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A 2024 study by the United States-based non-profit Consumer Reports found that about 1 in 5 or 20% of the 59 different fruits and vegetables it tested had detectable, unhealthy levels of pesticide residues. Given these risks, it’s important to take proactive steps to reduce exposure to harmful substances in our food. One effective strategy is opting for organic produce when possible, as it reduces contact with synthetic pesticides and fertilizers. One of the best ways to get fresh, healthy produce is by visiting your local farmer’s market or joining a community-supported agriculture program, or CSA. Not only will you find fresher fruits and veggies, but you’ll also know where they’re coming from. Local farmers often use fewer pesticides, and buying directly from them gives you a chance to learn about their farming practices. While rinsing produce under water usually does the trick, some people prefer an extra step – just skip the soap or commercial produce washes, as the US Food and Drug Administration advises against them due to chemical residue. Instead, simple at-home solutions can help. Soaking fruits and veggies in a mix of 1 tablespoon (18 grams) of salt per cup (240 milliliters) of water for 20 minutes may reduce pesticide residues and bacteria. A 10% vinegar solution works similarly, though it might leave a slight vinegar taste. For apples, studies show a 1% baking soda solution for 15 minutes effectively removes surface pesticides. Of all methods, peeling remains the most effective way to eliminate residues that may have soaked into the skin. Washing produce is a great first step, but did you know that how you cook your food can also make a difference? Cooking methods like blanching, boiling, and frying can help lower the levels of certain harmful chemicals. Take rice, for example – it naturally absorbs more arsenic than other grains. But there’s an easy fix: boil the rice in extra water for about five minutes, then drain and finish cooking with fresh water. This simple method can lower arsenic levels by up to 73% in white rice and 54% in brown rice – all while keeping those valuable nutrients.
