Are you also one of those who regret buying fruits that look fresh and vibrant from outside because they are not worth eating under the skin. While they may appear perfect on the outside, the truth is that many of these fruits are treated with synthetic fertilisers, pesticides, and chemicals to enhance their appearance and shelf life. This can leave us wondering whether the fruit we are consuming is really as healthy as it seems. With the growing concerns about the use of harmful substances in agriculture, it’s only natural to think twice before indulging in that shiny apple or perfectly ripe strawberry. The quality of fruits is degrading, and as consumers, it’s important to be aware of what’s truly going into our bodies.

 

So, how do we ensure that we’re making healthier choices when it comes to buying fruits? The key is understanding how to distinguish between produce that’s been treated with harmful chemicals and fruits that are truly fresh, organic, and free from pesticides. From reading labels to recognising certification marks, there are simple ways to navigate through the overwhelming options at the grocery store. In this guide, we’ll share practical tips on how to identify good-quality fruits, so you can make informed decisions and opt for healthier, more sustainable food choices.

 

1. Opt for Seasonal Fruits

More often than not, try to stick with seasonal fruits. Choosing fruits that are in season ensures better taste, freshness, and affordability. Seasonal produce is harvested at its peak, offering optimal flavor and nutritional value. ​

Spring (March - May):

• Strawberries: March to June
• Apricots: April to June
• Cherries: May to July
• Pineapple: Spring through early summer (depends on region)

Summer (June - August):

• Blueberries: June to August
• Peaches: June to September
• Plums: June to September
• Watermelon: June to September
• Nectarines: June to August
• Grapes: June to October
• Mangoes: May to September (in tropical regions)

Fall (September - November):

• Apples: September to November (varies by variety)
• Pears: August to November
• Pomegranates: September to November
• Figs: September to October
• Grapes: September to October (for late varieties)
• Cranberries: September to December
• Pumpkins: September to November

Winter (December - February):

• Citrus fruits (Oranges, Lemons, Limes, Grapefruit): November to March
• Kiwis: November to May
• Pomegranates: November to January
• Persimmons: November to January
• Cranberries: November to December

Round the Year Available Fruits:

• Bananas: Available year-round
• Apples (depending on variety): Can be stored and available throughout the year
• Avocados: Available year-round (though the peak season may vary slightly by region)
• Pineapples: Available year-round (mostly imported in off-seasons)
• Grapes (for certain varieties): Can be found year-round with storage or imports
• Coconuts: Available year-round (though peak season varies)
• Lemons/Limes: Available year-round

 

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2. Inspect Appearance and Feel

• Colour: Fruits should exhibit their typical vibrant colors. For instance, ripe tomatoes are deep red, and bananas are bright yellow. Avoid produce with uneven coloring or discoloration. ​
• Texture: Gently press fruits to check firmness. For example, apples should feel firm, and peaches should yield slightly under gentle pressure. Avoid fruits that are overly soft or have mushy spots.
• Weight: “Heavier is better” is more applicable for juicy fruits like watermelon, muskmelon, lemon, orange, etc. You can examine their quality by their weight.

 

3. Smell the Fruit

A pleasant, sweet aroma often indicates ripeness and freshness. For example, a ripe mango will emit a strong, sweet fragrance. Conversely, a sour or fermented smell suggests the fruit is overripe or spoiled. ​

 

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4. Examine the Stem and Skin

• Stem: For fruits like grapes and berries, check the color and condition of the stem. A green, pliable stem indicates freshness, while a brown, dry stem may suggest the fruit is past its prime. ​The Healthy PandasBabyCenter
• Skin: Look for smooth, unblemished skin. Avoid fruits with visible bruises, spots, or wrinkles, as these can be signs of damage or spoilage.​

 

5. Check for Certifications

When purchasing organic fruits, it's essential to look for recognised certification labels that ensure the produce has been grown without synthetic pesticides, fertilisers, and genetically modified organisms (GMOs). In India, some of the most common certifications include the FSSAI Organic logo, which ensures compliance with national organic farming standards, and the India Organic label granted by the National Programme for Organic Production (NPOP), confirming that the produce follows organic farming practices. The Jaivik Bharat certification, also under NPOP, guarantees organic integrity in Indian products. Additionally, international certifications like USDA Organic from the United States, EU Organic from the European Union, and Ecocert, an international certification body, further validate organic standards. Other certifications such as JAS Organic (Japan), BIS Organic (Bureau of Indian Standards), and Australian Certified Organic (ACO) are recognised globally and ensure that the fruits meet stringent organic criteria.

 

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6. Be Watchful of Number Stickers

The number stickers on fruits—known as PLU (Price Look-Up) codes that are food labelling can tell you a lot about the fruit, including whether it's organic, genetically modified, or treated with chemicals. Here’s a breakdown of what the codes mean:

• 5-digit code starting with 9: This indicates that the fruit is organic. No synthetic pesticides or fertilisers have been used, making it the best choice in terms of environmental sustainability and health. Organic produce is grown using natural farming methods.
• 5-digit code starting with 8: This signifies that the fruit is genetically modified (GMO). It may also indicate that moderate pesticides were used during cultivation. These fruits are typically an average choice for consumers, as they have been genetically altered to resist pests or improve yield but may have some concerns regarding long-term health impacts.
• 4-digit code starting with 3: This means the fruit has been irradiated, which involves exposure to X-rays or gamma rays to kill bacteria and other pathogens. While it's safe to eat, this treatment may reduce the nutritional value of the fruit. These fruits are typically a moderate choice but lack some of the natural nutritional benefits of non-irradiated produce.
• Other 4-digit codes: Fruits with these codes often have heavy chemical use, meaning up to 70 per cent  of them may contain pesticides. These fruits are generally the least opted for by health-conscious consumers due to concerns about the chemicals used during their growth.

 

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7. Be Cautious with Imported Fruits

Imported fruits may have traveled long distances, affecting their freshness.Additionally, some may be treated with preservatives. Whenever possible, opt for locally grown, organic produce to ensure better quality and support local farmers. ​

Also, make sure to buy fruits from trusted markets or vendors known for quality produce, wherever possible. In India, local markets (mandis) often offer fresh, seasonal fruits at reasonable prices. Engaging with vendors who prioritise quality can help you make informed choices