people think they have reduced nutritional value. And yet, the same is not the case with organic frozen fruits and vegetables.

Why?

Because there are several benefits of frozen fruit and vegetables that can change how you view the age-old debate of frozen vs. fresh fruits and veggies. 

So, let&#;s discuss the top 9 advantages, including the health benefits of frozen fruits and vegetables.  

9 Health Benefits of Frozen Fruits and Vegetables 

1. They Are Full of Nutrients

Fresh fruits and vegetables begin losing their nutrients the moment they&#;re picked. But frozen produce, especially fruits and veggies, are picked at their peak ripeness and frozen immediately. This allows the nutrients to stay within without losing their true essence.This is even more true of organic frozen produce, because organic farming and production methods enable the food to retain more of its nutrients.

Besides that, you cannot always enjoy fruits or vegetables right after they&#;re picked. So, freezing them allows you to consume nutrients like Vitamin C, Riboflavin, zinc, copper, and fiber for days.

Moreover, you can only store fresh produce in the refrigerator for up to 3 days before it loses all its nutrients or rot. In comparison, frozen fruits and vegetables can be stored for 9 &#; 12 months. 

2. They Don&#;t Require Food Prep

Using fresh produce means a lot of washing, cutting, and chopping before you can finally eat them.

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Not only does it take more time, but it can also be exhausting if you have to rush to work. However, you don&#;t have to dedicate yourself to prepping your meal with organic frozen fruits and vegetables. Instead, you can buy frozen produce in any form, including:

&#;       Sliced

&#;       Chopped

&#;       Whole

For example, Originz frozen mixed vegetables allow you to create a healthy meal without wasting time. The ingredients are organically sourced, including frozen peas, carrots, cauliflower, and beans. 

3. They Are Safe to Consume

Are frozen fruit and vegetable safe? That&#;s a valid concern, but did you know that most foodborne illnesses derive from fresh produce?

That&#;s right. 

Freezing the fruits and vegetables after they&#;re picked helps kill most bacteria that might lead to an illness. This indicates that frozen produce is as safe to consume as possible. Ultimately, it only adds to the health benefits of frozen fruits and vegetables you can&#;t ignore.

4. They Are Available All Year Around

Let&#;s face it. Not all the fruits and vegetables you love are available 365 days a year. In comparison, you have more variety with frozen produce.

For instance, you can buy frozen green peas in bulk quantities and use them in your meals, regardless of the season. 

5. They Help Reduce Food Waste

Imagine preparing a meal using only half the fresh fruit or vegetable you bought. Since you&#;ve already prepared your meal, the unused product can be left forgotten in the refrigerator to rot for days.

Frozen fruits and veggies allow you to use what you need.

They&#;re available in convenient pouches, so you can save the rest later - like using frozen fruits and vegetables for smoothies. Eventually, this helps reduce food waste, which has become a common practice worldwide.  

6. They Help Save Money

One of the best benefits of frozen fruits and vegetables is cost-effectiveness. That means you can stock up on your favourite frozen goods when they&#;re on sale.

Often, local grocery stores offer discounts during the holiday season. So, that&#;s the best time to buy frozen fruits and vegetables and save your valuable money. 

7. They Have a Long Life

As discussed previously, it&#;s only a matter of time before fresh produce loses its nutritious quality and appeal. That means you must consume them as soon as you bring them home to avoid spoilage.

With frozen fruits and vegetables, you don&#;t have to worry about the length of time because you can use them for up to 9 &#; 12 months without risking damage.

8. They Take Less Time to Cook

Some fresh fruits and vegetables take longer to cook because you must boil them first. However, frozen fruits and vegetables are packed after blanching. As a result, you can cook them right away.

Take frozen broccoli, for example. Add them to a pot of boiling pasta for a minute, and you&#;ll be done cooking. After that, you&#;ll only have to strain the broccoli and pasta to enjoy your meal with a side of your favourite sauce. 

9. They Don&#;t Contain Additives 

Contrary to popular belief, frozen fruits and veggies don&#;t contain additives. This belief comes from frozen pizza or other food items packed with additives. However, organic frozen fruits and vegetables are without any preservatives.

For obvious reasons, you must always check the ingredients list yourself. Several local grocery stores also hand out flyers for the general public to gain information about organic frozen produce. So, that&#;s also an excellent way to make well-informed decisions.

And that&#;s our take on preferring frozen fruits and vegetables over fresh. But no matter what you choose, pick organically sourced ingredients that show your love for Mother Nature. 

Further Read,

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