Pesticides help protect crops from the damaging effects of weeds, mildew, fungus and insects. But these chemical compounds leave residues in fruits and vegetables, leading to acute and chronic diseases. While the trend has shifted to organic products, these tend to be more expensive and not many can afford to buy organic produce on a daily basis. As consumers we do not have control over the use of pesticides. However, you can eat healthy and pesticide free with these simple and cheap tricks. The National Institute of Nutrition has certain guidelines on washing of fruits and vegetables.

• Wash or soak fruits and vegetables well with 2% salt water or in distilled white vinegar (solution of 10% vinegar to 90% water). 75-80% of pesticide reduces are removed by washing under cold running water. Certain fruits and vegetables need to be washed 2-3 times. These include grapes, apples, guava, plums, mangoes, peaches and pears and soft vegetables like tomatoes, brinjal and ladies fingers (okra).

• Make sure that crevices are also targeted. Invest a few extra minutes while washing to prevent consuming toxins. Children are especially vulnerable to pesticide toxins.

• Green leafy vegetables should be washed under running water 2-3 times and soaked in water to remove residue and fine sand (or grits).

• Blanching or exposing vegetables to steam also helps remove residues, but even before blanching fruits and veggies need to be washed thoroughly.

• Vegetables like carrots can be lightly peeled to remove the outer covering.

• If you choose to buy a commercially prepared solution for washing, ensure that no harsh chemicals are added. It will defeat the purpose of going pesticide free.

• You can even make your own solution and spray fruits and vegetables. A homemade natural spray ensures there are no harsh chemicals being used. Add 1 tablespoon lime juice, 2 tablespoons baking soda and 1 cup water. Mix these ingredients until the baking soda has dissolved, and pour into a clean spray bottle. Spray the mixture onto your fruits and vegetables, and let sit for 5-10 minutes. Rinse the mixture off, and enjoy clean food!