October 14, 2025 | 11:55 pm
TEMPO.CO, Jakarta - Fruits and vegetables contain essential vitamins, minerals, fibers, and antioxidants for a balanced diet. However, obtaining fresh fruits has become more difficult due to climate change and supply chain disruptions. As a practical alternative, fruits and vegetables can be frozen to maintain nutritional intake throughout the year.
Nutritionally, frozen fruits and vegetables maintain the same vitamins, minerals, and antioxidants as when they were freshly picked at their peak freshness. In fact, frozen produce can sometimes surpass fresh products stored for several days. A study published in the Journal of Agricultural and Food Chemistry found that the content of -tocopherol, a type of vitamin E, is even higher in frozen fruits and vegetables.
Additionally, the level of Vitamin C is often better preserved in frozen products due to shorter storage time before consumption. Convenience is another major advantage, as many frozen products are pre-washed, pre-cut, and ready to cook.
6 Fruits and Vegetables Good for Freezing
Here are six fruits and vegetables that are good for freezing.
1. Berries
Berries such as blueberries, raspberries, and blackberries are rich in fiber and antioxidants, which help to fight free radicals and reduce DNA damage. Some berries are seasonal, so freezing them immediately after harvest will preserve the Vitamin C and polyphenols, nutrients that degrade quickly in fresh storage.
2. Spinach
This vegetable, which is a source of non-heme iron, is rich in folate, vitamin K, and other essential vitamins. However, it can quickly wilt and lose its nutrients. When wilted, this vegetable becomes less palatable. Freezing spinach preserves its nutritional content.
3. Green Peas
This type of vegetable is often sold frozen. In addition to preserving nutrients, freezing green peas also maintains their sweet taste. Fresh green peas quickly lose their Vitamin C and Vitamin B, which are important for cell protection, skin health, and wound healing.
4. Sweet Corn
When frozen, not only are the shape and texture of the corn preserved, but also its nutritional value. Freezing locks in carotenoids like lutein and zeaxanthin, which support eye health. These compounds act as natural filters against harmful blue light and help protect against age-related eye conditions.
5. Broccoli
This vegetable is rich in Vitamin C and riboflavin (Vitamin B2), which are important for supporting nervous system function and releasing energy from food. Freezing broccoli preserves these vitamins better than fresh broccoli stored for several days.
String beans and other cruciferous vegetables have similar benefits. For optimal nutrition and taste, it is best to cook broccoli directly from frozen. This method helps to maintain its natural color, crispness, and nutritional profile, preventing the loss of vitamins during thawing.
6. Mango and Avocado
Tropical fruits that are frozen immediately can have more nutrients than imported fresh fruits picked before ripening for shipping. The vitamins C, A, and E in these fruits help protect cells from damage caused by free radicals.
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