Fresh or Frozen: What Doctors Actually Recommend

Fresh vs. Frozen Produce: The Ultimate Breakdown

Category	Headline / Subject	The Common Belief (Myth)	The Reality (Shiva & Tony's Findings)
The Core Debate	Fresh vs. Frozen	"Fresh is always better. You pick it, you eat it, it makes sense."	Frozen is often comparable or superior because "fresh" produce loses nutrients during transport and shelf time, whereas frozen is processed immediately.
The Science	The Freezing Process	Freezing is just putting food in a cold box slowly.	It is a standardized process: Harvest  $\to$  Wash  $\to$  Blanch (boil)  $\to$  Flash Freeze (at -30°C to -40°C). Speed prevents large ice crystals from damaging texture.
Myth #1	Nutritional Value	Frozen food has less nutrition than fresh food.	False. Frozen produce is picked at "prime ripeness." Fiber and minerals are unchanged. Vitamins are preserved, whereas fresh produce loses 10-15% of vitamins sitting in the fridge.
Myth #2	Additives	Frozen vegetables are full of preservatives and chemicals.	False. The only things used are hot water and cold water. The process actually cleans off pesticides and fertilizers. It is a "clean" form of processing.
Myth #3	Quality of Produce	Frozen veg are the "rejects" or ugly leftovers.	False. High-quality produce is used, picked at peak season. In cold climates (like Canada), frozen is often better than "fresh" imports shipped from far away.
Myth #4	Texture	Frozen vegetables are always mushy.	Partially True. High water-content veg (lettuce, cucumber) gets mushy because expanding ice bursts cell walls. Starchy veg (corn, peas) and structural veg (broccoli) hold up well.
Myth #5	Cooking Usage	Frozen veg is only good for soups or smoothies.	False. They are great for stir-fries, steaming, and microwaving. Boiling them too long is what actually makes them mushy, not the freezing itself.
Storage Science	Freezer Burn	Food gets "burnt" by the cold.	It is actually Sublimation. When exposed to air, ice turns to vapor, drying out the food. It ruins taste but not safety. Solution: Vacuum sealing or thick bags.
The Verdict	Final Conclusion	Fresh is the only way to go.	Frozen is awesome. It offers year-round access, lower cost, and peak nutrition. It should be a staple in your diet.