The moment produce is pulled from the ground, it starts to lose its nutritional value. However, thanks to modern technology and the growth of local produce markets, we can still retain a significant amount of their nutritional value.
Fresh vs. Cold-Stored Produce: Which Has More Nutrients?
Many believe that fresh produce always wins in terms of nutrition, but that’s not entirely accurate. According to research from the ACS Publications of the American Chemical Society, in an article titled “Comparing Vitamin Retention of 8 Types of Produce When Stored Cold vs. Frozen,” scientists observed corn, carrots, spinach, peas, beans, strawberries, and blueberries. Results showed that frozen produce could sometimes even surpass fresh produce in terms of vitamin content. This is because fresh produce, when stored in the fridge for extended periods, loses some of its nutrients, while freezing “locks in” these nutrients for longer.
Fatima Hachem, a senior nutritionist at the Food and Agriculture Organization of the United Nations (FAO), affirms: “Food is at its nutritional peak right after harvest. After that, nutrients start to diminish as the produce no longer receives energy from the soil.” She further explains that the longer produce sits on shelves, the more nutrients are lost.
Vitamin C – The Most Prone to Depletion
Even after being plucked from the ground, produce continues to “live” and uses up nutrients to maintain cellular activity. Vitamin C, an essential nutrient for iron absorption, cholesterol reduction, and antioxidant properties, is particularly volatile. This type of vitamin is sensitive to light and air, and its levels can significantly decrease after just a few days.
Diane Barrett, a specialist from the University of California, Davis (USA), has researched this topic. She discovered that spinach left at room temperature (20°C) for seven days lost 100% of its vitamin C. Even when stored in a refrigerator, the loss amounted to 75%. In contrast, carrots under the same conditions only lost 27%. This is because leafy vegetables like spinach have a thinner surface, making them more susceptible to water loss and the impact of air. However, when frozen, spinach only loses about 30% of its vitamin C, which is quite impressive.
The Unexpected Benefits of Cold-Stored Produce
Frozen produce is often misunderstood as being of lower quality, but this is not the case. In supermarkets, “fresh” produce is often picked before it is fully ripe to withstand the journey from the field to the consumer, taking 1-4 days. During this time, some nutrients are lost. In contrast, frozen produce is harvested at peak ripeness, then cleaned, blanched, and quickly chilled using modern technology, preserving its nutritional value.
Both fresh and frozen produce have their unique strengths. If you prefer your vegetables crisp and naturally sweet, opt for local markets or grow your own. However, if you lead a busy life and need something that lasts longer while still providing nutritional value, frozen produce is a great choice. It’s essential to know how to store them properly: fresh produce should be consumed within 1-2 days, and frozen produce should not be allowed to thaw and then refrozen, as this compromises its quality.
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