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Which is better for you: fresh or frozen vegetables?
It is a popular misconception that all processed foods are devoid of nutritional value. However, most frozen and canned vegetables are as nutritious as fresh produce and in some cases provide even more nutrients than fresh varieties.
Fresh vegetables can be exposed to a variety of conditions which cause changes in quality, including nutrient content. Both the length of time and the temperature during transport and storage affect the levels of nutrients in fresh foods. Fresh vegetables typically spend 3-7 days in storage before consumption. The longer vegetables are stored, the more vitamins they lose.
Frozen vegetables are picked at their peak and frozen soon after harvest. Once vegetables are frozen their nutrients are “ locked in” and further losses are minimised. Prior to freezing, vegetables undergo blanching, which inevitably leads to some loss of nutrients, particularly vitamin C and folate which are sensitive to heat but in general these losses are no greater than during cooking.
A study conducted at the University of Illinois showed that in most cases canned or frozen vegetables are nutritionally comparable to their fresh counterparts. The study found that some nutrients such as carotene (a compound which is converted to vitamin A in the body) may actually be better preserved in frozen produce because packaging protects the vegetables from light, which destroys carotene.
Most Australians do not consume the recommended number of serving of vegetables each day. Eating vegetables in any form (fresh, frozen or canned) is an ideal way to increase vegetable intake and ensure that nutrient intake is balanced. Frozen and canned vegetables also offer the convenience of reduced preparation time and year-round availability of seasonal produce.
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