Is washing your fruits and vegetables enough to get them clean? Experts weigh in
Fresh fruits and vegetables can often come with toxic residues from pesticides, some of which contain so-called “forever chemicals.” Here’s how to limit your exposure
Juan Moyano via Getty Images
Blueberries, while nutritious and delicious, often have a coating of pesticide residue if not washed.
The Environmental Working Group (EWG) highlighted these berries in their annual “Dirty Dozen” analysis, which identifies fruits and vegetables with the most pesticide residue based on U.S. Department of Agriculture data. Along with blueberries, the list includes spinach, kale, strawberries, grapes, nectarines, peaches, cherries, apples, blackberries, pears, and potatoes.
The produce mentioned in the report complies with the legal pesticide exposure limits set by the U.S. Environmental Protection Agency. However, there is still uncertainty about the effects of simultaneous long-term exposure to multiple chemicals.
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“The benefits of eating fruits and vegetables definitely outweigh the risk of pesticide exposure,” says Dayna de Montagnac, an associate scientist at EWG. “But we should be able to enjoy the benefits of having nutritious fruits and vegetables that are free of pesticide residues.”
The report found that more than 30 percent of the sampled fruits and vegetables contained PFAS, or perfluoroalkyl and polyfluoroalkyl substances. These “forever chemicals” persist in the environment and have been associated with negative health effects, including decreased immune response, altered metabolic signaling, and a heightened risk of certain types of cancer.
According to Sarah Evans, an associate professor of environmental health at the Icahn School of Medicine at Mount Sinai, some people are more vulnerable to PFAS. “We do have concerns, particularly about children and also pregnant people, because exposures to PFAS and pesticide chemicals we know can be more harmful to the developing brain and reproductive system in particular,” she explains.
But regardless of who you are, reducing your exposure “may have beneficial health outcomes in the long run,” Evans says.
One simple way to do so is by washing your produce.
“The general rule is, no matter what, whether your fruits and vegetables are organic or not, on the Dirty Dozen list or not, to always take the time to wash your fruits and vegetables before eating them,” says de Montagnac.
For cleaning, rinse your produce under running water for 20 seconds, or soak it in water for 15 to 20 minutes. For firmer items like cucumbers or melons, the FDA recommends scrubbing the surface with a clean produce brush.
However, washing with water alone might not remove all pesticide residues. Residue levels on produce from the Dirty Dozen list are measured post-washing.
So—what to do? According to EWG’s guide to washing produce, adding baking soda or vinegar to water and soaking produce for five to 10 minutes can help break down certain pesticides and may be more effective than water alone. Peeling a fruit or vegetable’s skin before you eat it is another effective way to reduce pesticide residues, adds Alexa Friedman, a senior scientist at EWG. She notes that peeling produce can sometimes reduce its nutritional value, however.
Ultimately, making sure you are eating enough fruits and vegetables is the real key to a healthy lifestyle, Evans says. For parents, “the most important thing is to feed your child a varied diet that’s rich in fruits and vegetables,” she says.
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