Some foods we eat regularly can occasionally carry parasites or other harmful germs when they are raw, undercooked, or contaminated. Raw fish, undercooked meat, leafy greens, and fresh berries are among the foods that require extra attention. The good news is that you don’t need to eliminate them from your diet—proper preparation and food handling can greatly reduce the risk.

Raw or undercooked fish, including sushi and sashimi, can sometimes contain parasites such as Anisakis. Proper commercial freezing or thorough cooking can help destroy these parasites. Undercooked pork and beef can also carry certain parasites, including tapeworms, which is why cooking meat to a safe internal temperature is important.

Leafy greens, such as lettuce and spinach, can become contaminated through soil, irrigation water, or handling. Parasites such as Cyclospora have been linked to contaminated fresh produce. Fresh berries can also become contaminated during growing, harvesting, processing, or handling. Washing produce carefully under clean running water can help remove dirt and some germs, although washing cannot eliminate every possible contaminant.

The takeaway isn’t to fear these foods—it’s to handle them safely. Cook meat thoroughly, choose properly processed or frozen seafood when eating it raw, and wash fresh fruits and vegetables before eating them. If health authorities issue a recall or warning about a particular food, avoid the affected product. A few simple precautions can help you continue enjoying these everyday foods while reducing your risk of foodborne illness.