Nutrition and Fitness: Fresh or Frozen, Veggies Pack Vitamins - Newsolio

The typical consumer averages a skimpy two to three servings (half the minimum recommended and hardly enough to supply us with the fiber, vitamins and minerals needed for good health). And fruit and vegetables are also crucial sources of special substances found only in plants â€" phytochemicals. Numerous research studies show these compounds fight off a wide range of ailments â€" from cancer and heart disease to cataracts and osteoporosis. But good news: Frozen fruit and vegetables are packed with phytochemicals, too!

Virtually all plants â€" fruit, such as oranges and berries; vegetables, such as broccoli and tomatoes; and grains, such as oats and brown rice â€" contain phytochemicals, which is a broad term for hundreds of different compounds. In plants, phytochemicals help protect the fruit or leaf from the damaging effects of sunlight or pests. And when we eat these luscious fruit, vegetables and grains, we get some of these same benefits.

Fresh or Frozen, Veggies Pack Vitamins

For example, a type of phytochemical found in broccoli called indoles has been shown to block tumor growth. And research studies show that phytochemicals called isoflavones, found in soybeans, help prevent bone mineral loss and halt the development of osteoporosis. Lycopene â€" a phytochemical, a pigment and the reason why tomatoes and watermelon are red â€" is known to be a potent cancer fighter. And still other phytochemicals called polyphenols found in red wine (from grape skins) and chocolate (yes, chocolate is made from cocoa beans, which are loaded with phytochemicals) help keep cholesterol from clogging arteries and fight off heart disease.

There are literally hundreds of different phytochemicals in fruit, vegetables and grains. And no one food has all of them, so it’s best you eat a variety of fruit, vegetables and whole grains. In fact, selecting an array of colorful fruit and vegetables ensures you get a variety of phytochemicals as many of these compounds are also pigments, such as the purple in eggplant and the orange in carrots.

And here’s where fresh and frozen produce meet: Whether you steam fresh or frozen broccoli, you still benefit from the power of these disease-“phyghting” phytochemicals. Fresh produce may win for taste, but if a bag of lettuce greens or handful of tomatoes goes bad in the fridge, this produce doesn’t do anybody any good. In an average year, most of us toss out about $250 dollars in unused, spoiled produce. So chill, and stock up on frozen produce.

Frozen vegetables and fruit offer a very convenient and nutritious alternative. And grocery stores now offer an ever-increasing variety of frozen vegetables and fruit â€" bok choy, okra, and red and yellow peppers, to name a few. Produce that makes its way to your freezer is picked fresh from the fields and then is flash frozen, locking in all of the wonderful nutrients. At home, you can prepare frozen vegetables, or thaw frozen fruit, for use anytime and still benefit from the phytochemicals, along with the vitamins, minerals and fiber.

It’s best to prepare fresh or frozen vegetables using quick cooking techniques, such as steaming or microwaving, since these methods minimize nutrient loss. Also, rinse, rather than soak, fruit and vegetables in water before cooking to minimize the loss of water-soluble vitamins, minerals and phytochemicals. And when chopping produce for cooking, keep pieces large since this means less surface area exposed to water and direct heat and, in turn, lower nutrient loss.
Whether you enjoy fresh or frozen, just remember to eat your vegetables.