Studies have shown frozen foods to be more nutritious than fresh food when the fresh foods have been allowed to sit for an extended period. So unless you have fresh picked the vegetables from your garden or you have bought them at your local farmer's market where you know they have not been long out of the field, you can count on the nutrition in the frozen vegetable aisle.
Flash Freezing Provides Nutritious Vegetables
Freezing is a very efficient method of preserving nutritional value, texture and flavor of many vegetables. Most vitamins will keep well in frozen vegetables. Carotene (a compound that is converted to vitamin A in the body) may actually be better preserved in frozen produce because packaging keeps the vegetables away from light (which destroys carotene).
For example, frozen peas typically have about 60% more carotene than 'fresh' peas (that have been exposed to light during their trip to the market and while awaiting sale).
The vitamin losses associated with blanching and the thawing/cooking process are similar to those that occur during normal cooking of fresh vegetables. This means that, provided they have been stored and then cooked properly, frozen vegetables provide similar levels of nutrition to fresh vegetables.
It is also worth noting that for cooking both frozen and fresh vegetables, steaming is superior (in terms of retaining nutritional value) than boiling in a large volume of water.
Other vitamins are generally fairly heat stable and are largely retained during the blanching process and subsequent period of frozen storage, or are not found in significant quantities in vegetables anyway. Nutrients other than vitamins are not significantly affected by the freezing process.
Posted August 2008
Our source: Nutrition Smart and Living Naturally
From the American Institute for Cancer Research
1. Choose a diet rich in a variety of plant-based foods.
2. Eat plenty of fruits and vegetables.
3. Be physically active, try to maintain your weight at stable level.
4. Drink alcohol in moderation, if at all. Red wine has some beneficial properties but grape juice has the same ones.
5. Select foods low in fat and salt. No fat is not good for you either-use olive oil, canola oil to cook and flax seed oil on your salads. Don't get caught up in buying "reduced fats" foods, they are not really healthy and often contain artificial or processed ingredients. Ann's NOTE: I read labels.
Reducing chemical residues on food: Some recent studies have shown that about 77% of fruits and vegetables contained pesticide residue. Since wind, or rain can bring chemicals to organic foods, they need to be washed thoroughly also. (about 25% of organic foods have some residues)
Wash well, remove outer leaves of greens. Health food stores carry some brands of "washes" that help reduce pesticide exposure.
Eat a variety of foods to lower exposure risk to any one pesticide
EAT ORGANIC wherever possible. Many supermarkets carry some organic produce, ask your store manager. Or go to a local health food store
Foods that provide a lot
of a particular vitamin/mineral
Is Food Becoming Less Nutritious?
Salad and Raw Vegetables GREAT for YOU
Good source of fiber, vitamins
Pick & Prepare Leafy Greens
Keep Vegetables Fresh:One Week Only
How Food Preparation Affects Nutrients
Plasma/Lung Macrophage Responds: Carotenoid Supplmts
From Dr. Leo Galland
and HealthWorld Online
From Dr.Leo Galland, MD
Source: DrClark University Newsletter,
Source: DrClark University Newsletter,
The Acid-Alkaline Food Guide BOOK
Sources and information
Naturopath Michael Murray
Am Institute for Cancer Research (flaxseed and breast cancer)
Manufacturers/Sources: Flaxseed oil
Trans-fatty Acids = Hydrogenated/Partially Hydrogenated
Gerson Institute on Using Flaxseed Oil
Flaxseed Oil/Prostate Cancer
alpha linolenic acid (ALA) Protective Against Breast Ca (mice)
Cancer: The Problem and the Solution
Effects of Flaxseed Consumption: Blood Pressure, etc.
Plant Lignans Reduce Risk Post-meno Breast Ca
For Breast Cancer patients
Flavors of Health Online
Dr. Nancy Lonsdorf
Suzanne Proulx. MS, RD, LDN
J Am Diet Assoc, 4/02
Healthful Facts about Orange Juice
New York TImes, 5/14/02
Comparing Healthy Diets - Ornish on top
How to Eat a Pomegranate
Am Soc Microbiology Meeting, 5/02
Am J Clin Nutr, 5/03
FDA Acts to Label Trans Fats
From Aliss T
Problem with Stevia
146 Ways Sugar Ruins Your Health (w references)
Potential Replacement for Artifical Low Cal Sweeteners
High-Fructose Corn Syrup
LINK to "revolutionary health supplements"
"Total Renewal" (book)
J Nutrition, 2002
Olive Oil Diet in Rats & Offspring
Olive Oil as Functional Food
Olive Oil Could Contain Defects
Refined Olive Oil Loses Antioxidants
Olive Oil & Phenols Prevent Inflammation (Ovariectomised Rats)
Type of Oil Matters-Corn Oil vs Olive Oil -Rats w/Cancer
Olives/Olive Oil & Cancer Prevention
Sources for Organic Olive Oil
Olive Oil Cuts Levels of Her-2/neu
Go to your local Health Food store
World Health Org Let Junk Food Industry Win
How to Make Healthier Popcorn
Nuts, Corn, & Popcorn & Incidence of Diverticular Disease
LINK "helping people experience a
new relationship with food"
LINK to "the largest organic farmer-owned cooperative in North America".
LINKs to companies that
offer local delivery
LINK to info on state-by-state
LINK to information on
coops in the U.S. and
Food Additives & Contaminants
Am Soc Bone & Mineral Res, 9/03
Caffeinated Sodas & Blood Pressure:Adolescents
Parents Need To Understand Soft Drinks in High School
Am Academy of Pediatrics & Soft Drinks in Schools
Position Statement on Cola Contracts in Schools
Soft Drinks and their Problems - Labeling Needed
Colas Associated w/Bone Loss - Older Women
Unrevealed: Authors' Ties to Beverage Industry
Safety of E211,(sodium benzoate) Preservative
Organic MILK is BETTER for you
Soft drinks (soda) & Pancreatic Cancer Risk
If you seek information, how to prepare,
shop, cook food, here are some sites
Agricultural Research Service, June 2008
Cut away green in Potato
LINK to locate Farmers' Markets
in the USA
LINK: "company designed to inform, encourage, coach &inspire YOU to make 100% Organic Good Food Choices, FOODS that are LIFE-GIVING, NOT life-diminishing".
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