Written by Lauren Panoff, MPH, RD on June 5, 2020 — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition
Fresh fruits and vegetables are a healthy way to incorporate vitamins, minerals, fiber, and antioxidants into your diet. Before eating fresh fruits and vegetables, it has long been a recommendation to rinse them well with water to remove any unwanted residues from their surfaces. However, given the COVID-19 pandemic, many headlines have been circulating that encourage more abrasive ways to wash fresh produce before eating it, making some people wonder whether water is enough. This article reviews the best practices for washing various fresh fruits and vegetables before eating them, as well as methods that are not recommended. Share on Pinterest Global pandemic or not, properly washing fresh fruits and vegetables is a good habit to practice to minimize the ingestion of potentially harmful residues and germs. Fresh produce is handled by numerous people before you purchase it from the grocery store or the farmers market. It’s best to assume that not every hand that has touched fresh produce has been clean. With all of the people constantly bustling through these environments, it’s also safe to assume that much of the fresh produce you purchase has been coughed on, sneezed on, and breathed on as well. Adequately washing fresh fruits and vegetables before you eat them can significantly reduce residues that may be left on them during their journey to your kitchen. SUMMARY While rinsing fresh produce with water has long been the traditional method of preparing fruits and veggies before consumption, the current pandemic has many people wondering whether that’s enough to really clean them. Some people have advocated the use of soap, vinegar, lemon juice, or even commercial cleaners like bleach as an added measure. However, health and food safety experts, including the Food and Drug Administration (FDA) and Centers for Disease Control (CDC), strongly urge consumers not to take this advice and stick with plain water (1, 2). Using such substances may pose further health dangers, and they’re unnecessary to remove the most harmful residues from produce. Ingesting commercial cleaning chemicals like bleach can be lethal and should never be used to clean food. Furthermore, substances like lemon juice, vinegar, and produce washes have not been shown to be any more effective at cleaning produce than plain water — and may even leave additional deposits on food (3). While some research has suggested that using neutral electrolyzed water or a baking soda bath can be even more effective at removing certain substances, the consensus continues to be that cool tap water is sufficient in most cases (3, 4, 5). SUMMARY Washing fresh fruits and vegetables in cool water before eating them is a good practice when it comes to health hygiene and food safety. Note that fresh produce should not be washed until right before you’re ready to eat it. Washing fruits and vegetables before storing them may create an environment in which bacterial growth is more likely. Before you begin washing fresh produce, wash your hands well with soap and water. Be sure that any utensils, sinks, and surfaces you’re using to prepare your produce are also thoroughly cleaned first. Begin by cutting away any bruised or visibly rotten areas of fresh produce. If you’re handling a fruit or vegetable that’ll be peeled, such as an orange, wash it before peeling it to prevent any surface bacteria from entering the flesh. The general methods to wash produce are as follows (3):
Once you have thoroughly rinsed your produce, dry it using a clean paper or cloth towel. More fragile produce can be laid out on the towel and gently patted or rolled around to dry them without damaging them. Before consuming your fruits and veggies, follow the simple steps above to minimize the amount of germs and substances that may be on them. SUMMARY Practicing good food hygiene is an important health habit. Washing fresh produce helps minimize surface germs and residues that could make you sick. Recent fears during the COVID-19 pandemic have caused many people to wonder whether more aggressive washing methods, such as using soap or commercial cleaners on fresh produce, are better. Health professionals agree that this isn’t recommended or necessary — and could even be dangerous. Most fruits and vegetables can be sufficiently cleaned with cool water and light friction right before eating them. Produce that has more layers and surface area can be more thoroughly washed by swishing it in a bowl of cool water to remove dirt particles. Fresh fruits and vegetables offer a number of healthy nutrients and should continue to be eaten, as long as safe cleaning methods are practiced. Last medically reviewed on June 5, 2020
You know that fresh fruits and vegetables are good for you. But you may be wondering if you really need to wash them and if so, how? Here's the lowdown on the best ways to wash fresh produce from your local farmer's market and grocery store—or even your own backyard. The reason to wash fresh fruits and veggies is to rinse away soil, microbes, and pesticides. Sometimes you'll see visible soil on leafy greens and other veggies, which can be unappetizing and add a gritty texture to your meal. Microbial pathogens found on produce, including E. coli, salmonella, and the microbes that cause norovirus, can result in foodborne illness. Research tiespesticide residueto negative health effects, too. For example, dietary pesticides may be associated with adverse reproductive consequences for women, specifically a lower probability of pregnancy and live birth following infertility treatment, as Health previously reported. Men's fertility may also be negatively impacted by eating produce with high levels of pesticide residue, according to a study from the journal Human Reproduction Consumption. There are solid, science-based ways to wash your fruits and veggies at home. But first, a few methods aren't recommended. The US Food and Drug Administration (FDA) does not advise washing fruits and vegetables with soap, detergent, or commercial produce wash. "Produce is porous, so soap and household detergents can be absorbed by fruits and vegetables, despite thorough rinsing, and can make you sick," the agency says. The FDA also notes that the safety of the residues of commercial produce washes is not known. Instead, here's what the FDA does recommend: Before you prepare and/or eat produce, wash it all thoroughly under cold, running water. And for firm produce, such as cucumbers, scrub it with a clean produce brush, like this ring-shaped cleaning brush from Full Circle ($5; amazon.com). "After washing, dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present on the surface," the FDA adds. For items like bagged greens or baby carrots that are "pre-washed, ready-to-eat," the FDA says you can eat the produce without further washing if that's clearly stated on the packaging. In most cases, washing and soaking can only lead to a certain degree of reduction in pesticide residue level, according to a 2018 study from Journal of the Science of Food and Agriculture. If appropriate, peeling your produce can reduce pesticide residues more effectively. But it's important to note that the benefits of eating five to seven servings of produce daily far outweigh the risks of pesticides. In other words, even if washing doesn't completely remove residues, you will better protect your health by consuming fruits and veggies as compared to avoiding them. Compared with conventionally grown veggies and fruits, organically grown produce has been shown to contain lower detectable levels of pesticide residue. However, even organic, fresh produce must be washed before you consume it. You might have heard that vinegar is one way to clean your produce. But an investigation that looked at the efficacy of different cleaning methods, including a vinegar solution, in reducing bacterial contamination on fresh produce agrees with the FDA's water-only guidelines. In the study, lettuce, broccoli, apples, and tomatoes were exposed to bacteria and then cleaned with either a two-minute soak in tap water, commercial produce wash, 5% vinegar solution, 13% lemon solution, rinse under running tap water, rinse and rub under running tap water, brush under running tap water, or wet/dry paper towel wipe. The researchers found that the results did vary a bit based on the type of produce. For example, presoaking in water before rinsing significantly reduced bacteria in apples, tomatoes, and lettuce, but not in broccoli. And levels of bacteria on the surface of lettuce after soaking in lemon or vinegar solutions were not significantly different from those on lettuce soaked in cold tap water. However, overall, the scientists determined that, before consumption, the best approach is to wash produce under cold, running tap water, and rub or brush where applicable. Apart from washing your produce, there are other important tips for keeping your fruits and veggies safe to eat. First, choose produce that isn't bruised or damaged. Also, keep fruits and vegetables away from foods like raw meat, poultry, and seafood in your grocery cart and when you get home. When prepping food, be sure to use a separate cutting board for raw produce, and never place salad or cut-fresh produce on a plate or surface that previously held raw meat, poultry, seafood, or eggs. Finally, store pre-cut and highly perishable fresh fruits and veggies (such as berries, melon, and lettuce) in the fridge, and be sure it's set at a temperature of 40° F or below. If you're not sure whether an item should be refrigerated to keep its quality, ask your grocer or grower. A diet rich in produce seriously ups your intake of vitamins, minerals, fiber, and antioxidants. Eating more veggies and fruit can also help manage blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and support healthy weight management. Eating fresh produce has also been shown in research to support mental health, including reducing psychological distress and improving optimism. To best benefit from including more produce in your daily routine, use the tips in this article to keep it safe to eat. Also, aim for a variety of types and colors to expose your body to an even broader spectrum of the health protective compounds veggies and fruit provide. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
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