5 principles to remember when choosing safe fruits and vegetables.

Fruits and vegetables are indispensable foods in our daily meals. Their quality greatly impacts our health.

According to Dr. Hoang Kim Thanh from the National Institute of Nutrition, fruits and vegetables play a particularly important role in daily meals because they provide the body with many minerals, vitamins, pectin, and organic acids.

Humans' needs for vitamin C and carotene are primarily met by fruits and vegetables. In addition, they contain water-soluble sugars and cellulose (which helps eliminate cholesterol and toxins from the body).

Fruits and vegetables can stimulate appetite and encourage the digestive glands to secrete digestive juices. This effect is particularly pronounced in vegetables containing essential oils such as coriander, onions, and garlic. Many herbs and spices also provide plant-based antibiotics that help boost the body's immunity.

Vegetables and fruits should be soaked in clean water for 15-20 minutes and rinsed thoroughly (at least 3-4 times) under running water to remove most of the residual pesticides. Photo: Leaf.

In addition, fruits and vegetables contain enzymes that positively affect the digestive process. Cellulose is present in a form linked to pectin, creating a pectin-cellulose complex. This complex strongly stimulates intestinal peristalsis and intestinal secretion.

However, Dr. Thanh expressed concern about farmers' excessive use of pesticides to spray on fruits and vegetables for profit. Chemical residues in fruits and vegetables can cause acute or chronic poisoning in consumers.

In particular, many farming areas have used unsanitary water for irrigating and washing vegetables, contaminated with certain bacteria, especially cholera bacteria, which cause acute diarrhea in people who eat raw vegetables and are a source of many colon and intestinal diseases.

Therefore, experts have offered several recommendations to help people choose and use safe fruits and vegetables:

Principles for choosing fruits and vegetables

- Avoid buying out-of-season fruits and vegetables. Unfavorable weather conditions at this time lead to increased pest infestations, stunted growth, and consequently, farmers have to use more pesticides and growth stimulants.

- Avoid choosing vegetables that are too young and glossy, or fruits that are unusually large and shiny, as these produce are likely grown using pesticides and growth stimulants.

- Avoid buying fruits and vegetables that have strange smells or unusual colors.

- Choose fruits and vegetables that are intact, without bruises, cracks, or holes.

- Avoid buying pre-peeled and pre-cut fruits and vegetables that have been soaked in water, as the water used for soaking may not be hygienic or may contain harmful chemicals to keep them white.

Washing and processing methods

- Soak and wash each leaf thoroughly, especially the crevices, and peel fresh fruits. For small leafy vegetables like lettuce, spinach, and broccoli, add 1-2 teaspoons of salt to the washing water to help remove insects and pests from the crevices. For root vegetables and fruits, wash them thoroughly before peeling.

- Vegetables and fruits should be soaked in clean water for 15-20 minutes and rinsed thoroughly (at least 3-4 times) under running water to remove most of the remaining pesticides.

- Cooking thoroughly and leaving the lid open while cooking is also a good way to eliminate most of the remaining plant chemical residues through evaporation.

According to Zing