Identifying safe fruit and vegetables for consumption in New Zealand

New Zealanders eat fruit and vegetables that are both locally produced and imported. The table below describes the countries that New Zealanders are most likely to eat fresh fruit and vegetables from. This table provides risk profiles (country by country) in relation to each country's likelihood to use pesticides, their fruit and vege to contain heavy metals, the density of nutrients in their fruit and vege and how strong their regulations on farming are (and the likelihood of those regulations being followed). 

Measuring nutrient density requires a number of methods, which are dependent on the type of food produced. Nutrient density is essentially how much active nutrient exists in the product per unit weight.   

Fruit and vegetables produced in Aotearoa/New Zealand and Germany hold the lowest risk, with fruit and veg grown in Australia, the EU, Japan, Canada and South Korea following slightly behind. Countries to watch are India/Sri Lanka, China, Mexico and Brazil. 

The notes below describe the reasons for the risk levels attributed to each country in the table above. 

Notes by Country:

🇳🇿 New Zealand

• 🟢 Strong regulation, low pesticide use

• 🟡 Cadmium in some soils → root veggies may show trace levels

• 🟢 Nutrient-dense produce (especially pasture-fed, rotational farms)

🇦🇺 Australia

• 🟡 Neonicotinoid use still allowed

• 🟡 Some nitrate/pesticide issues in irrigation zones

• 🟢 Organic standards strong; overall safer than US

🇨🇳 China

• 🔴 Widespread pesticide misuse, especially in smallholder farming

• 🔴 Industrial-heavy regions = high heavy metal risk

• ⚠️ Use only certified organic + third-party tested items

🇺🇸 United States

• 🟡–🔴 Glyphosate widely used in GMO crops

• 🟡 Mixed regulation – USDA Organic is reliable

• 🟡 Avoid non-organic strawberries, apples, corn, soy

🇪🇺 European Union

• 🟢 Strictest pesticide laws globally

• 🟡 Some older farmland has residual PCBs or metals

• 🟢 Organic produce is highly regulated

🇮🇳 India / Sri Lanka

• 🔴 High risk of pesticides, adulteration, heavy metals

• 🟥 Turmeric often spiked with lead chromate

• 🟡 Spices and teas should always be tested

🇲🇽 Mexico

• 🟡–🔴 Fungicides on avocados, tomatoes, peppers

• 🟡 Irrigation water quality varies

• 🟡–🔴 Not all produce is tested thoroughly

🇧🇷 Brazil

• 🟡–🔴 High pesticide use, especially on coffee, soy, citrus

• 🟡 Deforestation affects soil health

• 🟡–🔴 Only use if organic and tested

🇩🇪 Germany

• 🟢 Very strict EU rules apply

• 🟢 Clean water, controlled fertiliser use

• 🟢 Safe source for organic botanicals

🇯🇵 Japan

• 🟡–🟢 Good regulation but some chemical use

• 🟡 Fukushima region produce still monitored for radiation

• 🟢 Generally safe for most fruits/veggies

🇰🇷 South Korea

• 🟡–🟢 Good regulation, moderate pesticide use

• 🟡 Rice and kimchi ingredients require care

• 🟢 Urban farming tech advanced, but not all areas equal

🇨🇦 Canada

• 🟡–🟢 Similar to NZ in many ways

• 🟢 Organic standards solid

• 🟡 Some glyphosate in grains/corn

The table below describes the safest countries to purchase food products from, and also when purchasing certain products from countries that struggle with standards (such as species), what to look for (to ensure the safest product) on the labels. 

“Clean Label Alert” Crops (Always Test)

🟠 These crops are more likely to carry residues:

• Turmeric

• Black Pepper

• Green Tea / Herbal Teas

• Ginger

• Spinach / Kale

• Strawberries

• Apples

• Bell Peppers

• Rice

• Berries

🔴 Always test for:

• Heavy metals (lead, cadmium, arsenic)

• Pesticide residue

• Mycotoxins

• Microbial load

• Glyphosate (if from US)

 

I have a preference for fermented foods - especially Kimchee - to aid in the gut biome area. I believe these types of food are less widely available (with the introduction of trade and refrigeration), but remain highly relevant to gut health. 

Summary Comparison: Fermented Goods for Gut Health

Note: all fermented goods imported into New Zealand will come from a high-quality source. If importing your best bet is South Korea. The following companies in South Korea produce high quality fermented foods. 

 COMPANY PRODUCT TYPE     NOTES

And the following Chinese fermented food producers have a high-quality process and reputation. 

COMPANY PRODUCT TYPE NOTES