May 22, 2025
By Anna Varriano
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It may seem a bit odd that I am writing about the benefits of frozen produce when it’s the season for planting vegetables and fruit bushes and trees; however, keep reading … and if you do grow your own fruits and veggies, perhaps this article will motivate you to grow some extra to store in your freezer if you don’t already!
I strive to make ¾ of my lunch or dinner plate fresh or cooked veggies – and I have two or three servings of fruit daily, with a focus on berries, so we go through a lot of produce! Of course, fresh and fully ripe, local and in season fruits and vegetables are the gold standard, but these options are limited, especially in a typical Canadian climate. Current grocery store prices for fresh produce can often be another challenge. What to do?
What if I told you frozen produce deserves just as much — if not more — attention in your kitchen? Here are five reasons why:
1. Peak Nutrient Preservation
Frozen fruits and vegetables are typically picked at peak ripeness — when they’re the most nutrient-dense — and then flash-frozen within hours. This process locks in vitamins, minerals, and antioxidants. In contrast, “fresh” produce is often picked before it’s ripe, travels long distances, and can spend days (or weeks) in transit and on grocery store shelves. During this time, nutrient levels, particularly vitamin C and B vitamins, can degrade significantly. Some studies show that produce can lose up to 55% of its vitamin C content within a week … and some vegetables, like spinach for example, can loose up to 90% of their vitamin C content within a day of being harvested. For this reason, in many cases, frozen produce can be more nutritious than fresh produce that isn’t local or in season.
2. Reduce Food and Money Waste
How often have you bought fresh fruits or vegetables with the best intentions, only to find them wilted and spoiled in your fridge later? Frozen produce solves this problem beautifully. You can use only what you need, reseal the container, and keep the rest perfectly preserved. No food or money wasted … and no more finding gross mushy (maybe even oozing!) produce in your crisper drawer! Save money by stocking up when frozen produce is on sale. Also stock up when local and in season produce is available and freeze it! We have a large vegetable garden and plant a lot more than we could ever eat fresh so that there will be plenty to freeze. If you need some guidance regarding how to freeze fresh, local/in season fruits and vegetables, this great article from the Old Farmer’s Almanac offers loads of tips!
3. Year Round Availability
Certain fruits and vegetables are seasonal, meaning they’re only available fresh (and hopefully affordable) during certain months. Frozen produce breaks this barrier. You can enjoy blueberries, spinach, mangoes, and asparagus anytime, regardless of the season. Variety is so important when it comes to nutrition, and frozen produce makes it easier to maintain a varied, balanced diet year-round without compromising on quality or breaking the bank.
4. Convenience
Many frozen fruits and vegetables come pre-washed, pre-peeled, and pre-chopped. This means significantly less prep time when you’re making meals. For busy individuals or families, this can be a game-changer. Stir-fried or steamed frozen veggies are a quick addition to any meal, and frozen fruits are an easy and delicious addition to yogurt or smoothies. Keeping a bag of mixed vegetables and a bag of mixed berries on hand means you’re always just a few minutes away from adding a nutrition boost to any meal — no knives, peelers, or cutting boards required.
5. No Additives (if you choose wisely)
While canned fruits and vegetables sometimes contain added sugars, salts, or preservatives, this is typically not the case with frozen fruits and vegetables. Having said that, always read the ingredient label of frozen fruits and vegetables to ensure there is only one ingredient, which is the fruit or vegetable itself. There is no need for added sugar, sodium, or anything else!
The Chilling Conclusion (pun intended!)
Frozen fruits and vegetables are a powerhouse of nutrition, convenience, and versatility. They make healthy eating more accessible for everyone — from busy parents to college students to anyone trying to improve their diet. Next time you’re stocking your freezer with frozen vegetables and fruit, think of it as a nutritious investment in your health rather than a compromise. Stock up on a few favorites like frozen spinach, broccoli, cauliflower, carrots, mixed vegetables/stir-fry blends, and mixed berries/fruit. You’ll be amazed at how often they come to your rescue!
Photos from https://www.freepik.com/
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