Most Americans are fortunate enough to have an abundance of choices when shopping for food, but when nutrition is your top priority, it's not always clear which choice is superior. It's a common belief that fresh foods always are healthier than those that are packaged and processed, but that's not always the case. It's not just about fresh versus frozen: Knowing where your food came from can tell you even more about its vitamin content.
The Case for Frozen Food
One distinct advantage of frozen foods like fruits and vegetables is that they're frozen at the peak of ripeness, which usually is when they're most rich in nutrients. Frozen produce loses a small amount of water-soluble vitamins during the blanching process that precedes freezing, but the food doesn't suffer any major losses. On the other hand, fresh produce that's shipped from faraway destinations usually is picked from the vine before it's had time to ripen and reach its full nutrient potential; the food then is subjected to heat, light and a long passage of time, all of which can degrade nutrients.
When Fresh is Better
Generally speaking, homegrown or locally grown produce is richer in nutrients than fruits and vegetables that have been frozen or traveled from far away. These foods can be picked closer to the peak of ripeness, aren't exposed to the heat and light that goes along with long journeys and typically are sold within days or even hours of harvesting. To find local foods, shop farmers' markets and produce stands whenever possible and don't be afraid to ask the sellers questions about where the food came from and how long ago it was harvested; you have a right to know exactly what you're buying.
Considerations
Whether fresh or frozen, any produce is better than none, which is why your own tastes play an important role in determining what to buy at the market. Frozen fruit might have more nutrients than the fresh version that was shipped thousands of miles, but if you don't care for its flavor, you're better off eating fresh than eating none at all. Despite the degraded nutrients, fruit that was shipped from another country still is packed with vitamins.
Getting the Most From Your Food
To get the maximum dose of vitamins from your meals, it helps to employ a few strategies. Buying locally grown produce usually is the best choice for getting the greatest nutritional bang for your buck, but when your favorite fruits and vegetables are out of season or can't be purchased from local growers, rely on frozen varieties to provide plenty of vitamins. Of course, that doesn't mean you should avoid buying fresh produce that's been grown far from home; even foods that have made a long journey are packed with vitamins and minerals. No matter the source of your food, nutrients will degrade with time so don't let fruits and vegetables sit too long. Finally, steam or microwave produce instead of boiling it to minimize the amount of vitamins that are leached out.
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