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Fresh v's Frozen Vegetables - Which is Best?

Article written by Germaine Guzman.

I love vegetables, and I love to cook. I would come home from a busy day at Tony Ferguson and begin my ritual of cooking dinner.  On most days, my time in the kitchen is therapeutic for me and I do find it relaxing but I found that after a hectic day at Tony Ferguson, the preparation of fresh vegetables was time consuming. First comes the washing, then the peeling, then the chopping. By the time I had them in the pan, I was over it.

The other day at the supermarket, I stumbled across a bag of frozen vegetables. My eyes lit up as I knew this would be convenient for me after a hard day’s work!

But have you ever wondered which is better for you? Let’s take a look at the differences between the two.

What’s so good about fresh vegetables?

We eat vegetables for many reasons. They are naturally good and contain vitamins, minerals and antioxidants that we need and can’t get from other foods. Vegetables are also low in fat, salt and sugar and provide a good source of dietary fiber.1

As part of a well balanced, regular diet and healthy active lifestyle, a high intake of vegetables can help:

  • Reduce obesity and maintain a healthy weight.1
  • Lower cholesterol.1
  • Lower blood pressure.1

But how fresh is fresh?

While fresh is best, many nutrients start degrading soon after the vegetable is picked. They are also exposed to a variety of conditions which cause changes in quality and nutrient content. Both length of time and temperature during transport and storage decrease levels of nutrients in fresh foods.2

Fresh vegetables typically spend 3 – 7 days in storage before consumption. The longer the vegetables are stored, the more vitamins they lose.2

So what’s so good about frozen vegetables?

Frozen vegetables are picked and frozen soon after harvest. Once vegetables are frozen, their nutrients are ‘locked in’ and further losses are minimized. Prior to freezing, vegetables undergo blanching, a process which inevitably leads to some losses of nutrients (particularly vitamin C and folate which are sensitive to heat), but in general these losses are no greater than those that occur during cooking.2

The benefits of frozen vegetables are:

  • They are available all year long.2
  • Frozen vegetables have similar nutritional value and health benefits as fresh varieties.2
  • They take less time to cook because they have already been blanched prior to freezing.2
  • They offer convenience and ease of preparation.2
  • They can be stored and used at another time.2

The verdict...

The most important issue in all of this, is to be eating your vegetables!  Here are some tips to help get the most out of your vegetables - whether fresh or frozen!

  • Choose fresh vegetables that are in season. This means the time spent in commercial storage, and any potential nutrient loss, is minimized.3
  • Go for variety. Aim for a rainbow of coloured vegetables in your meals – you’ll be getting a broad range of health-promoting nutrients.3
  • Try buying fresh seasonal vegetables a couple of times a week. It’s better to buy less and use it all, than have spoilt produce by the end of the week.3
  • Frozen vegetables can be a convenient alternative to fresh – just use them within 6 months of purchase and don’t let them thaw before cooking.3
  • Lightly cook your vegetables to help minimize nutrient loss during cooking. Microwaving, steaming and stir frying are best.3
  • Make your vegetables the focus of as many of your meals as possible!3

And my verdict?

I love the convenience of frozen vegetables! They’re quick, easy and taste just as good and preparing dinner isn’t such a chore for me after a hectic day in the office. But, at the same time, I still love my fresh vegetables and now I incorporate both in my diet. I found that a healthy balance of fresh and frozen is the key!

References

  1. Royal Children’s Hospital – Better Health Channel, April 2008. Fruits and vegetables – benefits [Online]. Available at http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fruit_and_vegetables_benefits [Accessed 4th September 2009].
  2. Simplot Australia, March 2009. Vegetables: Frozen vs. Fresh [Online]. Available at www.simplot.com.au/simplotcorporate/uploads/files/FactSheet-FreshvsFrozen.pdf [Accessed 4th September 2009].
  3. The Sanitarium Nutrition Service – The Australian Woman’s Weekly at Ninemsn, May 2009. Are Fresh Vegetables Better Than Frozen Ones? [Online]. Available at http://aww.ninemsn.com.au/dietandhealth/dietandnutrition/814345/are-fresh-vegetables-better-than-frozen-ones [Accessed 4th September 2009].

 


Last updated 21 October 2009