The dirty dozen: Produce to consider buying organic

The conventional version of these fruits and veggies were found to have higher levels of pesticide contamination than other produce

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cucumber slices


Crunchy and satisfying, cucumbers are not only hydrating, they can also make you feel full with very few calories.

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Packed with antioxidants, apples can help curb cancer, decrease risk of diabetes and improve heart health.

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Celery is a great low-calorie, crunchy veggie to keep handy. This source of vitamin A, potassium and fibre is only 16 calories per cup, and makes a perfect portable snack for adults and kids.

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eating cherry tomatoes

Cherry tomatoes

Tomatoes are rich in lycopene – an antioxidant that protects the immune system. They can also help control asthma and boost heart health.

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Grapes are a good source of vitamin C, thiamin and  resveratrol, a compound naturally found in grapes that has been touted for its antioxidant and cancer-fighting benefits.

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hot chili peppers

Hot peppers

Research shows hot chili peppers protect the stomach lining and may prevent the gastric damage associated with anti-inflammatory painkillers. They are high in nutrients such as calcium plus vitamins A and C, and there’s some evidence that hot chilies can reduce cardiovascular disease risk, help prevent diabetes and boost metabolism.

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How to massage kale leaves for a salad

Kale/collard greens

Dark leafy greens are high on dietitians’ honour roll, and for good reason: They tend to be high in iron, vitamin K, antioxidants, potassium and folic acid.

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This summertime favourite contains vitamin C, and is an excellent source of vitamin B6, niacin, and folate. Peaches are also rich in potassium, which helps maintain healthy blood pressure as well as prevent kidney stones and bone loss.

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Nutrition: Study finds potatoes help reduce blood pressure


Potatoes aren’t just cheap and abundant, these delicious tubers are also low in fat and high in fibre and protein. A medium-sized morsel contains almost half your recommended daily intake of vitamin C, and it’s also a good source of vitamins B1, B3 and B6, as well as minerals, including potassium, phosphorus and magnesium.

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Popeye was right: Spinach will keep you strong. Swedish researchers have found that inorganic nitrate-abundant in spinach-results in muscles using less oxygen, which improves muscle performance.

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Nutrition: Strawberries good for red blood cells


Nutrient-rich and packed with antioxidants (like vitamin C), strawberries offer a wide range of health benefits.

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summer squash

Summer squash

Summer squash, zucchini and eggplant pack vitamins and nutrients that can help you fight disease and stay healthy.

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Sweet bell peppers

Peppers add a flavourful kick to your meal, plus they’re loaded with vitamins and disease-fighting properties.

The clean 15
5 foods worth buying organic
5 ways to go organic on a budget

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