Frozen Vegetables For The Win

Why are vegetables so important?

- They are rich in antioxidants (protection against free radicals and disease), vitamins, minerals, fibre (gut health), and phytonutrients that protect us against carcinogens and have anti-bacterial and anti-viral properties.

- They contain lots of water to help you stay hydrated.

- They are alkaline producing, which can help to preserve bone mass and muscle tissue.

- They are nutrient-dense and calorie-poor, meaning they make you feel full without a high calorie intake, making vegetable a key weapon for managing body weight and composition. Increasing veggie intake is one of the first things you should do if you want to lose body fat.

Are fresh vegetables more nutritious than frozen vegetables?

There is little-to-no evidence to support this claim. Many "fresh" vegetables (like those you find in large commercial grocery stores) have spent multiple days in transit, and the longer fresh veggies are from the moment they are picked, the more nutrients they lose. In order to preserve these vegetables for as long as possible, they are sprayed with chemicals (which is why you should always wash your vegetables) and are kept under UV lights at the grocery store. Frozen vegetables, on the other hand, are typically picked at their peak ripeness and snap frozen, preserving the at-the-stem vitamin and mineral content.

Most studies have shown that frozen vegetables are just as nutritious as fresh produce, and there are additional studies showing that frozen vegetables are actually more nutritious than out-of-season imported produce. Other studies have shown lower calcium or beta-carotene content in frozen vegetables, but those same vegetables held a higher vitamin C value than their fresh counterparts.

Although frozen vegetables can be healthier than fresh produce, this will only be true if you avoid veggies packed with additional chemicals or processing formulas. Sodium is sometimes added for taste and any vegetables prepared in a sauce will contain high amounts of fat and preservatives. Vegetables that are properly frozen and kept frozen should not need any preservatives. You can look at the Nutrition Facts Label to find the vitamin and mineral content and tell if there was any processing done to diminish the nutritional value.

Bonus question: Are raw vegetables more nutritious than cooked vegetables?

Again, there is very little proof that this is true, and in fact, some cooked vegetables have proven to be more nutritious than their raw counterparts.

Depending on the cooking method and the particular food, cooking can either enhance or diminish the nutrient availability in food.  High temperature cooking (like boiling) is likely to reduce the availability of most water-soluble vitamins (ie, Vitamin C).  However, many vegetables (carrots, spinach, mushrooms, asparagus, cabbage, peppers, zucchini, etc.) have been found to supply more antioxidants when cooked, such as carotenoids and ferulic acid. Where boiling and steaming better preserve antioxidants, frying eliminates them through oxidation.

In the end, nutrient loss from cooking generally amounts to no more than 10-25% of most vitamins and minerals. Cooking vegetables helps to maintain the integrity of some nutrients, and causes a small loss of others. In the end, a mix of raw and cooked vegetables is likely the most nutritious approach.