All vegetables provide some nutrients, and are particularly good sources of vitamins A and C and the B vitamin folate. Frozen vegetables are blanched before freezing, which causes some nutrient loss, and more nutrients may be lost during time spent in the freezer. According to a review of studies published in the "Journal of the Science of Food and Agriculture," however, frozen vegetables can have as many nutrients as their fresh counterparts, because fresh foods also lose nutrients during storage, travel and preparation.
Nutrients
Orange and red vegetables, such as carrots, sweet potatoes, winter squash, pumpkin, sweet red pepper and tomatoes and are a good source of vitamin A. Vitamin A in vegetables comes in the form of beta carotene, which gives these vegetables their color and also acts as an antioxidant. Green vegetables, especially leafy greens such as spinach, darkly colored lettuces, kale, collard and mustard greens, also contain beta carotene. These greens, and other vegetables, such as sweet green and red peppers, broccoli, Brussels sprouts and tomatoes, are all good sources of vitamin C. Some of the dark green leafy vegetables, such as spinach and mustard greens, also provide the B vitamin folate.
Functions
The nutrients in frozen vegetables are important for good health. Beta carotene and vitamin C are both antioxidants, which protect health by preventing damage to cells due to normal body processes and chronic disease. Folate is essential for the growth of every cell in the body and particularly important for pregnant women to protect their unborn babies from birth defects of the spine and brain.
Nutrient Loss
Blanching vegetables is a process that involves briefly steaming or boiling before freezing to help prevent deterioration of the food while frozen and also reduce the size of vegetables such as broccoli and leafy green spinach or kale for more compact packaging. In the process, a small amount of water-soluble vitamins, such as folate and vitamin C, are leached out of the vegetables into the cooking water or destroyed by the high heat. Some nutrients may be lost during frozen storage, but according to the University of Minnesota Extension Services, proper freezing helps preserve many of the nutrients found in fresh vegetables.
Benefits
If you cannot cook fresh vegetables every day, or don't have access to a variety of fresh produce, frozen vegetables help balance your meals and supply the nutrients you need. Frozen vegetables ensure a good supply and wide variety of vegetables, and the nutrients they provide, regardless of season. Other benefits of frozen vegetables include long storage times, ease of preparation and cooking and, in most cases, savings of time as well as money. All of these benefits of frozen vegetables add up to easy access to many of the nutrients you need, every day throughout the year.
Misconceptions
Although multivitamin and mineral pills and other supplements contain many of the same nutrients as frozen vegetables, they cannot take the place of vegetables in your diet, notes the Centers for Disease Control. That's because vegetables contain substances other than vitamins and minerals that are important for your health, such as fiber and phytochemicals, which are substances found only in plant foods that help prevent chronic disease.
References
- Journal of the Science of Food and Agriculture: Nutritional Comparison of Fresh, Frozen and Canned Vegetables
- U.S. Department of Health & Human Services: Eat Plenty of Fruits and Vegetables
- University of Minnesota Extension: Freezing Fruits and Vegetables--Nutrient Value of Frozen Foods
- Centers for Disease Prevention and Control: Eat a Variety of Fruits and Vegetables Every Day
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