Fresh or frozen fruits and vegetables: does it matter?
When it comes to eating more fruits and vegetables, a common question that gets asked is “Is fresh better than frozen?”
The short answer is both fresh and frozen fruits and vegetables can be nutritious options. While fresh produce is sometimes viewed as the “healthier” choice, frozen options can provide the same important nutrients and can be a convenient, affordable way to increase your intake. Ultimately, the best choice is the one that helps you include more variety and consistency in your diet.
Fresh produce: the benefits
Fresh fruits and vegetables are a great option and can be enjoyed in a variety of ways. They are often chosen for their taste, texture and convenience, particularly when eaten raw in salads, snacks or meals.
Fresh produce provides important nutrients including fibre, vitamins, minerals and antioxidants, which all play a role in supporting overall health. Choosing seasonal produce can also be a great way to enjoy fruits and vegetables when they are at their best quality and may be more affordable.
However, fresh produce does have some challenges. As it has a shorter shelf life, it requires more planning to ensure it is used before it spoils and to help reduce food waste.
Frozen produce: the benefits
Frozen fruits and vegetables are often just as nutritious as fresh options. Most frozen produce is picked when it is ripe and then quickly frozen, which helps preserve nutrients and maintain quality.
Frozen options can also be a convenient and budget-friendly way to increase your fruit and vegetable intake. They are often pre-prepared, have a longer shelf life, and can be easily added to meals such as stir-fries, soups, curries, pasta dishes and smoothies.
For many people, frozen produce can make healthy eating easier especially during busy periods when preparing fresh ingredients feels more difficult. Keeping a bag of frozen vegetables in the freezer can be a simple way to add extra colour and nutrition to a meal with minimal preparation.
Does freezing reduce nutrients?
Freezing does not significantly reduce the nutritional value of fruits and vegetables. While some nutrients, such as vitamin C, can be sensitive to processing and storage, frozen produce generally retains a similar nutrient profile to fresh produce.
The biggest factor influencing your nutrient intake is not whether produce is fresh or frozen it is whether you are eating enough variety and including a range of plant foods regularly.
The takeaway
Both fresh and frozen fruits and vegetables can be part of a healthy, balanced diet. Rather than focusing on which option is “better”, consider which option helps you consistently include more colour and variety on your plate.
Fresh berries when they are in season, frozen vegetables added to a quick weeknight meal, or frozen spinach blended into a smoothie they all count towards your daily intake.
When it comes to supporting your health, the most important step is simply eating more fruits and vegetables in a way that is practical, affordable and sustainable for you.
Written by Maddy Raymond, Accredited Practicing Dietitian.
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