How to get the most out of fruit and vegetables with tips on washing, peeling and vitamins
10 July 2025
Do frozen fruit and vegetables lose their nutrients?
Good news for everyone who wants to eat healthy and is looking for convenience! Frozen fruit and vegetables retain their nutrients particularly well. This is because they are frozen immediately after harvesting and often packed under a nitrogen atmosphere. This 'protective layer' prevents oxygen from breaking down the vitamins and minerals.
Thanks to this rapid freezing process, important nutrients, such as antioxidants and vitamins, are preserved. So whether you add frozen peas to your soup or sprinkle frozen berries over your yoghurt, you will still reap the healthy benefits.
Mexican carrot soup
Soup
10 - 20 minutes
Why washing fruit and vegetables is important
It is wise to always rinse fruit and vegetables well under running water before eating them. This way, you remove dust, dirt and any micro-organisms present. Although most of these micro-organisms are harmless, there can sometimes be pathogenic bacteria or viruses on the surface. By washing, you reduce the risk of a food infection.
By the way, this tip also applies to fruit whose skin you do not normally eat, such as melon. When cutting, bacteria can get from the skin to the flesh via the knife. Do not use detergents, vinegar or lemon juice: water will do. Moreover, the maximum quantities of pesticides already take into account whether the product is eaten with or without the peel.
When should or should not you eat the peel?
The skin of fruit and vegetables often contains fibre and nutrients, so it is worth eating. However, not every skin is edible. Here are some guidelines:
- Do eat: apples, pears, cucumbers, courgettes, grapes and potatoes have skins that are rich in nutrients.
- Rather not: bananas, oranges, grapefruits and melons have tough peels that are less appetising.
- Don't eat: peels of pineapple and papaya are not easily digestible and are best removed.
Melon salad with mint and cottage cheese
Dessert
10 - 20 minutes
Which vitamins do you find most in fruit and vegetables?
A varied diet of fruit and vegetables provides you with a wide range of essential vitamins. These are the most common:
- Vitamin C: found in kiwis, oranges, peppers and strawberries.
- Vitamin A: found in carrots, spinach and sweet potato.
- Vitamin K: plenty in broccoli, kale and spinach.
- Vitamin E: found in avocado, sunflower seeds and almonds.
- Folic acid: found in asparagus, lentils and avocado.
In short: fruit and vegetables, whether fresh or frozen, are a colourful palette of vitamins and nutrients.
Greek broccoli
Main course
10 - 20 minutes
