Frozen Fruit: How Healthy is It?

Fruit is full of vitamins, minerals, and heart-healthy fiber. There is concern that frozen fruit is of lower quality and not as nutritious as fresh. Worry not: studies have found frozen fruit can actually have more vitamins, like immune-supportive vitamin C.

When fruit is frozen soon after it's picked, it helps preserve nutrients. More benefits: frozen fruit can be cheaper and more convenient. It comes pre-washed, prepped, and can stay in your freezer for months.

Only about 10% of American adults eat the recommended 11/2 to 2 cups of fruit a day, so grab an extra bag of fruit next time you're in the frozen food aisle. 

Start enjoying more frozen fruit by:

• Adding peaches to oatmeal
• Blending mango into smoothies
• Mixing berries into yogurt
• Baking fruit-filled desserts

REFERENCES:
Boeing H, et al. Critical review: vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition. 2012; 51(6): 637-663. 
Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. Journal of Agricultural and Food Chemistry. 2015; 63(3): 957-962. 
Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics. 2015; 115(11): 1861-1870.
Popova A. Comparison of vitamin C content of commercially available fresh fruits. Asian Food Science Journal. 2019; 13(2): 1-6. 
U.S. Department of Health and Human Services and U.S. Department of Agriculture.  Dietary Guidelines for Americans 2015–2020 8th Edition. Accessed December 30, 2020. 

By Katherine Mitchell, MGH Dietetic Intern