Depending on the time of year, fresh fruits and vegetables are often difficult to find and more expensive. Many people find themselves opting for canned or frozen items.
But are you losing nutrients when you eat frozen vegetables instead of fresh? Does the freezing process actually remove nutrients from your food?
According to researchers, this may be the case for certain nutrients. Others, however, may actually be more abundant in frozen food. Here's what you should know about choosing the healthiest option for you.
Is Fresh More Nutritious?
Many people believe fresh is better when it comes to vegetables. Because vegetables are harvested ripe, they are full of often nutrients from the soil. In fact, researchers have determined that fresh produce contains higher amounts of vitamins B and C than frozen. This is because these vitamins are water soluble and are leeched out during the freezing process. Fresh produce is also known to be higher in antioxidants. Leafy vegetables especially are known to lose more antioxidants and phytochemicals in processing.
However, fresh vegetables produce the enzymes trypsin and chymotrypsin as they age. These enzymes strip the produce of some nutrients. Because of this, frozen vegetables are considered a more nutritious option than vegetables that are well past ripe. Frozen vegetables are often picked when ripe, then blanched and frozen. This preserves some of the nutrients lost as the produce ages.
Additionally, most produce found in grocery stores are not harvested when ripe. In order to survive shipment, these vegetables are harvested prior to ripening, before they have developed their full complement of vitamins and minerals. During shipment, they may also be subjected to changes in temperature and light that may cause them to lose much of their nutritional value.
Because fresh vegetables are higher in vitamins B and C, as well as antioxidants, it is important to eat a diet that includes both fresh and frozen vegetables. Consider buying certain produce fresh and choosing frozen versions of other vegetables.
What Vegetables To Always Buy Fresh
Vegetables that have the highest nutrition when fresh (as opposed to frozen) include:
- Cabbage
- Kale
- Brussell sprouts
- Cauliflower
- Spinach
- Bell peppers
It's also a good idea to buy seasonal produce fresh, as it has a greater chance of being picked when ripe. These may include pumpkins, squash, beets and hot peppers. Always choose organic vegetables when you can, as these often are not sprayed with pesticides.
Tips For Choosing The Best Frozen Vegetables
On the other hand, the best vegetables to buy frozen include:
- Broccoli
- Carrots
- Green beans
- Peas
- Corn
You should look for the shield that indicates the USDA’s “fancy” grade. Vegetables with this grade will usually have more nutrients that those with the US No. 1 or 2 grade. These vegetables should be eaten soon after being purchased.
When preparing frozen vegetables, it is important to properly prepare them. For example, a study from Hacettepe University in Turkey has shown that thawing frozen vegetables (as opposed to cooking them right out of the freezer) causes more Vitamin C to be lost. Similarly, boiling instead of steaming causes Vitamin C to be lost.
How Important Is Nutrition For Healthy Aging?
Eating well is one of the important tenets for healthy aging. What you eat now impacts your health in the future. Your current diet could put you at risk for health conditions, or it could help prevent them in the future. For this reason, it is never too late to start eating healthily.
If you want to learn more about healthy aging and age management, contact us at Matrix Age Management. We can provide you with a custom strategy to help you to optimize your health as you get older.
