The use of frozen fruits and vegetables remains a practical solution. But from a nutritional standpoint, what about? Responses from Catherine Serfaty-Lacrosnière, nutritionist.
The message that consisted in hammering out the injunction to consume 5 fruits and vegetables a day was not in vain. If we are to believe the results of a survey conducted by CREDOC in 2019, fruit consumption has increased by 13g per day in children and 20g in adults since 2010. And for fruits, it has increased by 3g per day for the first and 5g for the second. Rising figures which show an awareness of the benefits of these foods in our daily lives. And which give rise to questions about their ideal consumption mode. Do we necessarily have to eat them fresh? Where can we use frozen foods? Answers with Catherine Serfaty-Lacrosnière, nutritionist doctor in Paris.
5 fruits and vegetables per day : we have all heard this injunction in a loop. All the studies converge to show and demonstrate the benefits of these foods for our health. But for lack of time or imagination, we do not always have the leisure to go to the market, prepare and cook them. “Frozen is as nutritious as the fresh. And sometimes they’re even richer in vitamins and minerals. Cold is indeed a process that slows down the destruction of these nutrients“, explains Catherine Serfaty-Lacrosnière.
Enter collection and consumption, loss of nutrients
Ideally, and in order to benefit from their nutritional contributions, it would be necessary to consume seasonal fruits and vegetables directly after picking, in the garden, field or orchard. Obviously, in big cities it’s always very complicated. Frozen foods therefore represent a very good alternative. “They can be kept for up to a year in the freezer. They will keep their composition“, adds the specialist.
This composition can also be altered by other factors: peeling or cooking method for example. Peeling an apple can in some cases deprive us of some of its nutritional benefits. Cooking under high heat destroys certain vitamins. When we boil fresh vegetables in water, it is this which will take away a large part of the vitamins. Hence the interest in consuming it also to enjoy the benefits of the vegetables cooked in it. This is why vegetable broths are very interesting from a nutritional point of view. “The fruits and vegetables that we buy fresh from a greengrocer or in a supermarket can be stored for a certain period of time before being displayed on the shelves. Then the consumer stores them in his refrigerator. By accumulating the time between the harvest and consumption, there may be a consequent loss of nutrients, so this is not necessarily the best solution“, specifies Catherine Serfaty-Lacrosnière.
5 vegetables to choose from frozen rather than fresh
The nutritional advantage of fresh vegetables was also damaged in 2018 by the magazine “60 million consumers”. According to their survey, frozen vegetables are generally higher in vitamins and minerals than fresh ones. The survey cited, with supporting analyzes, 5 vegetables to choose from frozen rather than fresh :
- fresh green beans contain more vitamin C and B9 than frozen,
- same for carrots and vitamin A and fiber,
- peas,
- apricots,
- raspberries.
The analysis also shows the reverse. Mushrooms, tomatoes and pineapples have more nutritional benefits when they are fresh than frozen.
So there is no more reason to have conscience problems when you take out your bag of fruits and vegetables from the freezer. “However, always check the labels. Choose natural products, without additives. You will avoid the addition of calories or industrial ingredients. Some pan-fried or ratatouilles have added fat or preservatives. And there, we move away completely from vegetables or fruits of the market“, advises the nutritionist.
Thanks to Catherine Serfaty-Lacrosnière Nutritionnist in Paris.
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