Fresh vs frozen vegetables and fruit, which is more nutritious?

Fresh vegetables and fruits are a source of vitamins, minerals and antioxidants that the body needs. That is why in a day it is recommended to eat 2-4 servings of fruit and 3-4 servings of vegetables. Unfortunately, sometimes there are not always fresh fruits or vegetables that can be eaten practically. There may be vegetables and fruit in frozen form. Are frozen fruits and vegetables still healthy? Find out the answer below.

The journey of fresh fruit and vegetables: from harvest to your hands

Some fresh vegetables and fruits are picked before they are ripe. This is so that during the trip to the market, fruits and vegetables can be cooked properly.

If harvested before it is ripe, it means that when the fruit or vegetable is picked it is not at the most optimal nutritional conditions. The chance to increase natural vitamins, minerals, and antioxidants that should be obtained until ripe is lost because they are harvested first.

During the trip, fresh fruit and vegetables are usually placed in a cool or cool place to prevent damage. When you arrive at supermarkets or at traditional markets, this fruit and vegetable can take 1-3 days.

In fact, as soon as they are harvested, fresh vegetables and fruits will also begin to lose moisture, so they are at greater risk of spoilage and decreased nutritional value. Reporting from Healthline, the nutrients lost after 3 days in the refrigerator can be more, even more than frozen fruit and vegetables.

The level of vitamin C in fresh fruit and vegetables also decreases after harvest, and will continue to decline during storage and not eaten immediately. At room temperature, the antioxidants of vegetables and fruit also decrease.

The frozen fruit and vegetable journey: from harvest to packaging

Source: Family Education

Fruits and vegetables that will be frozen are generally picked at their peak ripeness, this is the time when fruits and vegetables are at their most nutrient-rich phase. After harvesting, the vegetables are washed, cleaned, crushed, chopped, frozen, and packaged.

Blanching is processing before fruits and vegetables are frozen. Fruits and vegetables will be placed in boiling water for a short time (only a few minutes) and then immediately transferred to very cold ice water suddenly to stop the cooking process in them.

It is in this blanching process that the greatest possible decrease in nutrients occurs. The blanching process is intended to kill harmful bacteria and prevent loss of taste, color and texture of food products.

However, this process has another side effect, namely the reduction in water-soluble nutrients, such as vitamins B and C. Nutrients can be reduced by about 10-80 percent in this processing.

However, not all frozen fruits and vegetables are blanched by the producers. So that the reduction of this substance does not apply in all frozen vegetables and fruits.

So which one is healthier?

Source: Verde Community Farm and Market

Both fresh and frozen products do not differ much in nutritional content. In general, each of these types has their respective weaknesses and strengths.

Yes, it turns out that fresh and frozen products have similar nutritional value. There is a study that states that the decrease in nutrients in some frozen fruit vegetables has very little difference with the nutrients in fresh products.

In addition, the levels of vitamin A, carotenoids, vitamin E, minerals, and fiber in fresh and frozen products are generally not much different, although frozen fruit is also blanched.

A study in Innovative Food Science & Emerging technologies also shows that the antioxidant activity in fresh and frozen carrots, spinach, and broccoli is the same, there is no significant difference.

All of this would be fine if the frozen vegetables you chose were just frozen in the proper process. Not added additional preservatives.

In fact, freshly picked fruit and vegetables from the garden are best. Immediately harvested, and immediately cooked without long storage. Unfortunately this is almost impossible if you live in cities, right? Therefore, you can choose fresh fruit vegetables every day and make frozen fruits and vegetables as a mixed product in your diet, not as a main dish.

If you buy fresh produce, try to consume it as soon as possible. Do not store for days or more in the refrigerator.