How to Wash Fruits and Vegetables, According to a Nutritionist

Fresh fruits and vegetables are good for you. But you may 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-or how to do it yourself.

Why Should you Wash Your Produce?

To rinse away soil, microbes, and pesticides

• Microbial pathogens found on produce can cause foodborne illness
• Research ties pesticide residue to negative health effects
• For example, dietary pesticides may be associated with adverse reproductive consequences for women

Can you use vinegar to wash your fruits and vegetables?

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.

• The best approach is to wash produce under cold, running tap water, and rub or brush where applicable.

Produce safety doesn’t stop at washing

Other important tips

• Choose produce that isn’t bruised or damaged
• Keep fruits and vegetables away from foods like raw meat, poultry, and seafood
• When prepping food, use a separate cutting board for raw produce
• Store pre-cut and highly perishable fresh fruits and veggies in the fridge

How to Wash Produce

The US Food and Drug Administration (FDA) does not advise washing fruits and vegetables with soap, detergent, or commercial produce wash.

• Before you prepare and/or eat produce, wash it all thoroughly under cold, running water. For firm produce, scrub it with a clean produce brush.

Once you’ve properly washed your fruits and veggies, reap their rewards

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.

So washing fruits and vegetables with water will remove even the pesticides?

In most cases, washing and soaking can only lead to a certain degree of reduction in pesticide residue level.

• If appropriate, peeling your produce can reduce pesticide residues more effectively.
• The benefits of eating 5 to 7 servings of produce daily far outweigh the risks of pesticides.

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