Fresh fruits and vegetables are among the healthiest foods. They are high in vitamins, minerals, and antioxidants, all of which are very good for health.
Eating more fruits and vegetables helps protect against heart disease.
Fresh food is not always available and frozen foods is an alternative for these.
But, fresh and of frozen foods nutritional value varies.Aşağıda "What is frozen food", "Are frozen foods healthy" The question will be answered.
Harvesting, Processing and Transport of Food
The fruits and vegetables we buy are harvested by machine or by hand.
Fresh Fruits and Vegetables
Most fresh fruits and vegetables are harvested before they are ripe. The reason for this is to allow time for it to fully mature during shipping.
This gives them less time to develop a range of vitamins, minerals and natural antioxidants.
Some fruits and vegetables can take anywhere from 3 days to several weeks in transit before they arrive at a distribution center.
Even, elma ve pear Some foods, such as, can be stored for up to 12 months under controlled conditions before being sold.
During shipping, fresh food is usually stored in a chilled, controlled atmosphere and comes into contact with chemicals to prevent spoilage.
When they reach the market or supermarket, it may take another 1-3 days. It is then stored in people's homes for up to seven days for food.
Frozen Fruits and Vegetables
Frozen fruits and vegetablesThey usually gather at peak maturity, when they are most nutritious.
After harvesting, it is washed, bleached, cut, frozen and packaged within a few hours.
The fruits are bleached, this process greatly affects their texture.It is stored with ascorbic acid (a form of vitamin C) or with added sugar to prevent spoilage.
Usually no chemicals are added before freezing.
Some vitamins in frozen food are lost during processing
Generally, the process of freezing fruits and vegetables helps to preserve their nutrient content. Ancak frozen foodsWhen stored for more than a year, some of their nutrients begin to deteriorate.
Some nutrients are also lost during the bleaching process. In fact, the greatest loss of nutrients occurs during this process.
The bleaching process takes place before freezing and involves leaving the product in boiling water for a short time, such as a few minutes.
This kills harmful bacteria and prevents loss of flavor, color and texture. Even so B vitamins and loss of water-soluble nutrients such as vitamin C.
The degree of nutrient loss varies depending on the type of food and the bleaching time. Generally, losses range from 10-80% while the averages are around 50%.
One study investigated the water-soluble antioxidant activity of bleaching. peaat 30%, spinachHe found that it reduced it by 50%.
But some research, of frozen foods states that it can maintain its antioxidant activity despite the loss of water-soluble vitamins.
Nutritional values of fresh and frozen foods decrease during storage
Soon after collection, fresh fruits and vegetables begin to lose moisture, with a higher risk of degradation and reduced nutritional value.
One study found a reduction in nutrients after 3 days of cooling. This is more common in soft fruits.
Vitamin C in fresh vegetables begins to decline immediately after harvest and continues to decline during storage. For example, green peas lose 24% of their vitamin C during the first 48-51 hours after harvest.
Antioxidant activity decreases in vegetables that are refrigerated or stored at room temperature.
However, although vitamin C can be easily lost during storage, it may actually increase antioxidants such as carotenoids and phenolics.
This is probably due to continued ripening and is seen in some fruits.
Are Frozen Vegetables Healthy?
Frozen vegetables It is a suitable alternative to fresh vegetables. It is inexpensive and easy to prepare and has a longer shelf life and can be purchased at any time of the year.
Nutritional value of frozen vegetables
Since vegetables are usually frozen immediately after harvest, they usually retain most of their nutrients.
One study showed that bleaching and freezing vegetables for up to 2 months did not significantly alter their phytochemical content.
However, studies show that ice cream can affect the nutritional value of some vegetables and specific foods differently.
For example, one study found that frozen broccoli is fresh in riboflavin. broccoli found that it was higher in comparison to, but that frozen peas were lower in this vitamin.
Additionally, frozen peas, carrots, and spinach beta carotene No significant difference was observed between frozen and fresh green beans and spinach.
Another study found that frozen, uncooked cabbage contained greater amounts of antioxidants than fresh cabbage, suggesting that freezing may even increase the antioxidant content of some vegetables.
On the other hand, bleaching can cause significant reductions in heat sensitive nutrients including vitamin C and thiamine.
According to one review, the vitamin C content of some vegetables may decrease by 10-80% during the bleaching and freezing process, and the average nutrient loss is about 50%.
Remember that other cooking methods such as boiling, frying, and microwaving can also lead to nutrient losses, even with fresh or canned vegetables.
Additives and preservatives
Frozen vegetablesWhen choosing, it is necessary to carefully check the component label. Of frozen vegetables Although most do not contain additives and preservatives, some may contain added sugar or salt.
Some common items of frozen vegetablesIt is prepared with ready-made sauces or spice mixes that can add flavor but increase the amount of sodium, fat or calories in the final product. These significantly increase the calorie value of food.
Additionally, those with high blood pressure frozen vegetablesMust carefully check the in sodium content and take products that do not add salt.
Studies show that reducing sodium intake can help reduce blood pressure levels, especially in those with high blood pressure.
Benefits of frozen vegetables
Frozen vegetables They are usually prepared with minimal effort, making them a quick and affordable alternative to fresh vegetables.
It is generally cheaper than fresh vegetables and has a longer shelf life. What's more, it can be used year-round, which means it can always be eaten regardless of whether they are in season or not.
Eating frozen vegetablesIt's a simple way to increase your intake of important nutrients, including fiber, antioxidants, vitamins, and minerals.
Also, studies show that increasing your consumption of vegetables reduces the risk of ailments such as heart disease, cancer, and type 2 diabetes.
Fresh or Frozen: Which Is More Nutritious?
Fresh and of frozen foods Results from studies comparing nutrient content vary slightly.
This is because some studies use freshly harvested produce, which counteracts the effects of storage and transportation time, while others use grocery-bought products. In addition, differences in processing and measurement methods can affect results.
However, in general, evidence shows that freezing fruits and vegetables can preserve their nutritional value, fresh and of frozen foods suggests that the nutrient content is similar.
Studies are some frozen foodsIt indicates a decrease in nutrients in the diet, but this decrease is generally small.
Moreover, fresh and frozen foodsVitamin A, carotenoids, Vitamin E, minerals and fiber levels are similar. Usually they are not affected by bleaching.
Studies comparing fresh varieties with frozen varieties such as peas, green beans, carrots, spinach, and broccoli found their antioxidant activity and nutrient content to be similar.
Frozen foods may contain more vitamin C
Frozen foodsAlso, the levels of some nutrients are higher. This is the most frozen food compared to fresh varieties stored at home for a few days.
For example, frozen peas or spinach contain more vitamin C than fresh peas or spinach that are stored at home for several days.
For some fruits, ice cream resulted in higher vitamin C content compared to fresh varieties.
In addition, one study indicates that processes for freezing fresh food can increase the availability of fiber by making it more soluble.
As a result;
The fruits and vegetables that you buy directly in the field or pick from your own garden are of the highest quality.
However, if you are shopping at the grocery store, frozen foodsmay be more even or in some cases more nutritious than fresh varieties.
Frozen fruits and vegetables It is a suitable alternative to fresh options. To obtain the best variety of food fresh and frozen foodsIt is best to use the mixture.
