“Frozen fruit and greens have extra nutritional vitamins than recent.” Absolutely you’ve heard this declare earlier than, however is there any fact to it? We’ve taken a better have a look at fruit and greens and here’s what we discovered.
Contemporary or frozen — what’s more healthy?
Contemporary isn’t all the time so recent
Is there something higher than recent fruit and greens? However simply because it’s not frozen, doesn’t imply it’s recent. Fruit and greens typically must be transported lengthy distances from the sphere to the grocery store. That is notably damaging for delicate nutritional vitamins like vitamin C (present in bell peppers, inexperienced beans, broccoli, cauliflower, spinach, and citrus fruits). Poor temperature and light-weight situations mixed with publicity to oxygen result in a fast lack of vitamin C.
Do you 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 steady and don’t lower after longer storage or cooking.(1)
Purchase recent fruit and greens at your native farmers’ market and go for merchandise which might be in season.
Frozen meals generally is a good different
When fruit and greens are harvested to be frozen, they’re picked when they’re ripe and flash frozen instantly. This reduces the lack of vitamins.
In the event you don’t eat fruit and greens shortly after you purchase them, you must 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 dropping their dietary worth.(2)
One other examine confirmed that the antioxidant content material in frozen blueberries was even larger than that of recent blueberries after three weeks.(three) An uninterrupted chilly chain is vital with frozen meals. That signifies that you must get the merchandise dwelling from the grocery store as shortly as doable, ideally in an insulated bag.
Take note of how fruit and greens are processed
The vitamin and mineral content material in fruit and greens on the time of consumption is determined by how they had been processed. Steaming or stewing greens is healthier than boiling them. You too can simply eat them uncooked in a crunchy salad.
An alternative choice is to ferment some forms of greens (e.g. for sauerkraut or kimchi). Fermented meals are preserved in a means 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 a giant lack of nutritional vitamins, however take into account that fruit preserves don’t preserve eternally. Be certain that to make use of them inside a yr. The jars must be saved in a cool, dry, darkish place and will have an hermetic seal.
A balanced food regimen ought to embody recent AND frozen fruit and greens. Take note of the season and the rising area with recent merchandise. Attempt to keep away from lengthy transport routes throughout which vitamins are misplaced. Nevertheless, remember that ready meals with frozen greens typically comprise a variety of fats, salt, and even sugar. All the time learn the record of substances before you purchase frozen meals.