Updated: 06/19/2023
When it comes to maintaining a healthy lifestyle, consuming fresh fruits and vegetables is a key component. However, an often overlooked step in the process is thoroughly washing produce before consumption. In this article, we delve into the importance of washing produce, highlighting the benefits it provides for our health and the environment and the risks you take when you overlook this simple task.
Why do I need to wash my produce?
Conventionally grown fruits and vegetables are often treated with pesticides to protect them from pests and diseases. These chemicals, while serving their purpose in agriculture, can leave residues on the produce.
Bacteria
Bacteria is everywhere. The average age of lettuce you find on store shelves is 1-4 weeks old. Apples are generally 6-12 months old. That’s a lot of time for bacteria to live and grow on your food! Wash your produce to minimize the risk of foodborne illnesses.
Chemicals
Cleaning chemicals such as bleach or chlorine and even color dyes are commonplace on fruits and vegetables. These chemicals and dyes have are carcinogenic and can have a profound effect on multiple body systems.
Pesticides
It is a well known problem that harmful pesticides are doused onto farms all around the world to preserve crops by killing insects and fungi. Common pesticides are:
Glyphosate (Roundup) is an endocrine disruptor. It causes cancer, liver disease, infertility, and birth defects.
Atrazine is known to cause birth defects as well cardiovascular and renal issues.
Chlorpyrifos is linked to development and neurological disorders in children, autoimmune disorders, and respiratory issues.
Heptachlor is carcinogenic, causing liver tumors, gastrointestinal disorders, and neurological issues.
More Fun Facts:
Nearly 75% of non-organic produce sold in the US contains residues of harmful pesticides. Consumption of pesticides is toxic to the human body and causes cancer, hormonal imbalance, cardiovascular disease, and infertility.
Pre-washed, bagged leafy greens are generally “rinsed” with chlorine and bleach before being bagged. The plastic bags create their own microclimate, making bagged salad a breeding ground for bacteria like e coli.
The simplest way to reduce exposure to bacteria or harmful chemicals and pesticides is to buy certified organic and always wash your produce.
The worst offenders: “The Dirty Dozen”
According to EWG and Harvard University research, in 2023, over 210 pesticides were found on the following produce:
Strawberries
Spinach
Kale, Collard/Mustard Greens
Peaches
Pears
Nectarines
Apples
Grapes
Bell and Hot Peppers
Cherries
Blueberries
Green Beans
How to Clean your fruits and vegetables
Step 1. Start with a Rinse
Running your produce under the tap for 20 seconds will remove dirt, bacteria, and some pesticides.
Step 2. Wash your produce
It is not recommended to vigorously scrub with soap and water. Scrubbing may compromise the outer layer of your produce and cause premature rot. Using soap on produce is not recommended either as it will leave residue. We recommend using either salt, vinegar, or baking soda.
Salt Water
Soak your produce in a 10% sea salt and warm water solution for 20 min.
Vinegar and Water
Mix 1-part vinegar to 4-parts water and soak for 20 min. *Note that fruits may become soggy if soaked for too long with vinegar.
Baking Soda and Water
Add 1 tsp of baking soda to every 2 cups of water and soak for 20 min.
Step 3. Rinse and dry.
**If you don't have time to soak and dry your produce, at the absolute least you must rinse it for 20 seconds before eating or cooking it.
Washing produce is a simple yet crucial step in maintaining a healthy diet. By taking a few extra minutes to cleanse your fruits and vegetables, you protect yourself and your loved ones from harmful pesticides, bacteria, and contaminants. Additionally, you contribute to a healthier environment by reducing the impact of chemical residues. Embrace the practice of washing produce and enjoy the peace of mind that comes with making conscious choices for your well-being.
REFERENCES:
USDA, Pesticide Data Program. Agricultural Marketing Service. Available at: www.ams.usda.gov/datasets/pdp.
Vigar, V., et al., A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Nutrients, 2020; 12(1), 7. DOI: https://doi.org/10.3390/nu12010007 . Available at: https://www.mdpi.com/2072-6643/12/1/7/htm
Kesse-Guyot et al. Key Findings of the French BioNutriNet Project on Organic Food-Based Diets: Description, Determinants, and Relationships to Health and the Environment. Adv Nutr. 2022 Feb 1;13(1):208-224. doi: 10.1093/advances/nmab105.
Rempelos et al. Diet and food type affect urinary pesticide residue excretion profiles in healthy individuals: results of a randomized controlled dietary intervention trial. Am J Clin Nutr. 2022 Feb 9;115(2):364-377. doi: 10.1093/ajcn/nqab308.
Kesse-Guyot et al. Prospective association between organicfood consumption and the risk of type 2 diabetes: findings from the NutriNet-Santé cohort study. International Journal of Behavioral Nutrition and Physical Activity, 2020; 17 DOI: 10.1186/s12966-020-01038-y. Available at: https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-01038-y.
Papadopoulou, E., et al., Diet as a Source of Exposure to Environmental Contaminants for Pregnant Women and Children from Six European Countries. Environmental Health Perspectives, 2019; 127(10). DOI: https://doi.org/10.1289/EHP5324 . Available at: https://ehp.niehs.nih.gov/doi/full/10.1289/EHP5324 .
Chiu, Y.H., et al., Association Between Pesticide Residue Intake from Consumption of Fruits and Vegetables and Pregnancy Outcomes Among Women Undergoing Infertility Treatment With Assistance Reproductive Technology. JAMA Internal Medicine, 2018. DOI: 10.1001/amainternmed.2017.5038. Available at: http://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2659557
Chiu, Y.H., et al. Comparison of questionnaire-based estimation of pesticide residue intake from fruits and vegetables with urinary concentrations of pesticide biomarkers. Journal of Exposure Science and Environmental Epidemiology, 2018; 28, 31-39. DOI: https://doi.org/10.1038/jes.2017.22 . Available at: https://www.nature.com/articles/jes201722 .
Gaskins A.J., et al. Dietary patterns and outcomes of assisted reproduction. American Journal of Obstetrics and Gynecology, 2019; 220:567.e1-18. Doi: 10.1016/j.ajog.2019.02.004.
American Academy of Pediatrics, Organic Foods: Health and Environmental Advantages and Disadvantages. American Academy of Pediatrics Committee on Nutrition and Council on Environmental Health, 2012; e1406 -e1415. DOI: 10.1542/peds.2012-2579. Available at https://pediatrics.aappublications.org/content/130/5/e1406
Group, Environmental Working. “EWG's 2023 Shopper's Guide to Pesticides in Produce™.” EWG's 2023 Shopper's Guide to Pesticides in Produce | Summary, https://www.ewg.org/foodnews/summary.php.
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