She Strengthens

Uncovering the Nutritional Truth: Frozen vs Fresh Produce

When it comes to choosing between frozen and fresh produce, the debate can be overwhelming. But what if we told you that frozen veggies might be the unsung heroes of the nutrition world?

The Surprising Similarity

A recent study revealed that frozen produce retains just as many nutrients as fresh produce, and sometimes even more. The researchers found no significant differences in nutrient content between fresh and frozen fruits and veggies. In fact, fresh produce scored lower than frozen after just five days in the fridge.

The Freshness Factor

So, why do fresh veggies lose nutrients? The answer lies in the farm-to-store process. From harvesting to transportation, handling, and storage, fresh produce is exposed to various factors that cause nutrient loss. The longer you keep produce, the more nutrients you lose. For instance, bagged salad greens can lose up to 86% of their vitamin C after just 10 days in the fridge.

Optimizing Fresh Produce Storage

To keep fresh produce nutritious, store them properly:

• Keep apples, berries, broccoli, carrots, eggplant, peppers, and salad greens in the crisper drawer.
• Leave hot peppers, oranges, melons, pumpkins, winter squash, and sweet potatoes on the counter.
• Store bananas, garlic, lemons, onions, potatoes, and tomatoes in a cool, dry place.

Freezing Fresh Produce

The blanch-and-freeze method is an effective way to preserve nutrients. Before freezing, look up cooking times for each type of produce, as they vary. Foods high in fat-soluble nutrients like vitamin A, carotenoids, and vitamin E (such as broccoli, carrots, spinach, and kale) are ideal for freezing.

Cooking Vegetables: The Verdict

While raw food enthusiasts may disagree, cooking veggies can be beneficial. Steaming is an excellent way to preserve nutrients in many foods, like broccoli, boosting antioxidants, B vitamins, and phytochemicals. For others, like potatoes and peas, boiling is the best way to maintain folate levels.

The Key to Maximum Nutrition

To get the most nutrients out of your produce:

• Store fresh produce properly and consume it within a few days.
• Freeze produce using the blanch-and-freeze method.
• Cook veggies using low temperatures and short cooking times, with minimal water usage.

In conclusion, frozen produce is a nutritious and convenient option that can rival fresh produce in terms of nutrient content. By understanding how to store, freeze, and cook your veggies, you can unlock their full nutritional potential.