2024-07-27 20:00:34
Frozen vegetables have a long shelf life and their value for money often offers some advantages. Explore them.
A question that has generated debate for many years whether using frozen vegetables is more or less healthy than their fresh counterparts. Until a few years ago, the idea was spread that freezing not only affects the taste and texture of these foods, but also their nutritional quality. Many even choose to avoid them.
Fortunately, both nutrition experts and scientific researchers are in charge of clarifying the doubts surrounding this issue. Is it true that your vitamin content is reduced? Do they have additives that are dangerous to health? Are the new pieces better? We invite you to answer these questions below.
How healthy are frozen vegetables?
Vegetables are important in the context of any balanced diet. High in vitamins, minerals, dietary fiber, antioxidants and other biologically active compounds, they suggest great friends to promote well-being and reduce the risk of disease.
Now, does their effect on health change when they are frozen? The short answer is no. Although fresh vegetables are very healthy and have excellent organoleptic qualities, frozen vegetables are not much to envy from a nutritional point of view. On the contrary, it has been published that they can offer certain benefits, in addition to helping to reduce food waste.
yes indeed, It is important that the freezing process takes place immediately after harvesting —while they are still fresh—to preserve their nutritional content well. In fact, this is the best way to prolong the useful life of the food (including all its nutrients), because at room temperature it tends to lose many of its properties when not used soon.
The nutritional value of fresh and frozen vegetables does not have significant differences
The argument that fresh vegetables have a higher nutritional value than frozen ones is scientifically proven. Comparisons of the nutritional contents evaluated in both versions of this food have shown that, Although they may have some differences, these are not significant.
In what research is said by Journal of Agricultural and Food Chemistrythe researchers noticed that the amount of riboflavin Frozen broccoli is superior to its fresh counterpart. Meanwhile, frozen peas have less of this food.
In the same study, we noticed that samples of frozen peas, carrots and spinach have less beta-carotene – a pigment that turns into vitamin A in the body; but There is no nutritional difference between fresh and frozen green beans and peas.
In general, the vitamin content of frozen products is comparable to, and sometimes higher than, their fresh counterparts. However, beta-carotene is considered to be very low in some products. “
~ Research authors ~
Another shared study Food Research International suggested that when the job blocking process well done, The nutritional value of frozen vegetables is less compared to fresh ones.
To do this, we have placed a hot stage, which consists of immersing the food briefly in boiling water. This, among other things, helps preserve flavor, texture and color. Once it is done, we continue with freezing.
The study authors concluded that blanching treatment and frozen storage for 2 months did not negatively affect the phytochemical profile of the studied vegetables.
Minerals (magnesium, zinc, calcium and iron), phenols and fiber too stay largely stable with freezing, according to the available evidence.
Does removing vegetables and cooking them affect their nutritional quality?
Dry the vegetables and then cook them does not have much effect on the quality of your food, as long as it’s done well. What usually happens is that they tend to become soft, because freezing and thawing leads to changes in their cellular structure.
Some water-soluble vitamins, such as vitamin C and some B-complexes, can dissolve during thawing. Also, whether you are eating fresh or frozen vegetables, the cooking method often makes changes in their nutritional value.
Cooking, frying, and microwaving tend to reduce some vitamins; however, steam cooking It seems to help preserve the nutrients better.
Content of additives and preservatives in frozen vegetables
When buying frozen vegetables at the market It should take a few minutes to check the ingredient label. Cause? Some of them contain sugar, salt, spices, sauces and other additives and preservatives.
Usually, the doses used are small and do not always represent a health risk. Even so, some may want to avoid them to avoid adding unnecessary calories, or because they have a sodium-restricted diet, for example.
Other benefits of frozen vegetables
Fresh vegetables, in addition to being as healthy and nutritious as fresh, They offer other benefits that are worth highlighting.
- Availability: They are available all year round, so you can enjoy them without worrying about them being in season.
- They produce some waste: They usually last several months in the freezer without spoiling. You can use only the amount you need and refrigerate the rest.
- Practice in your preparation: most come pre-cut, ready to cook, and are prepared with minimal effort. They are ideal for those who have little time and want to eat healthy.
- Its price is affordable: In most cases, their price is cheaper than their new counterparts. This is an advantage when they are not on time.
- They are very versatile: ideal for preparing soups, stews, stir-fries, salads and many other recipes.
What are the cons?
- Harm with single-use plastics: One of the main disadvantages of frozen vegetables has to do with their packaging. Most, if not all, are distributed in the market in single-use plastic bags. These, which are difficult to recycle, have a negative environmental impact.
- Loss of texture: It is possible that the material changes that the vegetables experience after freezing and the heating process may not be pleasant for some, or that they get good results in specific processes.
- Limited variety: Compared to fresh vegetables, many frozen ones are more limited, especially those that are not common or local.
- Cold Chain Trust: It is necessary to carry out the freezing process as soon as possible after harvesting to avoid the loss of nutrients. Also, at home, it is necessary to keep them properly in the freezer so that they do not lose quality or food safety.
How to make your own frozen vegetables?
Maybe because you have a garden at home or because you decide to take advantage of seasonal vegetables, you can do the freezing process yourself to keep them for a long time. Make sure you put the following steps into action:
- Vegetable Choice: Choose the freshest and best vegetables.
- Washing and preparation: Wash them thoroughly with plenty of water and remove any traces of dirt or residue. If you want, you can call them and cut them to make them more useful when using them.
- Down: Put the vegetables in boiling water for a few minutes and then cool them in ice water. The recommended time depends on each vegetable, but in general it is 2 or 3 minutes.
- Carving: Use kitchen paper to remove excess water from your vegetables.
- Storage and freezing: put them on a tray or in freezer bags. Of course, make sure you cover them well to avoid contamination. Put them in the freezer and have them when you want to add them to soups, stews, stir-fries and other recipes.
What should you remember?
Although the use of fresh vegetables is preferred for many of them, their organoleptic qualities and nutrients, frozen options are also an organic addition to the diet. Contrary to what has been thought in the past, His diet is not much different from his new companionsand although they make small changes in their texture, they are versatile in the kitchen.
For many people they can be the best option, since they are already cut and the effort to prepare them is minimal. Not to mention they have a longer shelf life, which reduces food waste.
The important thing is to remember that Some presentations may contain additives such as salt, sugar, sauce and other additives. Depending on your health status and goals, you may want to avoid these options and opt for those that do not contain additional ingredients.
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