Blueberries Pack More Antioxidants When Frozen

Here’s something that might surprise you: Studies conducted at the South Dakota State University show that freezing blueberries makes their powerful antioxidants more available to the human body. The South Dakota State University study reveals that freezing blueberries increases their concentration of anthocyanins, a type of antioxidant. During the freezing process, ice crystals disrupt the structure of blueberries, making the anthocyanins more available to the body. According to a 2023 study by King’s College London, consuming 26 g of freeze-dried wild blueberry powder daily for 12 weeks may help improve executive function, short-term memory, and reaction times.
Researchers analyzed the anthocyanin content of blueberries frozen for one, three and five months and found no decrease in antioxidants over fresh berries. 2024 review found that regularly eating blueberries every day for a month could significantly improve blood flow and blood vessel dilation. The good news is that 99% of the Wild Blueberry crop is frozen 24 hours after harvest, locking in taste and nutrition.
Strawberries Maintain Their Cancer-Fighting Properties When Frozen

Strawberries are nutritional powerhouses that freeze beautifully without losing their health benefits. Berries, especially strawberries, are high in vitamin C. In fact, 1 cup (150 grams) of strawberries provides a whopping 150% of the RDI for vitamin C. In an 8-week study, adults with metabolic syndrome who consumed a beverage made from freeze-dried strawberries daily experienced an 11% drop in LDL (bad) cholesterol. In another study in healthy people, eating 17 ounces (500 grams) of strawberry pulp every day for 30 days decreased a pro-oxidant marker by 38%.
In some situations, frozen produce is more nutritious than its 5-day fresh-stored counterpart. Research shows that freezing can actually enhance the availability of certain nutrients in strawberries. In one study in healthy women, eating 5 ounces (150 grams) of puréed strawberries or mixed berries with bread led to a 24–26% reduction in insulin levels, compared to consuming the bread alone.
Spinach Retains Its Iron and Folate Content When Properly Frozen

Spinach is one of the most nutrient-dense foods you can freeze, and the process is surprisingly simple. Spinach, however, has more iron, magnesium, potassium, zinc, folate, and vitamins A and E. Spinach is a versatile leafy green, high in iron, magnesium, and folate which are essential for healthy blood function and bone health. It contributes to lowering blood pressure and is believed to have beneficial effects on certain mental illnesses due to its folate content.
Properly prepared, leafy greens will keep for 6 months in the freezer. This maintains the nutrition, prevents food waste, and helps you keep a stash of greens on hand for whenever the smoothie urge strikes. So, if you like spinach in your morning smoothie (and it’s an excellent addition), buy a large container of baby spinach, wash the leaves thoroughly and then lightly steam. When cold, squeeze out handfuls of the cooked greens onto a baking tray and freeze. Once frozen, store the spinach pucks in a Ziplock bag, and add 1 or 2 to the blender.
Kale Becomes Even More Nutritious After Freezing

Kale is already a nutritional superstar, but freezing it can make those nutrients even more accessible. When you look at their nutritional makeup, kale has more calcium, vitamin K, and twice as much vitamin C as spinach. Kale is rich in vitamins A, K, C, and minerals like potassium and calcium. It has anti-inflammatory properties and is associated with supporting mental clarity.
Kale is a nutrient-dense vegetable packed with many vitamins, minerals, and antioxidants. On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. The best part is that It removes any “green” flavor from the leafy vegetable, which can make the flavor of kale in recipes much more palatable to kids…because you can hardly taste it when you prepare it this way!
Cranberries Are Antioxidant Powerhouses That Freeze Perfectly

Don’t let cranberries be a once-a-year thanksgiving treat when they’re actually one of the most powerful superfoods you can freeze. Frozen cranberries (you can find them packaged or freeze raw fresh ones) are easy to throw in smoothies; pair them with a sweeter fruit such as pineapple to cut through their sour taste without added sugar. Add a splash of 100% cranberry juice to plain or sparkling water for a hit of hydration-boosting electrolytes.
White BL, Howard LR, Prior RL. Impact of different stages of juice processing on the anthocyanin, flavonol, and procyanidin contents of cranberries. Cranberries are particularly rich in unique antioxidants called proanthocyanidins that support urinary tract health. Look for low-sugar (or ideally no sugar added) dried cranberries to use in baked goods or trail mix.
Mango Chunks Keep Their Vitamin C and Fiber Intact

Mangoes are tropical treasures that freeze beautifully and maintain their impressive nutritional profile. Fresh mangoes are loaded with vitamin C, vitamin A, and folate, and freezing doesn’t diminish these crucial nutrients. The natural sugars in mangoes make them perfect for smoothies, and the fiber content helps slow sugar absorption in your bloodstream.
When you freeze mango chunks, you’re essentially creating ready-to-use portions that can transform any smoothie into a creamy, nutritious treat. The tropical fruit also contains unique antioxidants and enzymes that support digestive health. Plus, having frozen mango on hand means you can enjoy this superfood year-round, regardless of seasonality.
Cherries Maintain Their Anti-Inflammatory Compounds

Tart cherries are nature’s answer to inflammation and muscle recovery, and they freeze exceptionally well. Research shows that cherries contain powerful anthocyanins and other compounds that help reduce inflammation in the body. These same compounds that give cherries their deep red color remain stable during the freezing process.
Studies have shown that consuming tart cherry juice or frozen cherries can help improve sleep quality due to their natural melatonin content. Athletes often turn to cherries for their ability to reduce exercise-induced muscle soreness and speed recovery. The convenience of having frozen cherries means you can tap into these benefits whenever you need them.
Avocados Can Be Frozen for Smoothies and Maintain Healthy Fats

You might think avocados can’t be frozen, but they actually work wonderfully when prepared correctly for smoothies and other blended recipes. While the texture changes after freezing, making them unsuitable for slicing, the nutritional profile remains largely intact. The healthy monounsaturated fats that make avocados so beneficial stay stable during freezing.
To freeze avocados, simply peel and pit them, then store in freezer bags. These frozen avocado pieces create incredibly creamy smoothies and are perfect for making healthy chocolate mousse or avocado-based dressings. The fiber content and potassium levels remain high, making frozen avocados an excellent way to add nutrition and creaminess to your recipes.
Broccoli Florets Keep Their Vitamin K and Folate

Broccoli is one of the most nutritious vegetables you can freeze, and it’s incredibly convenient to have on hand. In the majority of comparisons between nutrients within the categories of fresh, frozen, and “fresh-stored”, the findings showed no significant differences in assessed vitamin contents. This cruciferous vegetable is packed with vitamin C, vitamin K, folate, and fiber that remain stable during proper freezing.
Research shows that broccoli contains unique compounds called glucosinolates that have cancer-fighting properties. Blanching leafy greens is imperative for preserving their nutritional value when freezing. A quick blanch before freezing helps preserve both the color and nutritional content of broccoli. Having frozen broccoli florets means you can easily add this superfood to stir-fries, soups, or steam as a side dish.
Brussels Sprouts Retain Their Cancer-Fighting Properties

Brussels sprouts are miniature cabbages packed with nutrients that freeze remarkably well. These cruciferous vegetables are rich in vitamin C, vitamin K, and folate, and they contain the same beneficial glucosinolates found in broccoli. When properly blanched and frozen, Brussels sprouts maintain their nutritional density and unique flavor profile.
The sulforaphane compounds in Brussels sprouts have been studied for their potential anti-cancer properties. Freezing doesn’t diminish these powerful phytochemicals, making frozen Brussels sprouts just as nutritious as fresh ones. They’re perfect for roasting from frozen, adding to casseroles, or incorporating into hearty winter soups.
Cauliflower Maintains Its Versatility and Vitamin C

Cauliflower has become incredibly popular as a low-carb substitute for rice and potatoes, and it freezes beautifully. In the majority of comparisons between nutrients within the categories of fresh, frozen, and “fresh-stored”, the findings showed no significant differences in assessed vitamin contents. This white cruciferous vegetable is an excellent source of vitamin C, vitamin K, and folate.
The beauty of frozen cauliflower lies in its versatility. You can use it to make cauliflower rice, mashed cauliflower, or add it to soups and stews. The fiber content and antioxidants remain intact during freezing, making it a nutritious addition to your meals. Having frozen cauliflower on hand means you can easily increase your vegetable intake and reduce your carbohydrate consumption.
Green Beans Keep Their Fiber and Vitamin A

Green beans are often overlooked as a superfood, but they’re packed with nutrients that remain stable during freezing. In the majority of comparisons between nutrients within the categories of fresh, frozen, and “fresh-stored”, the findings showed no significant differences in assessed vitamin contents. These vegetables are rich in fiber, vitamin A, vitamin C, and folate.
The fiber in green beans helps support digestive health and can help regulate blood sugar levels. Green beans also contain flavonoids and carotenoids that act as antioxidants in your body. Frozen green beans are incredibly convenient and can be steamed, stir-fried, or added to casseroles without any loss of nutritional value.
Peas Maintain Their Protein and Vitamin Content

Green peas are unique among vegetables because they’re actually a good source of plant-based protein. In the majority of comparisons between nutrients within the categories of fresh, frozen, and “fresh-stored”, the findings showed no significant differences in assessed vitamin contents. They’re also rich in vitamin C, vitamin K, and folate, nutrients that remain stable during the freezing process.
Peas contain lutein and zeaxanthin, antioxidants that are particularly important for eye health. These compounds remain intact when peas are frozen, making them just as beneficial as fresh ones. Frozen peas are incredibly convenient because they cook quickly and can be added to everything from fried rice to pasta dishes to soups.
Edamame Preserves Its Complete Protein Profile

Edamame beans are one of the few plant foods that contain all nine essential amino acids, making them a complete protein source. This makes them incredibly valuable for vegetarians and vegans, and the protein content remains stable during freezing. Edamame is also rich in folate, vitamin K, and fiber.
These young soybeans also contain isoflavones, plant compounds that have been studied for their potential health benefits. Research suggests that isoflavones may help support heart health and bone density. Frozen edamame is incredibly convenient and can be quickly steamed and enjoyed as a snack, added to salads, or incorporated into stir-fries.
Corn Kernels Retain Their Antioxidants and Fiber

Sweet corn is more than just a delicious summer treat – it’s actually a nutritious whole grain that freezes exceptionally well. In the majority of comparisons between nutrients within the categories of fresh, frozen, and “fresh-stored”, the findings showed no significant differences in assessed vitamin contents. Corn is rich in fiber, vitamin C, and antioxidants like lutein and zeaxanthin.
The antioxidants in corn are particularly beneficial for eye health, and they remain stable during the freezing process. Corn also provides folate and magnesium, important nutrients for heart health and energy production. Having frozen corn kernels on hand means you can easily add sweetness and nutrition to salads, soups, and Mexican-inspired dishes.
Bell Peppers Keep Their Vitamin C and Antioxidants

Bell peppers are among the richest sources of vitamin C in the vegetable kingdom, and this crucial nutrient remains remarkably stable during freezing. Red bell peppers are particularly rich in antioxidants, containing more vitamin C than oranges. They’re also excellent sources of vitamin A, folate, and potassium.
The vibrant colors of bell peppers come from carotenoids, powerful antioxidants that support eye health and may help reduce the risk of certain diseases. These compounds remain intact during proper freezing. While frozen bell peppers have a softer texture than fresh ones, they’re perfect for cooking applications like stir-fries, soups, and casseroles where their nutritional benefits shine through.
Getting the Most from Your Frozen Superfood Arsenal

Freeze-drying is one of the best ways to retain the activity of beneficial plant compounds, such as phytochemicals, and nutrients while preserving color, flavor, and structure. Frozen fruits and vegetables are usually flash-frozen at the peak of their health and may retain more of their nutrition than fresh produce that has been hanging around in the supermarket or in our fridges for some time.
The key to maximizing nutrition from frozen superfoods is proper preparation and storage. This process is not only effective for retaining the greens’ nutritional integrity but also maintains their texture and flavor, making them a convenient and healthy addition to meals long after they’ve been harvested. Remember that Frozen berries are available year round, and are usually less expensive than their “fresh” counterparts. With these sixteen superfoods in your freezer, you’ll never run out of ways to boost your health – even when fresh options aren’t available. Did you expect frozen foods to be this nutritious?