Rising prices leading to an increase in the cost of living may force some people to opt for cheaper frozen produce as they can no longer afford the more expensive fresh fruits and vegetables. But are frozen fruits and vegetables as healthy as their fresh counterparts? Let’s see what experts have to say.
Evangeline Mantzioris, Director of Nutrition and Food Science at the University of South Australia, wrote in an article on The Conversation website that vegetables and fruits provide a variety of vitamins, minerals, and fiber, making them crucial for a healthy and balanced diet.
However, the increase in the cost of living may result in people reducing their intake of vegetables and fruits. Data from the Australian Bureau of Statistics shows a decrease in the consumption of vegetables and fruits by Australians in the 2022-2023 fiscal year compared to the previous year.
The Australian Dietary Guidelines recommend that individuals aged 9 and above should consume 2 servings of fruits and 5 servings of vegetables daily for optimal health. Yet, the 2022 report from the Australian Bureau of Statistics indicates that only 4% of Australians meet these recommended amounts of fruits and vegetables.
If you currently can’t afford a wide variety of fresh produce, there are other ways to ensure you reap the health benefits of these foods and even increase your intake of fruits and vegetables, such as opting for frozen, canned fruits and pickled vegetables.
Mantzioris points out that while fresh produce is commonly perceived as the most nutritious, this might not always be the case. During transportation, the nutrient content of fresh produce can decrease, whereas frozen vegetables may contain higher levels of certain nutrients like vitamin C and E as they are frozen shortly after harvest. The variables of transportation and storage may have a slight impact.
Compared to fresh produce, frozen products have similar mineral content such as calcium, iron, and magnesium. Another advantage of frozen fruits and vegetables is the ability to reduce waste since you can use only the amount needed at that time.
Apart from purchasing frozen fruits and vegetables at the supermarket, growing your own produce in the garden can be a cost-effective option, or if you have surplus produce, you can freeze them yourself.
Blanching food quickly before freezing can enhance its safety and quality, involving a brief process of steaming or immersing the food in boiling water.
Frozen vegetables may not be suitable for salads but can be roasted, steamed, used in soups, stews, casseroles, curries, quiches, and more. Frozen fruits can be added to breakfast (with cereal or yogurt), or used in fruit pies and cakes.
Mantzioris mentions that canned vegetables are often cheaper alternatives to fresh produce, and they are convenient to store. The canning process is a preservation technique, hence it does not require additional preservatives like salt.
Compared to fresh produce, canned vegetables may experience a slight decrease in heat-sensitive nutrients like vitamin C due to cooking. If using canned vegetables in hot dishes, it is advisable to add them towards the end of the cooking process to minimize nutrient loss.
Pickling and fermenting vegetables are ancient food processing and preservation techniques. Fermentation can largely retain the vitamins and minerals of fresh vegetables and may enhance the absorption of existing nutrients by creating new ones.
Furthermore, fermented foods contain probiotics beneficial for gut health.
Despite frozen or canned fruits and vegetables being good alternatives to fresh produce, if you wish to incorporate more fresh fruits and vegetables into your diet within a limited budget, there are several strategies you can adopt:
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Purchase seasonal produce
– Buying locally sourced seasonal vegetables is often cheaper than importing out-of-season produce from other countries.
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Do not discard ugly-looking produce
– Misshapen fruits and vegetables are usually cheaper and do not compromise on nutrition or taste.
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Reduce waste
– If you cannot consume fresh produce before it spoils, freeze it instead of discarding it thoughtlessly. Properly managing fresh produce can help you save money and benefit the environment.
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Swap and share
– Use websites or mobile apps to find opportunities to swap and share fresh fruits and vegetables with others.
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Grow your own
– Planting crops in a garden or pots can be cost-effective in the long run, offsetting some of the costs associated with purchasing fresh produce. You may also value the produce you grow yourself more and waste less.