Fresh vs frozen fruits and vegetables

The World Health Organization recommends a daily intake of at least 400g of fruits and vegetables* to help prevent various diseases, including cardiovascular conditions. While we usually have no trouble meeting this goal during the spring and summer, it becomes more challenging in winter due to the limited availability of seasonal produce. During the colder months, we primarily have access to root vegetables (e.g., carrots, parsley), cruciferous vegetables (Brussels sprouts, kale, cabbage), and bulb vegetables, as well as fruits like pears and apples. Relying on seasonal and local produce is highly recommended—it is also the most eco-friendly option—but we don't always have the time or ability to prepare roasted Brussels sprouts or cabbage (and due to their gas-inducing properties, they aren't suitable for everyone). There are also fruits that should be part of our diet year-round, such as berries (strawberries or raspberries), which are sources of many valuable bioactive substances. In such cases, frozen products are a great solution.

What makes a good frozen product?

Freezing is the best way to preserve the shelf life of fruits and vegetables, provided the process is carried out correctly. Before being frozen, products are blanched to inactivate enzymes that accelerate aging (which leads to a decline in appearance and flavor). This process also prevents the growth of pathogenic microorganisms (though it is important to remember that it does not kill them). Furthermore, only ripe fruits and vegetables—those with the highest vitamin and mineral content—are selected for freezing. A properly executed freezing process helps maintain high product quality for over 6 months**.

Myths about frozen foods

Despite numerous prejudices regarding the quality and nutritional value of frozen fruits and vegetables, it is worth noting that they are just as nutritious*** as their fresh counterparts, and in some cases, even healthier. A prime example is produce that sits for hours on a sunny market stall. Exposure to oxygen and sunlight leads to significant losses of many nutrients and accelerates aging. While one could argue about the taste differences between fresh and frozen products, the latter—if frozen correctly—will be more nutritious than fresh produce that has been stored improperly.

It is also a myth that preservatives are needed to keep frozen products shelf-stable; the very low temperature is more than enough to preserve desired flavor and nutritional value. However, it is worth paying attention to how you thaw products. The rule here is: the shorter the time, the better, for two reasons. First, a longer thawing process (e.g., at room temperature) promotes the growth of pathogenic microorganisms, as freezing does not guarantee microbiological safety—it only inactivates bacteria, which can continue to grow under favorable temperature conditions. Second, the longer the thawing takes, the greater the loss of nutritional value. Therefore, it is best to thaw fruits and vegetables quickly, for example, by cooking them directly or letting them thaw in the refrigerator (especially fruits like cherries or strawberries).

Eat for your health!

Frozen foods are undoubtedly a helpful solution for busy people who want to prepare a tasty and nutritious meal in a short amount of time. Moreover, it turns out that the availability of frozen fruits and vegetables can actually help us increase our daily intake. The results of a study published**** in the journal Nutrients indicate that people who use frozen products end up consuming more fruits and vegetables than those who rely solely on fresh produce—which translates into a more nutritious diet with higher levels of vitamins, minerals, and dietary fiber.

Whether you choose fresh or frozen fruits and vegetables, you are providing your body with valuable bioactive substances and polyphenols that have anti-inflammatory and antioxidant effects. While basing your diet on seasonal and local produce, remember that frozen fruits and vegetables can be a great year-round supplement.

Try these three delicious recipes using frozen fruit:

Frozen cherry smoothie

• 2 servings
• Dates 8 pcs.
• Frozen cherries 150 g
• Spinach 2 handfuls
• Apple ½ piece
• Water 1 cup
• Optional: cocoa and/or protein powder

Instructions: Pour a little boiling water over the dates and let them sit for 5 minutes. Then, blend all the ingredients together. Add more water if the smoothie is too thick. Optionally, you can add protein powder and/or cocoa.

Warm quinoa with strawberries

• Quinoa 50 g
• Frozen strawberries 150 g
• Unsweetened almond milk 1 cup
• Chia seeds 1 tbsp
• Almonds ½ handful
• Cinnamon to taste

Instructions: Rinse the quinoa in a sieve and cook it in the almond milk. Towards the end of cooking, add the chia seeds (or flaxseeds) and frozen strawberries. Cover the pot and let it sit for a moment. Chop the almonds. Transfer the quinoa to a bowl and sprinkle with the chopped almonds and cinnamon.

Avocado smoothie

• Avocado ½ pc.
• Banana ½ pc.
• Frozen strawberries 1 cup
• Frozen raspberries ¾ cup
• Spinach 1-2 handfuls
• Chia seeds 1 tbsp
• Water

Instructions: Blend all ingredients until smooth, adding water as needed. If the mixture is too thick, add more water. Optionally, you can add a scoop of protein powder.

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*https://www.who.int/news-room/fact-sheets/detail/healthy-diet
**https://pubmed.ncbi.nlm.nih.gov/29290348/
***https://pubmed.ncbi.nlm.nih.gov/25526594/
****https://pubmed.ncbi.nlm.nih.gov/30595028/