As a fellow busy mom and healthcare professional, I understand the importance of making informed choices when it comes to the health and well-being of our families. That's why I wanted to share some evidence-based tips on washing fruits and vegetables, so you can feel confident about the safety of the produce you bring into your home.

Let's dive into the tips:

• Buying organic dramatically reduces the level of pesticides in your produce, though it doesn't completely eliminate them.
• Full-strength (5%) vinegar is great at removing pesticide residue. Studies show that it can remove 100% of pesticides on potatoes, whereas water only removes about 2-13% of pesticide residue. However, using full-strength vinegar can get expensive. Diluted vinegar is not as effective, so keep that in mind.
• According to the study mentioned on NutritionFacts.org, a 10% salt solution appears to be an effective and cheap method for removing pesticide residues from fruits and vegetables. Simply fill a bowl with 1 part salt to 9 parts water, then soak your produce for a few minutes before rinsing. It's simple and accessible!
• It is not recommended to use commercial vegetable washes. In fact, running your produce under water has been shown to be 80% more effective than using vegetable washes. Also, avoid using chlorine and bleach when washing produce, as porous veggies and fruits can absorb these chemicals.
• Many of you have mentioned that storing fruits in a mason jar lasts longer than in plastic containers. I'll be trying that out myself this week!

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I hope these evidence-based tips will help simplify your fruit and vegetable cleaning routine, allowing you to provide your family with safe and nutritious produce. As busy moms, it's our constant endeavor to prioritize the well-being of our loved ones, and by staying informed, we can make healthier choices.

If you have any further questions or need additional resources, feel free to reach out. Remember, you're doing an amazing job juggling your professional and personal life, and your dedication to your family's health is truly commendable. 

#dosomething daily for yourself friends!

In good health,

Shani Esparaz, M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Health & Wellness Coach

Sources:

Benbrook CM, Baker BP. Perspective on Dietary Risk Assessment of Pesticide Residues in Organic Food. Sustainability. 2014; 6(6):3552-3570. https://doi.org/10.3390/su6063552

Krieger RI, Brutsche-Keiper P, Crosby HR, Krieger AD. Reduction of pesticide residues of fruit using water only or Plus Fit Fruit and Vegetable Wash. Bull Environ Contam Toxicol. 2003 Feb;70(2):213-8. doi: 10.1007/s00128-002-0179-2. PMID: 12545350.

https://nutritionfacts.org/2017/04/20/the-best-way-to-wash-fruit-and-vegetables/#:~:text=A%2010%25%20salt%20solution%20appears,pesticides%20in%20animal%20products%2C%20though.