Why is fresh food important? More and more research shows that old or already spoiled food is not only less tasty but can seriously harm your health. According to the European Food Safety Authority (EFSA), there are more than 23 million cases of food poisoning in the EU every year, many of which are caused by spoiled foods that could have been recognized through simple observation.

If you wouldn't feed it to your kids, why would you eat it yourself?

• Fish – freshness should smell like the sea, not the fish market
  When talking about fresh fish, the first thing to remember is the smell – and let it be clear, fish should never smell like "fish". Fresh fish smells like the sea, like salt and clean seaweed. If you encounter a strong, sharp smell – like opening an old fridge – it's best to leave it where you found it.
  
  Fresh fish has:
  
  • clear, shiny eyes, looking straight ahead (not sleepy),
    
    
  • bright red gills, without mucus or a grayish hue,
    
    
  • firm flesh, which immediately springs back when pressed,
    
    
  • and, as a curiosity, fresh fish always sinks in water, while spoilt fish starts floating due to gases, like a dead shipwreck.
  
  This is confirmed by a study from Norway (2018), where they found that decay processes in fish start within 24 hours at room temperature, while freshness is preserved for 4–5 days when stored at 0 degrees Celsius.
  
  
• Pork – when color tells more than the label
  Nowadays, people often look at the date on the packaging rather than at the meat itself. Yet the signs are clear. Fresh pork is pinkish-red, dry to the touch (not wet or slippery), and doesn't dissolve like dough when pressed.
  
  If the meat turns grey, greenish, or if pink liquid leaks from the packaging, that's a clear sign that something is not right. Sometimes the meat may be darker – this is not necessarily bad, but it means it comes from an older animal or was poorly stored.
  
  According to a study from the Slovenian Biotechnical Center in 2022, 58% of consumers mistakenly assess the freshness of meat because they rely solely on the date and do not use their own senses.
  
  
• Chicken – delicate bird, quick to spoil
  If there's ever a food item you need to be extremely cautious about, it's chicken meat. Fresh chicken has a gentle smell, almost no smell, and has a slightly pink color.
  
  When it turns greyish or develops dark spots, white layers, and a strange odor (like a mix of vinegar and cleaning products), it's a sign of spoilage. This is most quickly apparent under the wings and in the abdominal cavity, where there is the most moisture.
  
  One of the largest studies on this topic, conducted in the USA (CDC, 2021), showed that spoiled chicken is responsible for over 40% of salmonella poisoning cases, further emphasizing the importance of proper freshness evaluation.
  
  
• Eggs – the floating freshness detector
  Folk wisdom says: if you want to find out if an egg is still good, put it in a glass of water. And they are right! A fresh egg lies at the bottom of the glass, while an old one stands upright or even floats to the surface.
  
  This happens due to the air bubble inside, which increases as the egg loses moisture. According to the National Institute of Public Health of Slovenia (NIJZ), eggs should be used optimally within 21 days of being laid only if properly stored below 5 degrees Celsius.
  
  If you crack open an egg and it has a strong smell of sulfur or rot, it should go straight into the trash.
  
  
• Mushrooms – nature's gift or mysterious foe
  Mushrooms can be quite delicate. Fresh mushrooms are firm, smell like earth, have smooth caps, and remain firm when gently pressed.
  
  When they start to rot, they emit a sour-aromatic odor reminiscent of ammonia. If dark spots appear on them or if they are slimy, that's a clear sign they are no longer suitable for cooking.
  
  According to a report from the Slovenian Forestry Institute, over 600 tons of mushrooms are collected annually, but over 30% of them end up in the trash because they are not stored correctly or the spoilage is recognized too late.
  
  
• Fruits and vegetables – how to know if they are fresh?
  At first glance, fruits may seem easy to evaluate. But in reality, it's not that simple. Fresh fruits and vegetables are firm, heavy in your hand, and have a pleasant smell. If a fruit smells too strongly of alcohol, vinegar, or has a bitter undertone, fermentation has already begun.
  
  Additionally, older fruits lose juiciness. For example, a fresh apple contains about 84% water, while an old one loses up to 15%, which is immediately noticeable in taste and weight.
  
  An American study (USDA, 2020) showed that spinach and lettuce deteriorate the fastest in appearance – losing most of their vitamins and becoming a breeding ground for bacteria after just 2 days at room temperature.

What do grandmothers and modern science teach us?

In traditional medicine, our ancestors recognized foods by their smell, texture, and color. Even though we now live in a world of labels, dates, and packaging, it doesn't mean we have lost our senses. On the contrary, more than ever, we need to trust our senses. Science confirms this, as according to EFSA data, 70% of food poisoning cases can be prevented just by correctly detecting spoilage.

And one more important aspect: store food smartly. Dairy products should be in the coldest part of the fridge (around 2 - 4 degrees Celsius), and consume meat and fish as soon as possible – ideally within 1–2 days. Keep fruits separate from vegetables because some fruits (like apples) emit ethylene, a gas that accelerates ripening – and spoilage – of neighboring foods.

Freshness is not a luxury – it's basic care for health

Whether you buy food at the market, in a supermarket, or grow it yourself, you deserve to know what goes into your body. And remember: not every shiny fish is fresh, not every pink chicken is safe. Use your eyes, nose, and fingers – because you are the last line of defense before food reaches the pot.