Are Frozen Vegetables As Healthy As Fresh?
Vegetables are expensive, huh?
That’s one of the common reasons people give for why they don’t eat as many vegetables as they’re supposed to.1Based on general guidelines, that amount is 9 servings, or 2-3 cups, per day.
However, the truth is that vegetables aren’t really expensive, especially if they’re bought in season and you cut back on your junk food spending. Vegetables can be had for even cheaper when they’re bought frozen instead of fresh. If you go to any grocery store, it’s not uncommon to find big, cheap bags of frozen vegetables. You should get them!
Now, before you scoff, the cheapness of frozen vegetables in comparison to fresh vegetables isn’t a marker of their inferiority. Many people think it is but it’s not…
There have been many studies showing frozen vegetables are equal to, if not sometimes better than, fresh vegetables because they’re usually frozen closer to harvest and don’t sit around, which helps them retain more of their nutritional values.2In one 2015 study, the amount of ascorbic acid, riboflavin, α-tocopherol, and β-carotene was examined in frozen and fresh corn, carrots, broccoli, spinach, peas, green beans, strawberries, and blueberries. The level of the four nutrients were found to be comparable and sometimes higher in the frozen vegetables. The only exception was β-carotene, which was significantly lower in frozen samples of peas, carrots, and spinach.
In another study published in 2017, researchers examined the nutrient profile of frozen, fresh, and fresh-stored produce, with the latter category consisting of fruit and vegetables that were stored for up to five days after purchase. The findings revealed there wasn’t a significant difference in nutrient makeup between the three. But when there was a difference, the frozen vegetables had a higher nutrient count than the fresher alternatives because fresh produce loses vitamins over time. More specifically, vegetables intended for freezing are picked at peak ripeness, or when the produce is the most nutrient dense. They’re then blanched in hot water or steam to kill bacteria and destroy enzymes that cause discoloration, browning, and loss of flavor. Afterwards, the vegetables are frozen and packaged in a nitrogen atmosphere that helps preserve nutrients that degrade when exposed to oxygen. On the other hand, fresh produce is picked when it’s less mature, or nutrient dense, to extend freshness during transport and storage.
Given the above, the price of frozen vegetables has less to do with their quality and more to do with what vegetables getting frozen at the peak of their ripeness does, as freezing makes them easier to store and gives them a shelf life that allows for a long retail period with less waste. Comparatively, fresh produce has a higher expense because of the shipping and handling involved to keep it fresh and not bruised, with it then stored at the supermarket so it hopefully sells before it spoils. All of those considerations with fresh veggies results in waste and lost profit along the supply chain, which is passed down to the consumer in the price that you bitch and moan about!
In review, frozen veggies are as healthy as fresh ones.
In fact, frozen vegetables might be the superior choice because they retain more of their vitamins, minerals, and phytochemicals whereas fresh produce tends to lose nutrients the longer it sits. Frozen veggies are also more economical in the fact that not only are they cheaper but they can also save you additional money from not having to be thrown away like fresh produce does when it goes bad before you have a chance to use it. Another advantage is convenience because frozen vegetables already come pre-prepped so you don’t have to do any washing or chopping. All that said in favor of frozen vegetables, there are several things to keep in mind when grocery shopping. The first is to buy your frozen vegetables plain. That is, the frozen vegetables should be packaged without seasoning, sauces, or dressings to avoid added sugar, salt, or fat. Second, when selecting frozen veggies, be sure to feel the contents of the bag. If you can’t feel the individual frozen pieces, then that means the product thawed and was refrozen during transport to the store, which means it lost some of its nutrients.
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