Are Frozen Vegetables Healthy?



Frozen vegetables are often considered an affordable and convenient alternative to fresh vegetables. They’re usually not only cheaper and easier to prepare but also have a longer shelf life and can be purchased year-round. However, you may be unsure whether frozen vegetables can be a healthy addition to a well-rounded diet. This article reviews whether frozen vegetables are healthy.


Nutritional Value

Most vegetables are frozen immediately after harvesting, which means that they generally retain many of their nutrients. In fact, one study showed that blanching and freezing vegetables for up to 2 months did not significantly alter their phytochemical content. However, other studies show that freezing may affect the nutritional value of certain vegetables and specific nutrients differently.


For example, another study found that frozen broccoli was higher in riboflavin, compared with fresh broccoli, whereas frozen peas were lower in this vitamin. Additionally, while frozen peas, carrots, and spinach were lower in beta carotene, no significant difference was observed between frozen and fresh green beans and spinach. Another study noted that frozen, uncooked kale contained a higher amount of antioxidants than fresh kale, suggesting that freezing may even increase the antioxidant content of certain vegetables.


On the other hand, blanching may also lead to significant decreases in heat-sensitive nutrients, including vitamin C and thiamine. According to one review, the vitamin C content of certain vegetables could decrease by 10–80% during the blanching and freezing process, with an average nutrient loss of around 50%. Keep in mind that other cooking methods, such as boiling, stir-frying, and microwaving, can likewise lead to nutrient losses, even in fresh or canned vegetables found in studies here and here.


Summary

Frozen vegetables generally retain many of their nutrients. However, freezing may also increase or decrease the nutritional value of certain vegetables.


Potential Benefits

Frozen vegetables can often be prepared with minimal effort, making them a quick and convenient alternative to fresh vegetables. They’re also typically cheaper than fresh vegetables and tend to have a longer shelf life, helping you get the most bang for your buck. What’s more, they’re available year-round, meaning that you can enjoy your favourite veggies regardless of whether they’re in season.


Adding frozen vegetables to your diet is a simple way to increase your intake of important nutrients, including fibre, antioxidants, vitamins, and minerals. Plus, studies show that increasing your intake of vegetables may be associated with a lower risk of conditions like heart disease, cancer, type 2 diabetes, and more.


The Bottom Line

Though there may be slight variations between different vegetables and specific nutrients, frozen vegetables typically retain most of their nutritional value.

The way that you cook frozen vegetables can also affect their nutrient content, however, for the most part, frozen vegetables can be a nutritious and convenient addition to a balanced diet.


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