Fresh, Refrigerated, or Frozen: Does it Really Matter? | Blog

Without a doubt, a diet rich in plant-based foods, particularly fruits and vegetables, forms the cornerstone of any healthy eating pattern. Fruits and vegetables are packed with essential vitamins, minerals, and fiber, making them the ultimate low-energy, nutrient-dense foods. However, fruits and veggies can be finicky. Many of the most scrumptious plants reach their peak ripeness only once a year, and for a limited time window. Also, once these fruits and vegetables are picked, they often don't last long, expiring quickly in supermarkets or in our kitchens. To overcome these challenges, various storage methods of produce were developed to extend their shelf life and preserve their freshness. Naturally, we wonder how the way we store these fruits and vegetables—whether we toss them in the fridge or freezer—affects their nutritional value. In the following post, we explore the different ways food storage can potentially impact the nutritional content of these valuable dietary components and how (perhaps if) this has any significant impact for us! 

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Fresh Fruits and Vegetables 

We are all familiar with fresh fruits and vegetables. They’re often the first food to greet us when we walk into any grocery store; their vibrant colors and inviting textures make them the epitome of nutrition. Fresh fruits and vegetables are typically harvested either at peak ripeness or just before for those that ripen off the vine and develop their tastiest flavors after a few days. At this stage, produce is at peak nutrient density. Packed with flavor, ripe produce proudly touts their vitamin, mineral, fiber, and water content with their lurid hues and mouth-watering texture. However, it is important to consider that many fruits and vegetables found in grocery stores undergo significant transportation from the farm to the store which can invariably lead to certain chemical changes. Additionally, any physical processing, packaging, and treatments can further modulate not only the nutritional value but also the flavor and texturet. ​​Since fruits and vegetables contain a high percentage of water (ranging from approximately 70% to 90%), transportation can trigger respiration, moisture loss, and nutrient degradation (Barrett, n.d.). It's worth noting that different types of fruits and vegetables exhibit varying levels of nutrient degradation; for example, strawberries tend to spoil faster than sweet potatoes. Moreover, certain minerals and vitamins (like water-soluble vitamins) are highly sensitive to post-harvest losses, such as vitamin C and the B vitamins (Food and Agriculture Organization of the United Nations, n.d.). When purchasing fresh produce, your best bet is to purchase from a reputable seller who is directly responsible for growing, harvesting, and transportation. As always, your local farmers market is a great place to start! 

Refrigerated Fruits and Vegetables

Refrigerators serve a crucial role in slowing down microbial spoilage and prolonging the shelf life of numerous food products. When we place fruits and vegetables in the refrigerator or freezer, we effectively reduce the time that produce spends in the "temperature danger zone" where bacteria thrive; this significantly reduces water loss and mitigates microbial spoilage. Several studies have examined the impact of refrigeration on the nutritional composition of fruits and vegetables, revealing that this effect varies depending on the specific produce (Galani et al., ). For instance, refrigerating carrots can actually increase their beta-carotene content, while in the case of green beans, it can lead to a 10% decrease in beta-carotene levels (Barrett, n.d., ). These findings highlight the importance of understanding how refrigeration can simultaneously enhance and diminish certain nutritive compounds in each individual fruit or vegetable. Our overall takeaway: Refrigeration is a great option to extend shelf life, preserve freshness, and any losses in nutrient content are (generally) negligible! 

Frozen Fruits and Vegetables 

Frozen fruits and vegetables are typically harvested at their peak ripeness and then undergo a blanching process, which involves briefly boiling to minimize nutrient loss. Similar to refrigeration, freezing fruits and vegetables significantly extends their shelf life, while also preserving their original flavors. The convenience of frozen produce cannot be overstated, as it is often pre-processed (peeled, sliced, and ready to cook) and can be a lifesaver in a time crunch. As a bonus, frozen produce is often cheaper too! Moreover, purchasing frozen fruits and vegetables in bulk, storing them, and resealing as needed can contribute to reducing food waste. However, freezing produce can alter the nutritional content. Water-soluble vitamins, like vitamin C and B may leach during the initial blanching process. Additionally, storing produce in the freezer for too long may cause freezer burn during which cell walls rupture. This cellular lysing ultimately leads to unappetizing changes in texture, color, and flavor. However, when stored properly, frozen produce is a wonderfully cost-effective way to consume fruits and veggies year round. Interestingly, new research is showing that while freezing produce may result in some nutrient loss, it also may boost some nutritive compounds!  

Comparing Fresh vs. Refrigerated vs. Frozen Fruits and Vegetables 

In a comprehensive 2-year-long study, researchers investigated the nutrient levels in fresh, frozen, and "fresh-stored" fruits and vegetables (Li et al., ). The team analyzed the impact of different storage methods on the levels of folate, trans-β-carotene (a form of vitamin A), and L-ascorbic acid (vitamin C) in broccoli, cauliflower, corn, green beans, green peas, spinach, blueberries, and strawberries. Surprisingly, the study revealed that for the most part, the different storage methods had no significant differences in nutrient levels. While each fruit or vegetable responded uniquely to the different storage methods, the authors concluded that these differences were marginal (Li et al., ). Similarly, another study compared the levels of ascorbic acid, riboflavin, α-tocopherol, and β-carotene in corn, carrots, broccoli, spinach, peas, green beans, strawberries, and blueberries when refrigerated versus frozen. This study yielded similar findings, indicating that frozen foods often had comparable, and occasionally higher, vitamin content than fresh produce for the majority of vitamins analyzed (Bouzari et al., ). Granted, these studies explored both different fruits and veggies and vitamins but the greater conclusion remains: everything can impact the nutritional value of produce. And this begs the question: for the average consumer, does it really matter? 

The Big Takeaway

Certainly, these studies highlight storage methods that directly influence vitamin and mineral content. Almost everything we do with food can affect nutrient levels, cooking itself can both amplify and reduce vitamin quality. This leaves us at an impasse where, regardless of how we consume or cook, some nutrient loss is inevitable. But we’d argue that, for most of us without nutrient deficiencies, the importance of maximizing nutrient content through storage (or cooking) becomes secondary to consuming a diverse array of fruits and vegetables. Our focus should shift away from fixating on whether fresh or frozen or refrigerated “is better” and instead promote flexibility both in the grocery store and the kitchen. We must encourage the consumption of fresh, frozen, and refrigerated fruits and vegetables. By incorporating a range of produce into our diet, regardless if frozen, fresh, boiled, steamed, grilled, baked, or even raw, we can ensure a well-rounded nutrient intake.

A Note from the Authors: 

When we speak of food storage in the above article, we are referring to how produce is purchased from the grocery store or stored at home (fresh, from the refrigerated section or placed into the refrigerator, or frozen). Proper produce storage at home is absolutely essential to maximize shelf life and flavor. As such, we’ve included the below for a few helpful tips on produce storage! 

A Note on Fresh Fruits and Vegetables

Proper fruit storage of fresh fruit and vegetables is absolutely essential to maximize shelf life, retain flavor, and minimize food waste! See below for a few helpful websites and tips: 

• https://www.seattle.gov/util/cs/groups/public/@spu/@conservation/documents/webcontent/1_.pdf
• https://www.almanac.com/how-store-vegetables-and-fruit-keep-it-fresh
• https://extension.purdue.edu/foodlink/includes/pubs/Storing%20Fruits%20and%20Veggies.pdf

References

Barrett, D. M. (n.d.). Maximizing the nutritional value of fruits and vegetables - UC Davis. https://fruitandvegetable.ucdavis.edu/files/.pdf 

Bouzari, A., Holstege, D., & Barrett, D. M. (). Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. Journal of agricultural and food chemistry, 63(3), 957–962. https://doi.org/10./jf

Food and Agriculture Organization of the United Nations. (n.d.). Processing, Preservation and Storage . IMPROVING NUTRITION THROUGH HOME GARDENING. https://www.fao.org/3/XE/xe42.htm 

Galani, J. H. Y., Patel, J. S., Patel, N. J., & Talati, J. G. (). Storage of Fruits and Vegetables in Refrigerator Increases their Phenolic Acids but Decreases the Total Phenolics, Anthocyanins and Vitamin C with Subsequent Loss of their Antioxidant Capacity. Antioxidants (Basel, Switzerland), 6(3), 59. https://doi.org/10./antiox

​​Li, L., Pegg, R. B., Eitenmiller, R. R., Chun, J.-Y., & Kerrihard, A. L. (). Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. Journal of Food Composition and Analysis, 59, 8–17. https://doi.org/10./j.jfca..02.002 

Skip past the frozen pizzas and ice cream and find these nutritious and budget-friendly foods in the freezer aisle.

Are any frozen foods healthy? It’s a fair question when you consider that many of the items in the frozen food aisles don’t have what you’d call a stellar nutritious reputation (microwave meatloaf, we see you!).

Yet, behind those glass doors are a few items that offer up impressive nutritional benefits not to mention some serious time-saving potential in the kitchen.  

It may seem logical to think that fresh always trumps frozen, but, in several cases, this may not always be true. Some foods don’t always have to be fresh to be best.  

These four sub-zero heroes will give you plenty of reasons to visit the freezer aisle at your grocery store more often.  

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1. Frozen Vegetables

Nearly every nutrition expert will be quick to tell you that it’s a good idea to eat more vegetables. Their unique nutritional stew of fiber, antioxidants, vitamins, and minerals are a key to lasting health.  

But sometimes fresh options in the supermarket don’t look so fresh and are expensive, especially when out of season locally. That’s where frozen veggies can come in handy.   

For more information, please visit Frozen Vegetables In Bulk.

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Vegetables destined for the frozen food aisle are picked when they are at their peak ripeness and very soon after flash-frozen to retain all their nutrients and flavor. Some vegetables are cooked quickly in hot water before freezing to preserve their color, smell, flavor, and nutrition’s.  

In some cases, frozen veggies may be superior to their fresh counterparts in the produce aisle. Some fresh veggies go through long shipping and storage time that can impact their flavor and nutrition.  

In fact, a study published in the Journal of Food Composition and Analysis found that frozen veggies like broccoli, green beans, and corn often retained more nutrients like vitamin C and folate than fresh versions.   

Frozen veggies are also super convenient. They save time and effort. If you have a condition like arthritis in the hands that makes it harder to prep food, you’ll appreciate the ease of pre-cut frozen veggies.   

They also have a long shelf-life, so it’s easy to keep veggies on hand for last-minute dinners. Simply toss a few cups of frozen broccoli florets into a soup, add thawed corn kernels to a salad and use shelled frozen green peas in pasta dishes. With a quick heat in the microwave, pre-chopped frozen vegetable mixes can be your answer to an ultra-quick side dish.   

Recommended reading: 7 Nutritionist-Recommended Recipes You Can Make in a Microwave  

2. Frozen Fish

Fish is an excellent source of lean protein and omega-3 fats that keep you healthy as you age. A recent study in JAMA Internal Medicine suggests that consuming more fish and less of other meats, particularly processed meat and red meat, is good news for heart health overall. The American Diabetes Association recommends eating at least two servings of seafood a week. 

But fish isn’t always the most budget-friendly protein, especially if you live far from coastal communities. That’s why you shouldn’t give frozen seafood the cold shoulder. It’s often priced more economically than its fresh counterparts, but the quality can be just as good. (And get this: a lot of the “fresh” fish behind the fish counter has actually been previously frozen.)  

Casting your line for dinner in the freezer section lets you buy a bunch in advance and use it up when desired over a few months. You can’t do this with fresh seafood, which has a short shelf-life.  

When shopping for frozen fish look for options that are not coated in a batter, which can add a significant amount of calories and sodium. Check the nutrition label for sodium content, too. Some frozen fish has a preservative, sodium tripolyphosphate (STPP), added to it that can up the sodium content. If you’re watching your salt intake, compare labels to find the lowest sodium option.  

Frozen fish is much easier to cook than other frozen proteins. You can cook fish fillets straight from the freezer and skip the thawing process if you haven’t planned ahead. Simply remove fish from its packaging and rinse under cold water to remove any frost or ice that’s accumulated. Pat it dry with paper towel and then brush with a thin layer of oil before seasoning as desired. Prepare as usual, adding a few minutes to the cooking time to account for the lack of thawing. 

Recommended reading: Vitamin D: Are You Getting Enough of This Key Nutrient?  

3. Frozen Fruit

Fresh local cherries and blueberries at the height of summer are not to be missed, but their season is fleeting. The rest of the year, turn to bags of frozen fruit for that same summer taste without the hefty off-season price tag.  

As with vegetables, there’s a common misconception that frozen fruits are not as healthy as fresh. But research shows this is not the case. Fresh fruit can lose nutrients during long shipping and storage, and the flavor might not be as good when it’s not in-season locally.   

A study in the research journal Nutrition shows that people who sneak more frozen fruits and vegetables into their diets take in higher amounts of must-have nutrients like fiber, calcium, and potassium.   

Frozen fruit can save you a lot of money, too, especially for things like berries. Plus, you can buy frozen fruit in bulk at a lower price per ounce without worrying about it going bad.  

You might not be able to bite into a frozen peach like a fresh one, but frozen fruit can be used in lots of other ways.  

Frozen items like berries and peaches can go straight from the freezer into smoothies, oatmeal, sauces, and baked goods like muffins. Give them a light thaw and add to yogurt for a homemade fruit-flavored yogurt. Or snack on frozen blueberries straight from the freezer for a cool treat. 

When shopping for frozen fruits and vegetables, choose bags where you can feel the individual contents. A bag that feels like a block of ice has been partially thawed and refrozen which degrades quality. 

Recommended reading: 4 New Smoothie Recipes You’re Going to Love  

4. Edamame

These green legumes might be the most underappreciated item in the frozen food aisle. For less than 100 calories per 1/2 cup serving of shelled edamame you’ll get a whopping 8 grams of fiber and 9 grams of plant-based protein. That makes edamame very helpful in reaching your daily needs for both of these nutrients.  

The nutritional bounty of edamame also includes lofty amounts of folate, iron, potassium, and vitamin K to help promote stronger bones. And they are much quicker to cook than any dried beans, only about 1 minute in a pot of boiling water.  

Edamame has a nice fresh, slightly nutty flavor. Keeping a bag of frozen edamame on hand is an easy way to add more flavor and nutrition to soups, salads, cooked grains, and stir-fries. 

Get whole edamame in their pods for a fun snack. Toss the steamed pods with seasonings like curry powder or chili powder. Then, bite down on the flavored pods to pop the beans out and eat them (don’t try to eat the pods!).  

Recommended reading: How to Start Eating Plant-Based: The SilverSneakers Guide 

See our sources:
Nutrient analysis of fresh vs. frozen vegetables: Journal of Food Composition and Analysis
Heart health benefits of eating fish: JAMA Internal Medicine
Study on frozen fruit and vegetable consumption: Nutrition  

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