Frozen food has historically gotten a bad rap, ranking as a distant second to fresh options.
But UK nutritionist Rhiannon Lambert tells the Daily Mail this week that our frozen bias could be costing us valuable nutrients: “There is a huge gap between consumer perceptions and the reality of frozen food quality.”
“I’ve been advocating the benefits of frozen food for years, however I don’t believe the idea that frozen produce can be more nutritious than fresh is common knowledge and we need to do more to get this message across, ” he says. Lambert, author of The Science of Nutrition.
She makes the case for the nutritional value of frozen meats, fish, broccoli, edamame, spinach and sweet corn.
meaty
Lambert reports that fresh meat loses nutrients over time and may contain additives and preservatives intended to keep it edible longer.
You can avoid losing nutrients and flavor by choosing beef and chicken from the frozen aisle. “Freezing or buying meat frozen helps preserve nutrients and flavor,” explained Lambert.
Fish
Similarly, freezing fish preserves heart-healthy fatty acids such as omega-3. Lambert explains, “A recent study found that most of the omega-3 in fish remains nutritionally available even after three months of freezing.”
Broccoli
Lambert says that broccoli, nutrient-wise, gets a super boost from deep freezing: “Putting this in the fridge right after harvest helps lock in essential vitamins and antioxidants, preserving them for longer.”
Compared to fresh broccoli, frozen broccoli often contains more riboflavin (vitamin B2), which is essential for digestive health and brain function.
Edamame
While frozen peas have the same nutritional value as frozen, edamame is best bought chilled.
“Edamame has more benefits than bought frozen,” Lambert tells the Daily Mail. She notes that choosing frozen edamame over peas gives consumers the added benefit of soy, which can be a boon to the body and mind.
Recent research has found that isoflavones in soy and soy products can increase attention and processing speed in school-aged children.
spinach
Spinach is a highly praised vegetable for good reason. It boasts impressive levels of vitamins K, C, calcium and folate, the latter of which supports cell division and helps prevent birth defects during pregnancy.
However, fresh spinach has an extremely short shelf life. In addition to wilting, the vital nutrients in the green matter are depleted after a few days.
According to Lambert, “Buying it frozen keeps the vitamin C and folate intact for longer, maintaining its nutritional value for months.”
sweet corn
When sweet corn is frozen, the vegetable is at its sweet peak in flavor and nutrition.
“Frozen corn contains more vitamin C than fresh corn, with fresh sweet corn also losing up to 50% of its sugar content within 12 hours of consumption, making frozen a much tastier option ,” Lambert explains to the Daily Mail.
It aims to educate the public about the misconception that frozen food is inherently unhealthy.
She asserts, “We must continue to push and commit to raising awareness of these benefits to empower people to make more informed choices for themselves and their families.”
But not everything in the deep freeze is healthier.
Research has linked ultra-processed foods like frozen dinners to a higher risk of premature death, heart disease, colorectal cancer, obesity, depression and other serious conditions.
“When it comes to frozen meals, certain nutrients are of primary concern for heart health: salt, sugar and unhealthy fats,” registered dietitian Angela L. Lago told Fox News in 2022. “Not only are foods containing an excess of these nutrients. inflammatory, they are also major drivers of obesity, heart disease, high blood pressure and diabetes.”
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