Standing in the fruit and vegetable aisle, you may have wondered whether organic produce is worth the extra cost. It’s a fair question, and the honest answer is: it depends on your priorities and your budget.

Here are five things worth knowing before you choose.

1. What “organic” means

Organic produce is grown using farming methods that limit synthetic pesticides and fertilisers. Rules and labels vary from country to country, so check what the certification means where you live.

2. What research says about health

Researchers have studied organic food for years, and the findings are mixed. Organic produce tends to have lower pesticide residues, and some studies have found small differences in certain nutrients. But it’s not clear that these differences lead to meaningful health benefits for most people. Eating plenty of fruit and vegetables, organic or not, is what matters most.

3. Environmental reasons

Many people choose organic for environmental reasons, such as supporting soil health and biodiversity. Organic farming has both strengths and trade-offs, and local, seasonal produce can also be a thoughtful choice.

4. Budget matters

Organic produce often costs more. If it isn’t in your budget, that’s completely fine. Conventional fruit and vegetables are nourishing, healthy food. Please don’t let cost put you off eating them.

5. Ways to choose wisely

  • Prioritise. If you’d like to buy some organic produce, choose the items you eat most often.
  • Buy in season. Seasonal produce is often cheaper and tastier.
  • Shop locally. Farmers’ markets can offer good value and fresh food.
  • Grow your own. Even a pot of herbs on a windowsill is a start.
  • Wash your produce. Rinse fruit and vegetables under running water, whether organic or not.

The bigger picture

The most important thing is to enjoy plenty of fruit and vegetables in a way that works for you. Every colourful plate counts.

How little is enough

This week, try adding one extra serving of fruit or vegetables to your day, whatever kind fits your budget.

For more, read 5 things you should know before you adopt a healthy diet.

If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.