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Rated "Excellent" by our customers
Rated "Excellent" by our customers
Fresh Fruit and Veg

Fresh Fruit and Veg

Fresh Fruit and Vegetables - Ordering and Delivery

At Real Foods we take pride in ensuring all of our Fruits and Vegetables are sent the same day that they arrive with us, this ensures the greatest freshness to you. All orders are sent with a 24 hour courier and should arrive the next day unless you live in an area that does qualify for 24 hour service. We cannot send orders containing fresh fruit and vegetables to overseas destinations.

Our Fresh deliveries arrive Tuesday - Thursday, with Tuesday being a small delivery and Wednesday and Thursday have large deliveries of fresh items.

All orders are fulfilled in the order they are received, we work on a first come, first served basis.

Orders placed up until 22:00 on Tuesday (or Monday for remote post codes) will be fulfilled that week. The earlier an order is placed, the more time we have to source popular items or out of stock ambient goods, and to organise any replacements requested.

We strive to fulfil all orders as much as possible; however, due to changes in crops and seasons, some items may be unavailable. If this is the case, we will send all items that are available to you and cancel the remaining items.

When making your order there is a comments section where you can state certain requirements or preferences to help us fill the order to the best of our ability. For example, we may be able to substitute where possible if you let us know, even if it is just certain items, for example, you may be happy to have any apples substituted if the ones ordered are not in stock.

Fruits and Vegetables that are sold by the weight will be fulfilled as close to your requested weight as possible. There are some items (Squash, Watermelon, Turnips, Cabbage, Celeriac, etc.) that may be too large and cannot be split. If this is the case, we will fulfil the total weight as much as possible.

Example: If 2 x 1kg of Squash is ordered and the smallest Squash available is 2kg, we will send this item to fulfil your order.

Once your order is dispatched, you should receive an email confirming it. This will include the tracking details for your order.

Country of Origin and Organic Certification

The vast majority of Fruits and Vegetables are Organic and may vary in size. Our Soil Association organic certification can be found here on the site.

We only buy organic unless there is no organic version available or we have a particularly good local supplier. Our mushrooms and a couple of speciality items are wild-foraged (generally Scotland although the Country of Origin is UK to comply with EU standards of labelling). We buy in soft fruits from a local supplier throughout the summer months to decrease food miles and ensure top quality. All fresh fruit and vegetables are clearly labelled to show if they are organic or wild-foraged.

Country of origin information for fresh produce can be problematic for us to display accurately online. We buy in from wholesalers who often change their country of origin depending on availability and pricing, so we often only know when the fresh delivery has arrived. We send out on the same day that the stock is delivered so we simply cannot guarantee that it remains the same country of origin each week.

We always know what the country of origin is for the current stock, if you wish to enquire, please email and we will provide you with the latest information.

The vast majority of our range is brought in from the EU and travels by road. There are a few tropical items such as bananas and pineapples that are air-freighted to wholesalers but we try to buy Fairtrade where possible, for those items we cannot source in the EU.

We do have some produce that is only ever sourced from the UK – this is labelled on the product name as such – you can find them here.

Real Foods' range of Fresh Fruits and Vegetables

We offer all the staples like potatoes, carrots and onions all year round, but we also stock interesting varieties, like rainbow carrots, Jersey royal potatoes and red onions so your fresh fruit and vegetable shopping need never be boring.

In addition to these important basic vegetables, we also offer a wide range of different seasonal products for you to select and enjoy.

Fresh Organic Fruits

When you are looking for some delicious fruit to enjoy as a snack or as a dessert, you do not need to look any further than our huge range of apples which includes many older varieties never seen in supermarkets as well as some of the exciting newer ones. There is a reason for the old saying - 'An apple a day keeps the doctor away'. Apples are packed with soluble fibre and apple pectin that helps to reduce cholesterol by reducing insulin secretion, plus apples are a great source of vitamins A, C and flavonoids. For more about apples and their health benefits follow this link.

If apples are not for you, perhaps you would prefer to choose one of our varieties of avocados - a wonderful source of heart-healthy fats and full of vitamins C, K, folate and B6. These healthy fats have been shown to dramatically boost fertility, for more information on the health benefits of avocados (and some great recipe ideas) have a look at this article.

Or buy some bananas, very good for giving you an energy boost both quickly released from the fructose and a slower release of energy from the fibre (why else do tennis players eat them during important matches?) They're also an excellent source of potassium. Find out more about bananas here.

Or perhaps select one of our delicious organic melons which contain vitamin A for promoting good eye health and also possess a surprisingly large range of phytonutrients including carotenoids, flavonoids and cucurbitacins.

Summer Fruits

In the summer months, look at our soft fruit range that includes locally sourced berries along with more exotic fruits like kiwis or nectarines. Pears are superb for low-allergen diets, find out why here in our guide to all about pears. Berries are a brilliant nutrient-rich boost, they also have low GI values and so give you a sweet treat without spiking your blood sugar levels. Plums are higher in antioxidants than any other commercially available fruit our guide to plums is here. Kiwis are loaded with vitamins C, E and K and lots of soluble fibre too. They are little powerhouses that can improve your skin, enable you to sleep well and may help to lower blood pressure. Nectarines are like 'unfuzzy' peaches and are a good source of potassium and fibre which will help contribute to a healthy heart. Apricots are brilliant for eye and skin health, find out more about apricots here.

Citrus and Exotic Fruits

In citrus fruit we have a great selection of oranges, lemons and limes, augmented by Seville oranges and satsumas when the season permits. Buying and eating citrus fruit may help support your immune system and aid in the absorption of dietary calcium, they are rich in folate and a good source of potassium which helps to maintain the fluid balance in your body. For a look at the amazing fruits in the citrus family follow this link.

Our exotic fruit range includes the ever popular coconut, the highly prized Medjool date and fresh mangoes. Coconuts may help support the immune system. They are antiviral, antibacterial, anti-fungal and anti-parasite. Coconuts also provide a source of quick energy. Medjool dates are another good source of potassium which can help control blood pressure. Also rich in B6 they could help to increase brain function. There are over 1000 different types of mangoes. Real Foods cannot boast that many varieties, but we do know that all of the different varieties are a good source of fibre and contain enzymes that help the breakdown of protein in the digestive system.

Fresh Organic Vegetables

When you are looking to buy vegetables we have alliums, including onions, garlic and shallots. Whilst these do not contain particularly large amounts of vitamins and minerals they do contain allyl sulphides which may help to lower blood pressure. They are also an excellent source of quercetin, an anti-inflammatory antioxidant that could be of help for sufferers from inflammatory illnesses such as arthritis.

We also have a great selection of peppers, tomatoes and potatoes. Have a look around and check out the different varieties available.

Peppers do not just add colour to your plate, they are a valuable source of fibre and antioxidants (which ones are dependent on the colour you choose).

As well as fibre, potassium and vitamin C, tomatoes contain choline and all of these nutrients have been shown to help with the health of the heart. Tomatoes have been widely studied for their antioxidant value, they contain excellent amounts of beta-carotene and the carotenoid lycopene which has been shown to help prevent heart disease. Find out more about our wide range of tomatoes and their amazing health benefits here.

The humble spud is another vegetable full of fibre, potassium and a surprising amount of vitamin C. Best enjoyed in moderation we have a great selection of different varieties for you to try out. Here's our guide to potatoes if you'd like to find out more.

Root Vegetables

If it is root vegetables that you are after, we have carrots, beetroot and sweet potato, along with rarer items such as wild horseradish root, salsify and fresh turmeric. Root vegetables grow underneath the ground where they are able to absorb high amounts of minerals and other nutrients from the soil. They are also able to absorb important nutrients from the sun through their leaves. Vegetables such as carrots, sweet potatoes, swede and turnips contain significant amounts of vitamin C and beta-carotene, which may help to clean the blood and help prevent high blood pressure, heart disease and strokes.


We have a great selection of squash. From summer squashes like courgettes or custard squash (also known as pettipan) to winter squashes like butternut or red hokkaido. If you check out our range in the autumn, you'll be truly astounded at the sheer range of different squashes, gourds and pumpkins and their amazing shapes and colours! Widely prized for their high antioxidant activity and anti-inflammatory compounds and the potential for blood sugar regulation, they also provide a good amount of B-complex vitamins.


In brassicas, along with the nutritional powerhouse that is kale, we also sell cabbages, broccoli and for the more adventurous kohlrabi and pak choi. This family of nutritious veggies also includes radishes, Brussels sprouts, and cauliflower. Besides adding flavour to your meals, these vegetables are packed with antioxidants, which may help lower the risk of various conditions such as cancer and coronary heart disease. Also rich in vitamins (including vitamin C and folic acid) and minerals such as potassium, iron and selenium, these veggies contain nutrients like zeaxanthin and lutein, nutrients which are important for eye health.

Salads and Herbs

Salads and fresh herbs are a wonderful summer choice and our range includes interesting salad leaves along with swiss chard, watercress and even chicory. Our fresh herbs section usually has parsley, sorrel, sage and mint but also frequently has rarer items like curly parsley, fennel and fresh lovage. Excellent for lending fresh flavours to dishes.

Mushrooms and speciality items

Here in Edinburgh, Real Foods are widely known for our seasonal rarities. In the summer months, we stock summer truffles, wild foraged samphire and fresh wheatgrass. In the lead up to Christmas, you can find fresh nuts in shells and mistletoe. We've had rare aubergines, raw aloe vera leaves and wild garlic to name but a few recently. You can find them in speciality items and other fresh vegetables.

Our mushroom range varies depending on seasonality and what the foragers can find! While the nutrients in mushrooms vary depending on the variety, most provide protein and a wide range of amino acids. Try chanterelles for a distinct, complex and rich flavour or try the portabella, perfect for stuffing and grilling.

All of these fruits and vegetables are brilliant for adding interest to your dishes. No single food will provide all the nutrients we really need, what's really important is getting a good range of foods and enjoying them. If you need a little inspiration go to our recipes section and you'll find some great ideas. So go on, experiment!