Everyone knows that vegetables are good for the body. However, many people are unable to meet the recommended daily intake (500g combined with fruit) due to high prices due to climate and seasonal factors, and difficulties in long-term storage.
In this case, frozen vegetables can be an alternative. This is because, not only is it relatively cheap, but it is also comparable to fresh vegetables in terms of nutrition. The storage period is long, up to one year, and the convenience of reducing food waste is a bonus as it does not require handling.
What is the difference in nutritional content between frozen and fresh vegetables?
“Contrary to popular belief, research has shown that there is no significant difference in nutrient density between fresh and frozen vegetables,” says Grace Esler, a registered dietitian at RUSH MD Anderson Cancer Center in Chicago. He told the information media Everyday Health.
“Another study found that frozen vegetables had higher retention rates of vitamin C, vitamin B2 (broccoli and peas), and vitamin E than fresh vegetables, and lower retention rates of beta-carotene (a precursor to vitamin A), but there was a significant difference,” he said. “It wasn’t,” he explained.
One reason frozen vegetables may contain higher levels of some nutrients is because they are harvested and frozen when the nutrients are at their peak.
“Frozen vegetables are actually a great option because most are harvested at peak ripeness and frozen immediately. “They have more nutrients than fresh vegetables that have a long harvest, transport, and shelf life,” nutritionist Milena Mastroiani told Newsweek.
“In fresh vegetables, enzymes cause nutrient loss and spoilage over time, but the freezing process preserves the vegetables’ nutrients by inactivating these enzymes. In some cases, the specific technique of freezing vegetables may affect the nutrients – for example, heating vegetables may result in some loss of vitamin C and B vitamins – but in most cases, the nutrients in frozen vegetables remain stable.” nutritionist Shannon O’Meara told Everyday Health.
Fruits and vegetables begin to lose nutrients immediately after harvest. In particular, vitamins C and B, which are water-soluble vitamins, can be easily damaged by heat, light, and oxygen.
It could take some time for so-called ‘fresh food’ to reach supermarkets and be purchased and consumed by consumers, Keshavan Niranjan, professor of food and nutritional sciences at the University of Reading, told the BBC.
Studies have shown that frozen fruits and vegetables contain more specific nutrients than those stored at room temperature or in the refrigerator for several days. Spinach loses 100% of its vitamin C when stored at room temperature for a week, 75% when stored in the refrigerator, but only 30% when frozen.
“Green peas, broccoli and legumes lose about half their vitamin C within two days of harvest, but freezing stops this loss immediately,” explains Professor Niranjan.
However, not all vegetables are suitable for freezing.
Vegetables that benefit most from freezing are those with low moisture content and little change in texture.
These include asparagus, carrots, corn, green beans, and peas. Spinach and broccoli, which lose nutrients quickly if left at room temperature for a long time, are also suitable for freezing. In the case of broccoli, freezing preserves all of the vitamin C, but if stored at room temperature or refrigerated, 56% of it is lost within seven days, nutritional therapist Anna Earl Lee told Newsweek.
Frozen vegetables are not suitable for salads, but they can be grilled or steamed and used in soups, stews, curries, etc. Because it is lightly blanched and then frozen, if it is cooked for too long, the texture will deteriorate.
Not all vegetables are suitable for freezing.
Cucumbers, green onions, lettuce, salad greens, tomatoes, etc. taste best when enjoyed fresh.
Time.news Editor (TNE): Welcome to Time.news! Today, we have the pleasure of speaking with Grace Esler, a registered dietitian from RUSH MD Anderson Cancer Center in Chicago. Grace, thank you for joining us.
Grace Esler (GE): Thank you for having me! It’s great to be here.
TNE: Let’s dive right in. We often hear that vegetables are essential for a healthy diet, but it can be challenging for many people to meet the recommended daily intake, especially with rising prices and spoilage issues. Could you shed some light on how frozen vegetables can be a viable alternative?
GE: Absolutely! Frozen vegetables can be a fantastic choice for those struggling to incorporate fresh produce into their diets. In addition to being more affordable, they have comparable nutritional density to fresh vegetables. The freezing process allows us to enjoy vegetables that are harvested at peak ripeness and then quickly frozen, preserving their nutrients.
TNE: That aligns with what many health experts say, but there’s often debate about the nutritional content of frozen vs. fresh. Can you clarify if there are any significant differences?
GE: Contrary to popular belief, research shows that the nutrient density between fresh and frozen vegetables is quite similar. In some cases, frozen vegetables retain higher levels of certain vitamins like vitamin C and vitamin E compared to their fresh counterparts. This is primarily due to the fact that fresh vegetables can lose nutrients during transport and storage due to exposure to heat, light, and oxygen.
TNE: Fascinating! So, is it correct to say that frozen vegetables might offer an advantage in terms of preserving nutrients?
GE: Yes, exactly! For instance, certain nutrients, especially water-soluble vitamins like vitamin C and B, start deteriorating immediately after harvest. Studies indicate that spinach, for example, loses 100% of its vitamin C when stored at room temperature for a week, whereas it only loses about 30% when frozen. This really highlights the potential of frozen vegetables to retain their nutritional value.
TNE: That’s an eye-opener for many! It seems like convenience and nutrition can go hand in hand with frozen options. However, some may worry about how cooking methods affect nutrient retention in both fresh and frozen vegetables. What is your take on this?
GE: That’s a crucial point! How we prepare vegetables can impact their nutritional profile. While the freezing process helps stabilize nutrients, certain cooking methods, like boiling, can lead to nutrient loss. Steaming or microwaving are typically better options for preserving vitamins.
TNE: Good to know! So, for someone trying to eat healthier and incorporate more vegetables, would you recommend focusing more on frozen options?
GE: I think both fresh and frozen vegetables have their place in a balanced diet. Frozen vegetables can be a great solution to ensure you’re getting enough nutrients without the stress of spoilage or high prices. They’re convenient, versatile, and save you from food waste.
TNE: That’s excellent advice, Grace. Lastly, as a registered dietitian, what would you say to someone who is still hesitant about using frozen vegetables?
GE: I encourage them to give it a try! Perhaps start by mixing frozen vegetables into family meals. They can easily be added to soups, stir-frys, or casseroles, and often save time in food prep. Remember, the goal is to increase your vegetable intake—frozen veggies can definitely help you achieve that.
TNE: Great insights, Grace! Thank you for taking the time to share your expertise with us today. It’s clear that frozen vegetables can play an essential role in a healthy diet.
GE: Thank you for having me! I’m happy to help spread the word about the benefits of both fresh and frozen produce.
TNE: And thank you to our audience for tuning in. Until next time, eat healthy and stay informed!