While most veggies are best enjoyed fresh or cooked, there’s one that actually packs a bigger nutritional punch when frozen.
Spinach, a common ingredient in breakfast, lunch, and dinner, ranks 45th in terms of nutrition in its fresh state, according to a ranking by the BBC of the world’s healthiest foods that scored them out of 100. But freeze it, and this leafy green almost doubles its nutrition score, jumping to the 24th spot,
Surprisingly, spinach, a salad staple rich in magnesium, folate, vitamin A, beta carotene, and zeazanthin, benefits from freezing. The process helps to preserve its nutrients, which is why frozen spinach outperforms its fresh counterpart, according to the BBC.
Frozen spinach boasts a nutritional score of 64, compared to fresh spinach’s 59. It’s loaded with vitamin K, crucial for bone health and blood clotting, as well as vitamin A, which supports vision and immune health.
Additionally, spinach provides iron, essential for red blood cell production, magnesium, which aids muscle and nerve function, and calcium, vital for strong bones. The reason frozen spinach is healthier lies in nutrient retention.
The veggie is quickly frozen post-harvest, locking in nutrients, while fresh spinach can lose nutrients during transport and storage, a study at Pennsylvania State University revealed. Another study found that fresh spinach loses 75% of its vitamin C within a week.
If you’re planning a diet overhaul this year, Swiss chard might be worth adding to your shopping list. This leafy green has been lauded for its nutritional benefits, scoring an impressive 78 points.
It’s brimming with vitamins A, C, K, and E, and is particularly rich in Vitamin K – crucial for blood clotting and bone strength. Additionally, Swiss chard contains a unique compound thought to help control blood sugar levels by slowing the digestion of carbohydrates.
For those on a weight loss mission or aiming to maintain a healthy weight, it’s an excellent choice, providing essential nutrients without the concern of too many calories.