- Frozen vegetables are nutritionally equal to fresh and can help tackle inflammation.
- The fiber, vitamins and antioxidants benefit gut health and may boost immune function.
- Swap out fresh for frozen with veggies such as peas, green beans, greens and sweet potatoes.
Inflammation is a popular topic in the world of wellness. While some inflammation is normal and necessary, prolonged low-grade inflammation is more insidious. That lingering inflammation, also known as chronic inflammation, can put you at higher risk of illnesses like heart disease, diabetes, cancer and more.
Luckily, incorporating plenty of anti-inflammatory foods, like veggies, into your diet can help keep chronic inflammation at bay. Most of us assume that fresh is the best choice when it comes to stocking up on veggies. But that’s a common myth. Frozen vegetables are just as nutritious as their fresh counterparts. And they are often more convenient since they frequently come pre-washed and chopped. What’s not to love?
We asked dietitians to dish on their favorite frozen veggies to tackle inflammation. Here’s what they told us, plus their favorite tips to work more of these powerhouses into your day.
Green Beans
Green beans may not get as much attention as other green veggies like, say, kale or spinach. But don’t overlook them. One cup of cooked green beans provides more than 10% of the Daily Value for vitamin C, an antioxidant that can lower inflammation. In addition, green beans contain a variety of phytonutrients like flavonoids, carotenoids and polyphenols, all of which help fight inflammation and the oxidative stress that can damage your cells.
Sweet Potatoes
While white potatoes are often labeled a “bad” carb (which isn’t true, by the way!), sweet potatoes have largely avoided this fate. These colorful spuds are packed with two vitamins known for their inflammation-fighting properties, namely vitamins A and C. In fact, one medium sweet potato provides more than 100% of the DV for vitamin A.
Sweet potatoes are also good for your gut, which plays an active role in keeping inflammation levels in check. How? Sweet potatoes contain a type of fiber called resistant starch that feeds your good gut bacteria. When those beneficial bacteria thrive, they produce powerful inflammation fighters known as short-chain fatty acids.
Broccoli and Cauliflower Blend
Both broccoli and cauliflower are members of the cruciferous vegetable family, so they share many of the same anti-inflammatory properties. For example, they’re both a good source of vitamin C and are packed with anti-inflammatory compounds like sulforaphane. If you’ve never heard of sulforaphane before, it has been shown to decrease inflammation and oxidative stress. That can be especially helpful for those managing conditions like heart disease and diabetes, explains Vandana Sheth, RDN, CDCES, FAND.
Bell Pepper and Onion Blend
Keeping a bag of bell pepper and onion blend in the freezer is a great shortcut for cutting down on chopping. This mix is also an easy way to load your plate with a variety of anti-inflammatory compounds. For starters, bell peppers are rich in inflammation-fighting vitamin C. They also contain a disease-preventing flavonoid called quercetin, which helps protect against chronic illnesses like diabetes, cancer and more. Coincidentally, onions happen to be rich in quercetin, too. So combining the two in a dish doubles the benefits. In fact, onions contain more quercetin than any other veggie, says Lisa Andrews, M.Ed., RD, LD.
Leafy Greens
Frozen spinach isn’t the only leafy green that freezes well. Kale and collard greens are also great options, especially when you’re looking to add more anti-inflammatory foods to your diet. “While some frozen vegetables can become watery and mushy when heated, leafy greens tend to hold up well during the freezing process, retaining their texture and flavor,” says Jacqueline Gomes, RD, M.B.A. These leafy greens stand up to spinach nutrition-wise, too. “Dark leafy greens are rich in polyphenols, which have anti-inflammatory properties and may help improve blood vessel function,” says Gomes.
Green Peas
Like green beans, green peas are technically legumes, but because they are more nutritionally similar to veggies, the USDA considers them vegetables. How do they help with inflammation? Green peas provide soluble fiber for more of those gut-friendly SCFAs, linked to lower levels of intestinal inflammation and a healthier gut lining. They’re also an easy source of heart-healthy plant protein.
Of course, they’re a quick and easy side dish. But they’re also a genius ingredient to keep in your freezer for making salads. Need more ideas? This guide to cooking peas provides plenty of tips to help you make the most of your freezer stash.
Tips for Adding Veggies to Your Diet
Looking for ways to add more frozen veggies to your diet? Here are a few of our favorite tips:
- Bulk up your soup: Whether you are enjoying soup that’s homemade or from a can, toss in some frozen veggies. It’s a low-effort way to boost fiber and antioxidants.
- Season and roast: Did you know you don’t need to thaw your frozen veggies before roasting them? In fact, skipping this step is key to making a crunchy roasted veggie from frozen. (Plus, it cuts down on prep time!) After preheating your oven, toss frozen veggies onto a pan, drizzle with olive oil, season, then bake until tender and browned.
- Just add eggs: Pair frozen veggies with eggs for a healthy yet quick meal option. Fold frozen veggies into your next omelet or scrambled eggs.
- Blend them into a smoothie: Your smoothie’s fruit already offers some anti-inflammatory benefits, but you can optimize it even more by adding some frozen veggies. Frozen kale or spinach are popular add-ins, but we recommend giving others a try.
Our Expert Take
Frozen veggies are just as nutrient-rich as their fresh counterparts. Plus, they’re a cost-effective and super-convenient way to bump up the nutrition in your meals and snacks. So, buying frozen veggies may just help you score more vegetables and tamp down inflammation at the same time. A win-win! Stock your freezer with green beans, sweet potatoes, leafy greens and peas. While you’re at it, load up on a chopped bell pepper-onion or broccoli-cauliflower blend. They’re all easy ways to put the brakes on inflammation in no time!
