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Q. Fresh vs. Frozen Vegetables: Are we giving up nutrition for convenience?

By Rachael Moeller Gorman, November/December 2007

Fresh vs. Frozen Vegetables: Are we giving up nutrition for convenience?

A. Americans typically eat only one-third of the recommended daily intake (three servings instead of nine) of fruits and vegetables, so if you’re in a bind, a vegetable in any form is better than no vegetable at all.

And as winter approaches, fresh produce is limited—or expensive—in much of the country, which forces many of us to turn to canned or frozen options. While canned vegetables tend to lose a lot of nutrients during the preservation process (notable exceptions include tomatoes and pumpkin), frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas. Why? Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.

While the first step of freezing vegetables—blanching them in hot water or steam to kill bacteria and arrest the action of food-degrading enzymes—causes some water-soluble nutrients like vitamin C and the B vitamins to break down or leach out, the subsequent flash-freeze locks the vegetables in a relatively nutrient-rich state.

On the other hand, fruits and vegetables destined to be shipped to the fresh-produce aisles around the country typically are picked before they are ripe, which gives them less time to develop a full spectrum of vitamins and minerals. Outward signs of ripening may still occur, but these vegetables will never have the same nutritive value as if they had been allowed to fully ripen on the vine. In addition, during the long haul from farm to fork, fresh fruits and vegetables are exposed to lots of heat and light, which degrade some nutrients, especially delicate vitamins like C and the B vitamin thiamin.

Bottom line: When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.

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COMMENTS POSTEDsort icon

I thought microwaving destroyed the cells and any nutrients in the foods. I also understand that the actual harmful effects are unknown or at least various governments have blocked attempts to publish.

Anonymous

02/06/2010 - 6:29pm

Frozen vegies are great, and also a time saver

execook

01/19/2010 - 8:31pm

Real good information. My fiance and I had this discussion last night over what is better for us, frozen or fresh. Good point about having to throw out more food with fresh. Any suggestions as to which brand of frozen is best all around for quality and taste? Thanks.

Anonymous

12/29/2009 - 6:18am

I'm all for frozen veg, though I am a little alarmed that it's getting harder to buy "good" frozen veg in my local stores.

National brands are adding questionable sauces and seasonings.

Store brands are reducing their varieties to items I find very lacking in appeal &/or nutritional benefit: peas, vegetable "medleys" that almost always include broccoli and/or carrots (imho, 2 vegetables that are horrid when frozen).

Very saddened that the "Safeway Select" frozen veg line was not successful. I really enjoyed the high quality and delicious selections.

Anonymous

12/11/2009 - 6:24pm

Being single and cooking for one I tend to rely on frozen and canned vegetables unless I am planning to cook on the weekend then I'll go for fresh...

Anonymous

12/02/2009 - 4:17pm

So are frozen veggies are healthy too to eat, I am not the type of person tht like buying all fresh veggies one by oone so I buy them in packs mix, My question is ; is it healthy too, no risk?

Anonymous

11/26/2009 - 2:08am

Exactly the information I was looking for. Another good point about frozen vegetables is that they tend to get eaten whereas we tend to throw out a lot of fresh vegetables (breaks my heart!) b/c of things that come up that cause us not to eat them right away.

Anonymous

11/15/2009 - 6:00pm

Thank You, I didn't know this. I will employ this information next time I'm at the grocery store.

Anonymous

11/12/2009 - 12:25am

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