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Frozen or Fresh Fruit and Vegetables — What’s Healthier?

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“Frozen fruit and vegetables have more vitamins than fresh.” Surely you’ve heard this declare earlier than, however is there any fact to it? We’ve taken a better take a look at fruit and greens and here’s what we realized.

Fresh or frozen — what’s more healthy? 

Fresh isn’t at all times so recent 

Is there something higher than recent fruit and greens? But simply because it’s not frozen, doesn’t imply it’s recent. Fruit and greens typically should be transported lengthy distances from the sphere to the grocery store. This is especially damaging for delicate nutritional vitamins like vitamin C (present in bell peppers, inexperienced beans, broccoli, cauliflower, spinach, and citrus fruits). Poor temperature and gentle situations mixed with publicity to oxygen result in a speedy loss of vitamin C. 

A person cutting fresh vegetables

Did you already know?

Fruit and greens saved at room temperature lose as much as 20% of their vitamin C content material every day; within the fridge it’s a lot much less. The fiber and mineral content material (e.g. iron) stay secure and don’t lower after longer storage or cooking.(1)

Buy recent fruit and greens at your native farmers’ market and go for merchandise which can be in season.

Frozen food is usually a good various

When fruit and greens are harvested to be frozen, they’re picked when they’re ripe and flash frozen instantly. This reduces the loss of vitamins.
If you don’t eat fruit and greens shortly after you purchase them, it is best to go for frozen. Frozen meals have extra nutritional vitamins and minerals than recent merchandise which were saved at room temperature or within the fridge. One examine confirms that meals wealthy in vitamin C — like broccoli or inexperienced beans — are particularly delicate to shedding their dietary worth.(2)

A bowl of frozen blueberries and raspberries

Another examine confirmed that the antioxidant content material in frozen blueberries was even increased than that of recent blueberries after three weeks.(3An uninterrupted chilly chain is essential with frozen meals. That implies that it is best to get the merchandise house from the grocery store as shortly as attainable, ideally in an insulated bag. 

Pay attention to how fruit and greens are processed

The vitamin and mineral content material in fruit and greens on the time of consumption relies on how they have been processed. Steaming or stewing greens is healthier than boiling them. You may simply eat them uncooked in a crunchy salad.  

Another choice is to ferment some kinds of greens (e.g. for sauerkraut or kimchi). Fermented meals are preserved in a manner that may make them much more nutritious than recent. 

Fruit is normally eaten recent anyway. If you wish to eat seasonal fruit like cherries, peaches, or pears year-round, you may make preserves. There received’t be an enormous loss of nutritional vitamins, however remember the fact that fruit preserves don’t maintain eternally. Make positive to make use of them inside a yr. The jars must be saved in a cool, dry, darkish place and ought to have an hermetic seal. 

A bowl of fresh vegetables

Takeaway

A balanced weight loss program ought to embrace recent AND frozen fruit and greens. Pay attention to the season and the rising area with recent merchandise. Try to keep away from lengthy transport routes throughout which vitamins are misplaced. However, bear in mind that ready meals with frozen greens typically include a variety of fats, salt, and even sugar. Always learn the listing of components before you purchase frozen food.

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