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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 ofanti-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.
What Happens to Your Body When You Have Inflammation
The 6 Best Anti-Inflammatory Frozen Veggies
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.
Try using frozen green beans in thisPork & Green Bean Stir-FryorDijon Salmon with Green Bean Pilaf.
Sweet Potatoes
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.
Toss frozen sweet potatoes into thisTurkey & Sweet Potato Chili, or roast them for thisWinter Kale & Quinoa Salad with Avocado.
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, explainsVandana Sheth, RDN, CDCES, FAND, a plant-based dietitian and diabetes expert.
Put that bag of broccoli and cauliflower to good use in thisBalsamic Broccoli & Cauliflower, or whip up a pot of thisBroccoli-Cauliflower Soup.
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, saysLisa Andrews, M.Ed., RD, LD, owner of Sound Bites Nutrition.
Pick up a bag of frozen bell pepper and onion blend to add to this easySheet-Pan Teriyaki Salmon with Green Beans.
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,” saysJacqueline Gomes, RD, M.B.A., a New Jersey-based registered dietitian. 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.
You can easily swap frozen kale for fresh in thisVegetarian Potato-Kale Soup. Or stir some frozen collard greens into thisSavory Oatmeal with Cheddar, Collards & Eggs.
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 geniusingredient to keep in your freezer for making salads. Need more ideas? Thisguide to cooking peasprovides 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:
The Bottom Line
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 scoremorevegetables 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!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Hariharan R, Odjidja EN, Scott D, et al.The dietary inflammatory index, obesity, type 2 diabetes, and cardiovascular risk factors and diseases.Obes Rev. 2022;23(1):e13349. doi:10.1111/obr.13349U.S. Department of Agriculture. FoodData Central.Beans, snap, cooked, boiled, drained, without salt.Chaurasia, S.Green beans. In:Nutritional Composition and Antioxidant Properties of Fruits and Vegetables. Academic Press; 2020; Chapter 17; pp. 289–300.U.S. Department of Agriculture. FoodData Central.Sweet potato, cooked, baked in skin, flesh, without salt.Du Y, He C, An Y, et al.The Role of short chain fatty acids in inflammation and body health.International Journal of Molecular Sciences. 2024; 25(13):7379. doi:10.3390/ijms25137379Ruhee RT, Suzuki K.The Integrative role of sulforaphane in preventing inflammation, oxidative stress and fatigue: a review of a potential protective phytochemical.Antioxidants. 2020; 9(6):521. doi:10.3390/antiox9060521Choi MH, Kim MH, Han YS.Physicochemical properties and antioxidant activity of colored peppers (Capsicum annuumL.).Food Sci Biotechnol. 2022;32(2):209-219. doi:10.1007/s10068-022-01177-xDeepika, Maurya PK.Health benefits of quercetin in age-related diseases.Molecules. 2022;27(8):2498. doi:10.3390/molecules27082498Rudrapal M, Khairnar SJ, Khan J, et al.Dietary polyphenols and their role in oxidative stress-induced human diseases: insights into protective effects, antioxidant potentials and mechanism(s) of action.Front Pharmacol. 2022;13:806470. doi:10.3389/fphar.2022.806470U.S. Department of Agriculture. Ask USDA.Why are green peas and green (string) beans not in the Beans and Peas Vegetable Subgroup?Ney LM, Wipplinger M, Grossmann M, Engert N, Wegner VD, Mosig AS.Short chain fatty acids: key regulators of the local and systemic immune response in inflammatory diseases and infections.Open Biol. 2023;13(3):230014. doi:10.1098/rsob.230014
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Hariharan R, Odjidja EN, Scott D, et al.The dietary inflammatory index, obesity, type 2 diabetes, and cardiovascular risk factors and diseases.Obes Rev. 2022;23(1):e13349. doi:10.1111/obr.13349U.S. Department of Agriculture. FoodData Central.Beans, snap, cooked, boiled, drained, without salt.Chaurasia, S.Green beans. In:Nutritional Composition and Antioxidant Properties of Fruits and Vegetables. Academic Press; 2020; Chapter 17; pp. 289–300.U.S. Department of Agriculture. FoodData Central.Sweet potato, cooked, baked in skin, flesh, without salt.Du Y, He C, An Y, et al.The Role of short chain fatty acids in inflammation and body health.International Journal of Molecular Sciences. 2024; 25(13):7379. doi:10.3390/ijms25137379Ruhee RT, Suzuki K.The Integrative role of sulforaphane in preventing inflammation, oxidative stress and fatigue: a review of a potential protective phytochemical.Antioxidants. 2020; 9(6):521. doi:10.3390/antiox9060521Choi MH, Kim MH, Han YS.Physicochemical properties and antioxidant activity of colored peppers (Capsicum annuumL.).Food Sci Biotechnol. 2022;32(2):209-219. doi:10.1007/s10068-022-01177-xDeepika, Maurya PK.Health benefits of quercetin in age-related diseases.Molecules. 2022;27(8):2498. doi:10.3390/molecules27082498Rudrapal M, Khairnar SJ, Khan J, et al.Dietary polyphenols and their role in oxidative stress-induced human diseases: insights into protective effects, antioxidant potentials and mechanism(s) of action.Front Pharmacol. 2022;13:806470. doi:10.3389/fphar.2022.806470U.S. Department of Agriculture. Ask USDA.Why are green peas and green (string) beans not in the Beans and Peas Vegetable Subgroup?Ney LM, Wipplinger M, Grossmann M, Engert N, Wegner VD, Mosig AS.Short chain fatty acids: key regulators of the local and systemic immune response in inflammatory diseases and infections.Open Biol. 2023;13(3):230014. doi:10.1098/rsob.230014
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Hariharan R, Odjidja EN, Scott D, et al.The dietary inflammatory index, obesity, type 2 diabetes, and cardiovascular risk factors and diseases.Obes Rev. 2022;23(1):e13349. doi:10.1111/obr.13349U.S. Department of Agriculture. FoodData Central.Beans, snap, cooked, boiled, drained, without salt.Chaurasia, S.Green beans. In:Nutritional Composition and Antioxidant Properties of Fruits and Vegetables. Academic Press; 2020; Chapter 17; pp. 289–300.U.S. Department of Agriculture. FoodData Central.Sweet potato, cooked, baked in skin, flesh, without salt.Du Y, He C, An Y, et al.The Role of short chain fatty acids in inflammation and body health.International Journal of Molecular Sciences. 2024; 25(13):7379. doi:10.3390/ijms25137379Ruhee RT, Suzuki K.The Integrative role of sulforaphane in preventing inflammation, oxidative stress and fatigue: a review of a potential protective phytochemical.Antioxidants. 2020; 9(6):521. doi:10.3390/antiox9060521Choi MH, Kim MH, Han YS.Physicochemical properties and antioxidant activity of colored peppers (Capsicum annuumL.).Food Sci Biotechnol. 2022;32(2):209-219. doi:10.1007/s10068-022-01177-xDeepika, Maurya PK.Health benefits of quercetin in age-related diseases.Molecules. 2022;27(8):2498. doi:10.3390/molecules27082498Rudrapal M, Khairnar SJ, Khan J, et al.Dietary polyphenols and their role in oxidative stress-induced human diseases: insights into protective effects, antioxidant potentials and mechanism(s) of action.Front Pharmacol. 2022;13:806470. doi:10.3389/fphar.2022.806470U.S. Department of Agriculture. Ask USDA.Why are green peas and green (string) beans not in the Beans and Peas Vegetable Subgroup?Ney LM, Wipplinger M, Grossmann M, Engert N, Wegner VD, Mosig AS.Short chain fatty acids: key regulators of the local and systemic immune response in inflammatory diseases and infections.Open Biol. 2023;13(3):230014. doi:10.1098/rsob.230014
Hariharan R, Odjidja EN, Scott D, et al.The dietary inflammatory index, obesity, type 2 diabetes, and cardiovascular risk factors and diseases.Obes Rev. 2022;23(1):e13349. doi:10.1111/obr.13349
U.S. Department of Agriculture. FoodData Central.Beans, snap, cooked, boiled, drained, without salt.
Chaurasia, S.Green beans. In:Nutritional Composition and Antioxidant Properties of Fruits and Vegetables. Academic Press; 2020; Chapter 17; pp. 289–300.
U.S. Department of Agriculture. FoodData Central.Sweet potato, cooked, baked in skin, flesh, without salt.
Du Y, He C, An Y, et al.The Role of short chain fatty acids in inflammation and body health.International Journal of Molecular Sciences. 2024; 25(13):7379. doi:10.3390/ijms25137379
Ruhee RT, Suzuki K.The Integrative role of sulforaphane in preventing inflammation, oxidative stress and fatigue: a review of a potential protective phytochemical.Antioxidants. 2020; 9(6):521. doi:10.3390/antiox9060521
Choi MH, Kim MH, Han YS.Physicochemical properties and antioxidant activity of colored peppers (Capsicum annuumL.).Food Sci Biotechnol. 2022;32(2):209-219. doi:10.1007/s10068-022-01177-x
Deepika, Maurya PK.Health benefits of quercetin in age-related diseases.Molecules. 2022;27(8):2498. doi:10.3390/molecules27082498
Rudrapal M, Khairnar SJ, Khan J, et al.Dietary polyphenols and their role in oxidative stress-induced human diseases: insights into protective effects, antioxidant potentials and mechanism(s) of action.Front Pharmacol. 2022;13:806470. doi:10.3389/fphar.2022.806470
U.S. Department of Agriculture. Ask USDA.Why are green peas and green (string) beans not in the Beans and Peas Vegetable Subgroup?
Ney LM, Wipplinger M, Grossmann M, Engert N, Wegner VD, Mosig AS.Short chain fatty acids: key regulators of the local and systemic immune response in inflammatory diseases and infections.Open Biol. 2023;13(3):230014. doi:10.1098/rsob.230014
