Reasons to always wash fruits and vegetables before consuming them.

Eating fruits and vegetables daily is essential for good health, but it’s important to wash them thoroughly beforehand.

While many people recognize the health risks associated with raw meat and fish, fresh produce is often viewed as safe. However, each year, one in ten people gets sick from consuming unsafe food, with about 46% of these cases linked to fruits and vegetables.

Most fresh produce is grown outdoors, where it can be exposed to dirt, insects, birds, and other contaminants. This means unwashed fruits and vegetables may harbor harmful substances, including bacteria, fungi, viruses, and pesticides. Additionally, contamination can occur during packaging, preparation, or storage. Even produce grown hydroponically in greenhouses can carry germs and pesticides.

Washing fruits and vegetables is crucial for food safety. Here’s how to do it effectively:

Washing Your Produce
Start by washing your hands to prevent transferring any germs to the produce. The safest method is to wash fresh produce by hand under cold, running water. Rub the fruits and vegetables to remove dirt, pesticides, and surface germs until they appear clean. If soaking produce, use a clean bowl rather than a sink, which may harbor germs.

Avoid using detergent or bleach, as some fruits and vegetables have porous skins that can absorb these chemicals, potentially altering their taste and texture or making them unsafe to eat.

Some safe chemical cleaning methods, like vinegar and baking soda, can help reduce bacteria and pesticides on produce. For a vinegar wash, mix half a cup of vinegar with a cup of water, soak the produce while stirring for two to three minutes, then rinse thoroughly with cold water. Be cautious, as prolonged soaking can change the taste and texture of softer fruits.

For baking soda, about 0.84 grams per 100 milliliters of water (just under six tablespoons) can effectively eliminate germs and nearly all pesticide residues after soaking for 15 minutes. However, one teaspoon of baking soda per cup of cold water is sufficient for washing without affecting taste. Soak fruits and vegetables in a clean bowl for 15 minutes, stirring occasionally.

Research suggests that washing apples with water is almost as effective as using baking soda for removing pesticides. It’s important to note that most pesticide residues on produce are at non-hazardous levels and are not believed to cause illness in the UK. However, recent studies indicate that pesticides can penetrate deeper into apples, so peeling them may further reduce exposure, though this also means missing out on valuable nutrients found in the skins.

For produce with hard rinds or firm skins, like squashes or potatoes, scrub them with a vegetable brush. Rinse tomatoes under running water for about 30 seconds, gently rubbing them with your hands. For leafy greens, separate the leaves or florets and rinse them individually under running water, rubbing for up to a minute. Discard any damaged outer leaves from lettuce, as they are more likely to be contaminated.

When washing fruits, running water is the best option. For stone fruits, apples, and cucumbers, rinse under cold water for up to a minute. Due to their high water content, berries are particularly perishable, so store them unwashed in the fridge and only wash them right before consumption, discarding any spoiled ones.

For any fruits and vegetables you won’t eat right away, use a dry paper towel or salad spinner to remove moisture, then store them in a lidded container in the fridge. Clean kitchen surfaces, sinks, and utensils before preparing produce.

Keep in mind that no home washing method can completely eliminate all germs from fruits and vegetables. Cooking at temperatures above 60°C is the only way to effectively kill harmful bacteria.