Do Frozen Fruits and Vegetables Retain Their Nutritional Value?

There have been extensive studies into the nutritional value, or lack thereof, of frozen foods when compared to their “fresh” counterparts. Fresh fruits and vegetables are low in calories and unhealthy fats, and bursting with vitamins, minerals, fiber and healthy fats (think avocados). As a result, they form an integral part of a healthy daily diet. However, they are highly perishable foods when left out in the open.

Delivering high quality food to the consumer is one of the many challenges that producers face on a regular basis.

Over time producers have had to establish ways to preserve the nutritional integrity of their produce during the transportation and storage phases. The two main methods that have been designed to achieve this goal are freezing and canning.

Freezing foods as a preservation method has been around for centuries, but it was not until the 20th century that a certain Mr. Clarence Birdseye developed this method for mass production and distribution of a variety of foods. Birdseye developed a method that did three things – it preserved the taste and appearance of the food, and kept it safe from spoilage.

The “fresh” produce seen in the supermarket is usually picked before it is ripe, transported to it's final destination, and then displayed as “fresh” in the store. The produce loses nutritional value for two main reason. One, because it has been picked prematurely it lacks the peak nutrient value that is characteristic of produce picked when ripe. Two, the exposure to heat and light during the transportation and storage process depletes the vitamin and mineral content of the produce.

Frozen foods on the other hand are usually picked when they are ripe and at peak nutrient value. Once picked they go through the freezing process which includes four main stages: pre-freezing treatments (such as peeling and blanching), freezing, frozen storage, and thawing. The blanching treatments that take place during the first stage of this process kills bacteria, stops enzyme activity that usually spoils food, and ensures that color and flavour of the produce is retained. During the second stage the produce is then flash frozen to preserve nutrients. The third stage involves transportation and storage in the frozen state until sold. And finally, during the fourth stage, the produce is thawed for use.

It is during this entire freezing process that some nutrients, primarily vitamins and minerals, may be lost. That being said, research has shown that frozen fruits and vegetables retain most of their nutritional quality through to the final stage. In fact, studies have found that frozen produce has a nutritional value that equals, and in some cases exceeds, that of their fresh counterparts. The nutritional value of the water-soluble vitamins riboflavin (vitamin B2) and vitamin C (ascorbic acid) was found to be the same or greater in frozen versus fresh produce; and freezing has a positive effect on the vitamin E content of the fruits and vegetables as compared with fresh. In addition, the nutrient value of fiber, minerals (namely calcium, magnesium, zinc, copper and iron), and total phenolics (health-promoting plant compounds) were well-conserved in frozen fruits and vegetables as compared to fresh.

Now it would be ideal if we could eat fresh in-season organic produce, purchased at the peak of it's ripeness, from the local farmer, farmer's market or, better yet, picked from our very own garden. But that is very seldom, if ever, the case. When our options are limited, frozen produce is a good alternative and in some cases a healthier alternative than the off season fresh produce sold in the supermarkets today.

The Takeaway

The freezing technology helps to preserve foods by providing low temperatures at which microorganisms cannot grow, chemical reactions are reduced, and cellular metabolic reactions are delayed. As a result of this technology, the produce is able to retain its freshness and nutrient value for a period of time that exceeds the normal growing season, thus making frozen fruits and vegetables a healthy, viable, cost effective alternative to fresh especially if you're looking for both variety and convenience.

Opt for organic and/or packages with the USDA “U.S. Fancy” seal of approval whenever possible. Read the labels and steer clear of any additives like salt and sugar. Better yet, if time permits, source out your local farmer or farmer's market, purchase in season produce, take it home, clean it, cut it up, and freeze it yourself.

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