5 facts that make the case for frozen vegetables

Studies show that the average Estonian eats too little produce (vegetables, fruit and berries). Yet these foods are the foundation of healthy eating. Estonia’s national dietary guidelines recommend eating at least 5 portions, or around 500 grams, of berries, fruit and vegetables in total each day to prevent common chronic diseases such as cardiovascular disease, certain cancers and diabetes.

Save time

Lack of time is often blamed for low fruit and vegetable intake, as peeling and chopping can be quite time-consuming. Frozen vegetables offer a good alternative to fresh ones when you are short on time, but the myth that they are less nutritious persists. Several studies show that frozen produce is nutritionally equivalent to the fresh produce available in shops.

High vitamin and mineral content

How produce is preserved and stored after harvest makes a big difference. By the time fresh produce reaches you, its nutritional value may already be on a par with that of the frozen version, because vitamin levels begin to decline immediately after harvest. Studies show that produce taken straight from the field for processing, where it is briefly treated with hot steam and rapidly frozen, retains over 70% of its original β-carotene (beta-carotene) and phenolic compounds.

No preservatives

People often assume that frozen vegetables contain added preservatives. This is not the case. They contain neither preservatives nor artificial colors. They have therefore more than earned their place on your table.

A tasty meal

You can prepare vegetables in many ways. Steaming retains the most vitamins. Pan-frying is a quick way to prepare a vegetable dish, and you can put frozen vegetables straight into the pan without thawing or boiling them first. You can also use vegetables to make a delicious oven-baked casserole.

An alternative to fresh produce

Frozen produce is a good alternative to fresh produce, particularly in winter and early spring. By this time, fresh produce that has been stored for a long period has already lost most of its nutritional value, while frozen vegetables still retain their vitamins.

Author: National Institute for Health Development

Source: WHO – physical activity.

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