Myth: Fresh vegetables have more nutrients than frozen vegetables.

Now, the first step of freezing may deplete some water-soluble vitamins like Vitamin C, and the B vitamins. However, the following flash-freeze steps lock in the rest of the nutrients quite well. Fresh may seem more nutrient-rich, but in reality they are usually harvested early which means they have not had time to really become nutrient-dense. They are still ripening outwardly which makes them suitable to sell in stores, but they do not have the same nutritional value as food that is picked when it is fully ripe. What’s more, they are exposed to excessive heat during the shipping process which may further deplete them of certain nutrients.

So does that mean that frozen vegetables are always your best bet? Not necessarily, fresh fruits and vegetables that are in season are going to be your best bet. Here are a few tips to remember when buying fruits and vegetables:

• Buy fruits and veggies that are in season.
• Buy locally grown if possible.
• Buy top grade frozen such as U.S. Fancy, or U.S. No. 1.
• If buying frozen don’t let them sit in your freezer for months. Nutrients will deplete over time.
• Microwave or steam veggies to prepare them. Boiling will deplete water-soluble vitamins.
• Canned vegetables should be your last resort, they are the least nutritious.

No matter how you eat fruits and vegetables,the main tip is to eat more. If all you can afford is frozen then buy frozen, just try to eat more of them. Most Americans don’t get enough fruits and vegetables in their diet. Find ways to incorporate more into every meal. If you’re eating enough then it won’t matter if your choices aren’t the most nutrient-rich; you’ll still be getting enough of the health benefits.

Here is a great resource for more tips, recipes, and a calendar of what is in season.