An NHS surgeon has identified four foods that may be more nutritious when consumed frozen or tinned rather than fresh. Dr. Karan Rajan, known online as Dr. Raj, shared his insights on TikTok, where he has over five million followers. He explained that opting for these preserved versions could boost your intake of certain vitamins, minerals, and antioxidants, challenging the common belief that fresh produce is always superior.
Tinned Tomatoes: A Lycopene Powerhouse
Dr. Rajan stated that tinned tomatoes contain higher levels of the antioxidant lycopene compared to raw tomatoes. Lycopene is linked to reduced risk of heart disease and certain cancers. Additionally, tinned tomatoes offer more calcium and iron. However, fresh tomatoes have significantly more vitamin A. Cooking tomatoes, whether fresh or tinned, increases the bioavailability of lycopene by softening plant cell walls, making nutrients easier to absorb.
Frozen Blueberries: Retained Vitamins and Polyphenols
Frozen blueberries may retain more vitamin C and polyphenols than fresh ones. Dr. Rajan explained that the freezing process slows nutrient loss, and most frozen fruit is frozen within 24 hours of picking, often making them nutritionally fresher than fresh produce that has sat in supermarkets for days.
Frozen Peas and Spinach: Enhanced B and E Vitamins
Frozen peas have higher levels of certain B vitamins and vitamin E compared to fresh peas. Frozen spinach also often contains more vitamin E and may allow for more effective iron absorption. Dr. Rajan noted that raw spinach has difficult-to-absorb iron due to anti-nutrients like oxalates, but frozen spinach is typically blanched before freezing, reducing oxalates and improving iron availability.
Nutrition coach Aoife Burns from Zoe Health supported this advice, stating that fruits and vegetables have peak nutritional value when freshly picked, but nutrients decline over time. Freezing soon after harvesting helps preserve nutritional content.
