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We’ve seen plenty of stories about people ‘going organic’ as well as the benefits it has on the environment. But with the high price tag that comes along with organic food, it’s hard to know which ones to buy.

We’ve compiled a list of foods for your ‘Organic Shopping List’ to help reduce the risk of illness. We’ve also highlighted other foods that are lower in pesticide, and therefore safer to continue buying as normal.

What is organic food?

Organic foods are produced using methods of organic farming, which comply with organic standards set by national governments and international organisations. Organic fruits and vegetables contain less toxic pesticides and herbicides than conventional produce. By consuming organic meats, it can help eliminate the negative effects of hormones growth and antibiotics. Some studies claimed organic foods have a higher antioxidant and micronutrient content, such as folic acid and vitamin C.

To put it simply, organic foods are not genetically modified while conventional foods may be modified.

12 foods to consider buying organic

Also known as the ‘Dirty Dozen’, here are 12 foods that you should opt to exchange for organic:

  • Apples

  • Celery

  • Strawberries

  • Peaches

  • Spinach

  • Nectarines

  • Grapes

  • Bell peppers

  • Potatoes

  • Blueberries

  • Lettuce

  • Kale

  • Collards (similar to Kale)

15 conventional foods you can continue buying

The Clean 15 is a list of conventional foods that contain the least amount of pesticide and you can still purchase these as conventional food sources:

  • Onions

  • Sweetcorn

  • Pineapple

  • Avocado

  • Asparagus

  • Sweet peas

  • Mangos

  • Eggplant

  • Kiwi Fruit

  • Cabbage

  • Water melon

  • Sweet potato

  • Grapefruit

  • Mushrooms

Where to buy organic food

You can now buy most organic foods online and have them delivered to your home. Some New Zealand organic companies now offer ‘Vege Boxes’, as well as more detailed information about organic food through their websites.

- Luke Crawley - Health & Wellness Consultant