Top 10 Fruit and Vegetables You Do NOT Have to Buy Organic


Not all conventionally grown fruit and vegetables are bad

For most of us it is near impossible to eat 100% organic foods, and truth to be told, not all non-organic foods are actually that bad. Yes, most of our crops today are sprayed with some pesticides, but some non-organic produce is fairly safe to consume. If you are on a budget you may want to increase your intake of these rather than buying organic versions of every single fruit and vegetable you consume.



This is a wonderful fruit full of healthy fats, antioxidants, vitamin E, folate, potassium, vitamin B6, and fibre. They also contain plant sterols that can help balancing oestrogen and progesterone. Luckily enough only 1% of avocado samples tested for pesticides shows any pesticide residues. I love avocados and knowing that they are one of the safest non-organic fruits you can buy makes me genuinely happy. Perhaps an avocado a day will keep the doctor away?



This fruit is one of the safest fruits you can choose if you are looking for a treat. Only 11% of pineapples tested show any residue of pesticides. They are also rich in antioxidants, vitamin C, beta-carotene, and copper, which can help prevent infertility. Pineapples also contain bromelain, a digestive enzyme which breaks down proteins; which is why you may get a funny feeling on your tongue if you eat too much of it. On the upside, pineapple juice can be used to tenderise any tough meat you have before cooking. I promise that you will get a whole different texture.  



Good news! Cauliflower is a safe cruciferous vegetable you can consume as non-organic. Cauliflower is anti-cancerous, anti-inflammatory, anti-oestrogenic, full of vitamin C, and vitamin K. Feel free to consume organic or non-organic cauliflower several days a week. I prefer my cauliflower either lightly steamed with a bit of grass fed butter and Himalayan pink salt, or made into mash.




Cantaloupe melon

With its thick skin cantaloupe melons are quite safe. Only 39% of melons tested were found to contain any residues of pesticides. Although cantaloupes are quite high in sugar they also contain large amounts of beta carotene (vitamin A) and vitamin C. Enjoy them guilt free as a treat every now and then.


Kiwi fruit

The skin of the kiwi fruit provides a decent barrier for pesticides. 82% of kiwi fruits tested contain no trace of pesticides. Please remember to not eat the skin though as the fruits that were tested were peeled. You can however safely enjoy a kiwi or two in the evening to increase your vitamin C intake at the same time as you enhance your sleep quality.



Unlike potatoes, onions are on the list of vegetables with very little pesticide residues. Onions have their own natural protection from bugs, which means that they are usually not sprayed with excessive pesticides. In fact, they are often used to keep pests away from other plants in the garden. Onions are also known to have some anti-oestrogenic properties and help “cleansing” the liver (I hate the phrase liver cleanse) to remove excess hormones.


Sweet potatoes

As these are also on the list of safe vegetables to consume as non-organic you can easily use them as a substitute for potatoes. One sweet potato contains over 400% of your daily recommended intake of vitamin A in the form of beta carotene. They are also rich in vitamin C, B6, pantothenic acid, potassium and manganese. If you need ideas for how to cook sweet potatoes, there is a really good book called Sweet Potato Power.



Luckily enough, most bugs do not seem to take an interest in asparagus. This delicious vegetable often shows no or very little pesticide residue. Asparagus is a good source of folate, chromium, iron and vitamins A, C, E and K. It is also a good source of glutathione, the master antioxidant in your body. Some people even swear that asparagus can help with hot-flashes, mood swings, PMS, and reducing period pains. I have not tried asparagus as a medicinal plant myself but I would be very interested in hearing about it first-hand. If you have tried it and it works (or does not work), just leave a comment or send me an email. Either way I think we can conclude that it is safe to eat non-organic asparagus several times a week.



This is a sturdy vegetable which does not require much use of pesticides. Even though you may think that anything applied to cabbage would get absorbed, often there is no trace or very little trace of pesticides on cabbage. You can use raw cabbage as a safe alternative to lettuce or spinach in any salad. As a bonus cabbage is another brassica which has the same health benefits as cauliflower. Have you tried making your own sauerkraut?

Homemade Sauerkraut is fantastically healthy and delicious - if you can get it right. Quick 2 minutes on making Sauerkraut that you can it after 4 weeks. Make sure your utensils (and your hands) are thoroughly cleaned and sterile (where possible). You can buy the sterilock jar lids on line.


Aubergine (eggplant)

This vegetable has an excellent protection against bugs through its skin. Unless the skin is damaged, bugs are struggling to attach themselves to the vegetable for long. Most of the nutritional benefit from eating aubergine is due to its high flavonoid content, of which the majority can be found in the skin. This is also the reason it scores very high on the list of most powerful free radical scavengers. Unfortunately, aubergine belongs to the nightshade family, so for those of you who are sensitive to nightshades, please avoid eating them.



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Pim JanssonComment