How to get pesticides and "forever chemicals" off fruits and vegetables

Blueberries are nutritious and delicious and—if unwashed—likely coated in a film of pesticide residue.

The squidgy berries were highlighted by the annual “Dirty Dozen” analysis from the Environmental Working Group (EWG), which looks at what fruit and vegetables have the highest amount of pesticide residue based on data from the U.S. Department of Agriculture. Alongside the bluebs were spinach, kale, strawberries, grapes, nectarines, peaches, cherries, apples, blackberries, pears and potatoes.

The produce items highlighted by the report all fall under the legal limits on pesticide exposure as set by the U.S. Environmental Protection Agency. But scientists still haven’t fully evaluated the effects of simultaneous exposures to many of these chemicals over a long period of time.

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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.”

More than 30 percent of the fruit and vegetables sampled, the report found, contained PFAS, or perfluoroalkyl and polyfluoroalkyl substances. These “forever chemicals” break down very slowly over time, hence the nickname. They have been linked to a variety of negative health effects, such as a decreased immune response, altered metabolic signaling and even an increased risk of certain types of cancer.

Some people may be more at risk from PFAS than others, explains Sarah Evans, an associate professor of environmental health at the Icahn School of Medicine at Mount Sinai. “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.

To wash your produce, put it under running water for 20 seconds, or soak it in water for 15 to 20 minutes. For firmer items, such as cucumbers or melons, the FDA recommends scrubbing their surfaces with a clean produce brush.

But is washing your fruit and vegetables with water really enough to get all the residue off? Washing cannot guarantee produce will be completely rid of pesticide residue. Indeed, the amount of pesticide residue found on produce from the Dirty Dozen list is measured after they’re washed.

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.