Fruits are healthy choices and can be eaten fresh, frozen and canned. Although all fruit is healthy, packaged foods can contain added sweeteners and artificial preservatives that can make them less-healthy options than the fresh alternatives. By following some guidelines, you can ensure that each choice remains a healthy option.
Nutrient Losses
A concern about eating canned or frozen fruits versus fresh fruits is that nutrients are lost in the manufacturing process. Although some nutrients, such as vitamins and minerals, are lost when foods are frozen and/or canned, the overall nutrient losses are not significant, according to Age-Well.org. One example of a nutrient that can be lost in the processing process is ascorbic acid, or vitamin C. This is because vitamin C is a highly unstable nutrient that can react with the air to break down. Vitamin E also can be lost during the processing or storage process.
Nutrient Levels
Fresh fruits are considered the most nutritious, because they have not lost nutrients in the manufacturing process and do not have added sodium, preservatives or sugars. Frozen foods tend to have the next-highest nutritional levels of ascorbic acid when compared with canned foods. How you store each is important as well because the longer a food is stored, the more nutrients it loses in all varieties. To minimize nutrient losses for canned and frozen foods, place the foods in airtight containers as quickly as possible after opening them.
Cooking Considerations
Note, however, that all types of fruits -- fresh, canned and frozen -- can lose nutrients via cooking methods. This is because of a chemistry principle where nutrients in high concentration -- such as the potassium and phosphorus in your fruits -- move to areas of lower concentration, which is the water outside the fruit during the cooking process. Because the nutrients are more attracted to the water, you can lose vitamins and minerals during the cooking process. You can, however, preserve some of the nutrients in canned fruits by serving them in their own juices. If any nutrients have leached out into the juice, you will consume the juice as well, ensuring that you get enough nutrients.
Healthy Choices
Regardless of your choice of a preparation method for fruit, there are a few things to look for when purchasing fresh, frozen or canned fruit. For example, when buying canned fruits, look for labels that read "packed in its own juices," "packed in fruit juices" or "unsweetened." These labels indicate that no extra sugar has been added. Use the same guidelines when purchasing frozen fruits. If you are buying frozen fruit bars, make sure they contain 100 percent fruit juice to reduce artificial flavorings and sugar.
References
- "Journal of the Science of Food and Agriculture"; Nutritional Comparison of Fresh, Frozen and Canned Fruits and Vegetables; Joy Rickman, et al.; 2007
- Age-Well.org; Fresh Versus Frozen or Canned?; Mirella Levin
- Up North Health; Vegetable Detective: Fresh, Frozen or Canned?; Beth Anne Piehl
- American Dietetic Association; Fresh, Canned or Frozen?; February 2010
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