A dietitian shares 6 vegetables you should always buy frozen instead of fresh

Frozen vegetables are a healthy, affordable way to increase your intake of produce. In fact, some vegetables may be better frozen than fresh.

1. Broccoli

Broccoli is a staple vegetable in the frozen aisle, and it’s one vegetable that’s especially worth buying frozen. Research suggests that frozen broccoli may have a higher antioxidant capacity than fresh broccoli, meaning it may better neutralize unstable molecules in the body that can affect health. Frozen broccoli also retains glucosinolates, natural plant compounds that act as precursors to sulforaphane, a compound linked to potential health benefits, including supporting cognitive health and healthy cell function.

2. Cauliflower

Frozen cauliflower may be more nutritious than its fresh counterpart. One study found minimal difference in vitamin content between fresh and frozen vegetables, including cauliflower. When differences appeared, frozen vegetables tended to fare better, as they’re harvested at peak ripeness and flash frozen to preserve freshness, unlike fresh vegetables, which lose nutrient content the longer they’re on the shelf. 

Other research found that frozen cauliflower may even have higher antioxidant activity than fresh cauliflower due to better preservation of vitamin C and polyphenols. 

3. Peas

Fresh peas aren’t available year-round, and when they are, they can be costly. Research shows that frozen peas are nutritionally similar to fresh peas. However, when comparing frozen peas to canned or dried peas, frozen peas are preferred because they are the closest alternative to fresh peas in terms of antioxidant content. Furthermore, frozen peas contain equal or better nutrition than fresh peas that have sat in the fridge for several days.

4. Artichoke Hearts

Unlike fresh artichoke hearts, which can be a challenge to prepare, frozen artichoke hearts come ready to eat, allowing you to reap the vegetable’s nutritional benefits with minimal work. Additionally, studies show that fresh artichokes deteriorate quickly during storage, losing some of their antioxidant and vitamin content. Conversely, frozen artichokes are prepared at peak ripeness, then remain stable for much longer. 

Furthermore, frozen artichokes may contain higher levels of chlorogenic acid than fresh artichokes. Chlorogenic acid is a type of antioxidant most commonly found in coffee that may help reduce inflammation and provide protection against chronic conditions, such as heart disease and neurodegenerative disorders.

5. Edamame

Edamame are immature, green soybeans. Because edamame is typically blanched and frozen soon after harvest, it can retain its taste, color, aroma, texture, and nutritional quality throughout its freezer shelf life, making it comparable to fresh edamame. Frozen edamame may also be more reliable than fresh, since it delivers a more consistent flavor and texture over time. 

Frozen edamame is also more prevalent than fresh edamame. Fresh edamame can be seasonal, harder to source, and more prone to spoilage, while frozen edamame is widely available, either shelled or in the pod.

6. Spinach

Freezing preserves spinach's freshness because it’s typically done at peak ripeness, helping lock in nutrients before the leaves have time to wilt. Conversely, refrigeration of leafy vegetables such as spinach can reduce their antioxidant and vitamin C content over time. This means that refrigerated fresh spinach may lose antioxidants faster than properly frozen spinach held at stable freezer temperatures. 

Frozen spinach is also especially practical because it cooks down dramatically, giving you more spinach per serving.

Are Frozen Vegetables Healthy?

Yes, frozen vegetables are healthy. In many cases, frozen vegetables are just as nutritious as fresh vegetables. Frozen vegetables are typically picked at peak ripeness and flash-frozen shortly after harvest to help preserve key nutrients, making them a reliable and convenient option.

One two-year analysis found that vitamin C, beta-carotene, and folate content did not differ between fresh, frozen, and produce stored in the fridge for five days. When differences occurred, frozen did better than fresh produce. That’s because fresh vegetables often spend days or even weeks in transportation, storage, grocery displays, and your refrigerator before you eat them, during which time their nutrient content declines. 

For the healthiest option, choose plain frozen vegetables without added sauces, excess sodium, or saturated fats.

Read the original article on Verywell Health