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Is Frozen Food a Smart Choice? Examining the Nutritional Properties of Frozen Products
Table of Contents
1. What are the types and availability of freezers?
Freezers are one of the most popular devices for preserving food. They use low temperatures (from −20°C to −40°C) to turn the water in food into ice, which slows down the spoilage process. Most food products and prepared dishes can be frozen, with the exception of high-water-content products such as onions, lemons, lettuce, blueberries, and melons, as freezing changes their structure, making them unattractive after thawing. Freezing dairy products such as cottage cheese, cheese, yogurt, and cream is also not recommended. Freezers are available for home use or for purchase in stores, with the most popular freezers being those for fruits and vegetables, fruit-vegetable mixes, fish, seafood, and ready-to-eat dishes such as soups, dumplings, pasta, and fast-food dishes such as pizza and grilled sandwiches.2. Nutritional value of frozen products – losses and changes
Consumers often have doubts as to whether freezing products affects their nutritional value. Scientific research, however, indicates that storing products at low temperatures can lead to certain changes in the content of vitamins and minerals. Meat and fish data show that freezing does not affect protein and fat content. However, a loss is observed (around 10-30%) of B vitamins. In the case of fish, the greatest risk is the loss of omega-3 polyunsaturated fatty acids. These losses occur in the case of longer storage of products (6-24 months). On the other hand, the content of fatty acids does not change with shorter storage (3 months). Many studies that examine the impact of freezing on the nutritional value of products come from the past years and do not take into account any changes in the production process and technological development. However, there are also newer data that indicate that freezing and storing products can lead to changes in the content of vitamins and minerals.3. Nutritional content of fresh and frozen fruit and vegetables
Due to potential nutrient losses caused by freezing, many people opt for fresh fruit and vegetables. However, they are often bought in large quantities for storage and then kept in the refrigerator. This practice can have the opposite effect. Researchers have examined the changes in the content of three vitamins (folic acid, vitamin C, and vitamin A) in fresh, frozen, and fresh vegetables and fruits that were stored in the refrigerator for 5 days. The results suggest that in most cases no significant differences were found, but when they did occur, keeping them in the refrigerator had a more negative effect on the vitamin content than freezing (L. Li et al. 2017). Therefore, it seems reasonable to purchase fresh, seasonal fruits and vegetables regularly (every 2-3 days), and larger quantities in frozen form or freezing the excess immediately after purchase.4. Benefits of consuming frozen food
Based on the presented data, it can be observed that frozen products have a very similar nutritional value compared to fresh ones and that there is no need to worry about shortages in the diet in which we include frozen products. Among the other advantages of frozen products are: – availability out of season: it is important to note that freezing fruits and vegetables takes place in the peak season when they are at their ripest; therefore, frozen products such as strawberries, blueberries, beans, and green beans are an attractive addition to the diet in winter months when there is less fruit and vegetables in season; – price: frozen products are usually cheaper than fresh ones (especially out of season), so they can be a good choice for people with a limited budget; – convenience: frozen products are available in most stores and their range is quite wide, moreover, quick-to-prepare ready-made mixtures or dishes (soups, vegetable pans or rice/pasta dishes) are a good alternative to snacks or fast food when time to prepare a meal is limited; – longer shelf life: frozen products can be stored for many months (at appropriate conditions), so that they can be kept as a reserve for situations in which quick preparation of a meal is required or there is no time to go to the store.5. The flaws of the ice cream
Changes in the appearance or structure of the product Some fruits and vegetables (e.g. legumes, raspberries) lose their original properties and consistency after thawing due to loss of water; improper storage when using frozen products should be taken into account. Appropriate transport and subsequent storage conditions should be ensured, among others.6. Summary
As per the guidelines of the National Institute of Public Health, the recommended minimum intake of fruits and vegetables should be at least 400 grams per day. However, data from the Central Statistical Office indicate that the average daily consumption of fruits and vegetables among Polish residents is only around 380 grams, of which less than 250 grams are vegetables. One way to increase this amount is to use frozen products, which are characterized by good availability and relatively affordable prices. Under proper conditions, freezing is a safe method of food preservation, and although it may cause some loss of nutrients and vitamins, these losses are minimal and often comparable to those observed during refrigeration. Therefore, frozen fruits and vegetables are a valuable source of nutrients that can be easily incorporated into a daily diet.
