Food Hygiene and Benefits

Food Hygiene and Benefits

Advice on storing, washing and preparing fruit and vegetables to prevent food poisoning, including E. coli. It is important to wash all fruit and vegetables before you eat them to ensure they are clean and safe to eat.

Most people are aware of the importance of handling meat safely, but many consider the risk of food poisoning from vegetables to be low. Foods should be prepared and handled in such a way that they prevent food-borne illness. One should also take care to use appropriate cooking methods to minimize the loss of fiber & micronutrients.

One can eat fresh fruits & vegetables raw, but only after washing them thoroughly. Fruits and vegetables need to be scrubbed and cleaned with clean water

Cut fruits which have not been appropriately washed before cutting and not covered, are a source of infection and should not be eaten

Nutrients are concentrated close to the peel/skin. Avoid unnecessary peeling & scraping of fruits & vegetables

Wash vegetables before chopping. Do not leave cut vegetables soaked in water, it drains the nutrition

Cook vegetables in minimum water till they are just done. DO NOT OVER COOK!

Consume whole fruits & vegetables rather than their juices

Handling Fruits and Vegetables

Following are some points which should be inculcated in day-to-day life.

De-weed the green leafy vegetables & then wash them, repeatedly in clean water till they are free from dirt/mud

Wash, soak and scrub the vegetables/fruits in water & then scrape. (Soaking and scrubbing removes pesticides, preservatives present on the surface. (Vendors polish the brinjal & apples with engine oil to give a shiny look) Washing will help remove bacteria, including E.coli, from the surface of fruit and vegetables

Cruciferous vegetables should be soaked in boiled water to remove worms

Most street vendors who sell cut fruit don't maintain adequate hygiene. (Unclean water, unclean knifes, uncovered cut fruits, unclean hands etc.) Try to avoid eating cut fruits from street vendors

Most of the bacteria will be in the soil attached to the produce. Washing to remove any soil is, therefore, particularly important

When you wash vegetables, don't just hold them under the running tap. Rub them under water, for example in a bowl of fresh water. Start with the least soiled items first and give each of them a final rinse

Washing loose produce is particularly important as it tends to have more soil attached to it than pre-packaged fruit and vegetables

It is always advisable to wash all fruit and vegetables before you eat them to ensure that they are clean and to help remove bacteria from the outside

Peeling or cooking fruit and vegetables can also remove bacteria

"To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him" - Buddha

"Our prime purpose in this life is to help others. And if you can't help them, at least don't hurt them" - Dalai Lama

Safety and hygiene - fruits and vegetables

Fresh fruit and vegetables are an important and necessary part of a healthy and nutritious diet. They provide many vitamins and minerals to help keep your body healthy. Almost any type of food can present a risk if it becomes contaminated or is not handled correctly.

Fresh fruit and vegetables have sometimes been responsible for a food poisoning outbreaks. Cases of fruit and vegetables overseas have become contaminated during growth and handling with potentially dangerous E. coli and Salmonella, while fresh cut produce can become contaminated during the processing.

Eat fresh fruits & vegetables raw whenever possible, but only after washing them thoroughly. Fruits and vegetables need to be scrubbed and cleaned with clean water; this is even more important, if they are to be eaten raw

Cut fruits which have not been appropriately washed before cutting and not covered, are a source of infection and should not be eaten

Nutrients are concentrated close to the peel/skin. Avoid unnecessary peeling & scraping of fruits & vegetables

Wash vegetables before chopping. Do not leave cut vegetables soaked in water, it drains the nutrition

Cook vegetables in minimum water till they are just done. Do not overcook. Consume whole fruits & vegetables rather than their juices

Following are some points which should be inculcated in day-to-day life

De-weed the green leafy vegetables & then wash them, repeatedly in clean water till they are free from dirt/mud

Wash & Soak and scrub the vegetables/fruits in water & then scrape. (Soaking and scrubbing removes pesticides, preservatives present on the surface. Vendors polish the brinjals & apples with engine oil to give a shining look, so soak & scrub them thoroughly). Try not to buy them artificially coloured, coated, waxed fruits and vegetables

Cruciferous vegetables should be soaked in boiled water to remove worms

Raw Vegetable/Fruits for Salads should be washed thoroughly in running water before cutting

Most street vendors who sell cut fruit don't maintain adequate hygienic precautions.(unclean water, unclean knifes, uncovered cut fruits, unclean hands which hold the cut fruits) NGOs and other agencies and television spots need to educate street vendors about hygeine issues. Do not consume cut fruits, from the street vendors

Shopping tips for fruits and vegetables

When shopping for fresh produce, avoid items that are bruised, damaged, mouldy and slimy or show signs of damage from insects. Bruises and cuts may allow bacteria to enter and may also cause faster spoiling.

If good quality fruit and vegetables are not available, it may be better to select canned or frozen stock.

When buying pre-cut fresh fruit and vegetables, avoid damaged items and open or torn packages.

Make sure pre-cut items are properly refrigerated or surrounded by ice when displayed.

Don't eat food past a use-by date

Always keep fruit and vegetables separate from raw meat, poultry and seafood. Blood and juice from raw foods could contaminate fruit and vegetables with bacteria.

Storage for fruits and vegetables

Fresh produce should be put in the fridge as soon as possible after peeling or cutting. Don't eat cut produce if it's been left out of the fridge for 2 hours or more.

Prevent fruit and vegetables from coming into contact with raw meat, poultry & seafood. Store fruit and vegetables in the crisper or on a shelf above these foods so there is no risk of blood and juice dripping onto fresh produce.

Most fruit & vegetables do not require refrigeration like bananas, garlic, onions, potatoes, pumpkins, swedes & sweet potatoes.

These vegetables and fruit can be kept at room temperature until ripe and provided the skin is not broken, and then should be refrigerated like apricots, avocados, kiwifruit, mangoes, melons, nectarines, papaya, peaches, pears, plums & tomatoes.

Beneficial effects of fruits and vegetables

People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

Daily regular consumption of fruits leads to lower risk of high blood pressure, stroke (paralysis), coronary artery disease, cancer, diabetes & other chronic diseases. It also enhances the body's immune system, prevents acute diseases and delays aging. It lowers blood pressure in persons already having high blood pressure. The beneficial effects of fruits & vegetables are due to a unique combination and presence of Flavonoids and other pigments from fruits and vegetables.

There are thousands of known plant pigments, including flavonoids, carotenoids and anthocyanins. Flavonoids are phenolic compounds which occur in all fruits and vegetables. Apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans, and tomatoes, Cherries, red grapes, green beans, red and yellow onions, broccoli and tea are major sources. Flavonoids have known antioxidant activities. Anthocyanins are found in berries, pomegranate and cherries, they may help to reduce the risk of heart disease by inhibiting cholesterol formation.

Some health benefits of fruits and vegetables

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke

Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers

Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes

Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss

Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake

Nutrients effects in fruits and vegetables

Most fruits are naturally low in fat, sodium, and calories. None have cholesterol

Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid)

Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber

Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development

It is recommended that all age groups should consume a minimum of 200-300 grams of fruits daily (along with a minimum of 250 grams or more of vegetables). The more the better. If the intake of vegetables is low then there should be a compensatory stepping up of fruit intake in one’s daily life. Preferably include a variety of fruits which are seasonal, cheap & easily available. Locally available seasonal cheap berries are also very beneficial.