The daily recommended amount of vegetables is between 2.5 to 3 cups per day. Do you think you consume the daily amount? Shocker…most adults do not.

Any form of vegetable is better than none at all. Vegetables are loaded with vitamins, minerals, and antioxidants. If we consume enough, we can even meet many of our nutrient needs from vegetables alone.

However, many people believe that frozen vegetables are less nutritious than fresh veggies. We’ll compare the two to learn the answer and when to choose which type.

Fresh Vegetables

Who doesn’t love the flavor of fresh, ripe vegetables? More so when eaten in season, and purchased locally, ensuring the most tasty and healthful version. However, it’s unrealistic to buy fresh, local produce always since it does not remain in season year round in your geographic location. This means we rely on vendors from other states and countries to ship in our produce.

The vegetables that are shipped from other locations are typically picked before ripeness, which gives them less time to develop the full availability of vitamins and minerals. Additionally, it may take vegetables several days before they reach their final destination where they may be exposed to heat or light which can degrade some nutrients. For example, vitamins B and C are very sensitive to light.

Fresh produce is a great option when you can purchase it in season from a locally grown source to ensure you are consuming it at it’s peak ripeness to get the full spectrum of nutrients.

Frozen Vegetables

During the colder months, when there is less fresh produce choices available and oftentimes more expensive at the supermarket, frozen vegetables are a great option.

Frozen vegetables are picked at peak ripeness giving you the most nutrients. The first step in freezing vegetables is blanching them in hot water to kill bacteria and stop food-degrading enzymes. The heat from blanching vegetables does result in the loss of some B and C vitamins, however, the nutrient levels remain fairly stable after freezing.

Bottom Line

Both fresh and frozen vegetables are a healthy option and should be incorporated into your diet. Fresh produce has a shorter shelf life than frozen and is a great choice when vegetables are going to be used within a couple of days. However, to reduce waste and spoilage go with frozen vegetables when they will not be consumed right away.

Ensure the frozen vegetables you purchase contain no added salt and list only the vegetable as the sole ingredient. You can season the vegetables and add fresh sauces and salsas after.

Fresh vegetables work well in dishes where raw vegetables are required, like alongside yogurt dips or hummus, used in salads, and slaws. Frozen vegetables are great in cooked dishes like soups, stir-fries, and casseroles. You can roast both fresh or frozen vegetables, while frozen veggies roast quicker, both will taste amazing with some olive oil, herbs, and spices. Steaming both fresh or frozen vegetables is better than boiling to minimize water-soluble vitamin loss from heat.

In season, buy fresh and ripe vegetables. Out of season, choose frozen to maximize your nutrient content.