What is the nutritional value of “organic” fruits and vegetables?

Organic fruits and vegetables: myths and realities. Let’s separate fact from fiction:

• sensory differences are not always noticeable between “organic” and conventional fruits and vegetables.
• “Organic” fruits and vegetables are characterized by slightly higher levels of polyphenols, vitamin C, and certain minerals such as iron and magnesium
• Data on mycotoxins and allergens do not always point to higher quality in “organic” products
• Clinical studies on the consumption of “organic” fruits and vegetables show no positive effects on plasma antioxidant biomarkers, triglycerides, cholesterol, or blood glucose levels
• Increased consumption of conventional fruits and vegetables significantly increases exposure to insecticides and organophosphates.
• The risk of pesticide contamination is lower for “organic” fruits and vegetables than for conventional ones. Note that regulations for “organic” products differ from one country to another
• Culinary practices such as peeling and blanching effectively reduce pesticide residues
• Shifting to increased consumption of “organic” foods as part of a Mediterranean-style diet rich in fruits and vegetables would reduce total pesticide exposure by more than 90%.

Amiot-Carlin MJ. Are “organic” fruits and vegetables of higher quality and better for our health? Cahiers de Nutrition et Diététique 58. 2023. 45–52.

Recipe: Provençal Vegetable Tian, serves 4.

Prep time

30 min – cooking time 1 hr

Ingredient List

• 4 tomatoes
• 2 green zucchini
• 2 yellow zucchini
• 2 eggplants
• 1 yellow bell pepper
• 1 onion
• 4 cloves of garlic
• 0.5 bunch of chopped parsley
• 2 bay leaves
• 1 sprig of fresh thyme
• 1 sprig of rosemary
• 8 basil leaves
• 4 tablespoons of olive oil
• 1 tablespoon coarse salt
• 1 pinch fine salt
• 1 pinch freshly ground black pepper

Preparation

• Preheat the oven to 180°C (thermostat 6).
• Wash all the vegetables.
• Slice the eggplants into rounds and place them in a bowl with the coarse salt to draw out the moisture for about 20 minutes. Rinse them under cold water and brush them with olive oil.
• Cut the other vegetables into thin rounds.
• Rub an ovenproof dish with one of the garlic cloves. Cut the other 3 garlic cloves into quarters and spread them over the bottom of the dish with a drizzle of olive oil.
• Arrange the vegetable rounds in horizontal rows, packing them tightly and alternating colors.
• Drizzle a little olive oil over the vegetables, then sprinkle them with the chopped parsley, bay leaves, thyme, and rosemary. Season with salt and pepper to taste.
• If you like, you can add 3/4 of water to make the vegetables even more tender. Some recipes also add fish fillets on top of the vegetables for the last 20 minutes of cooking.
• Bake the dish for about 1 hour.
• Once out of the oven, garnish the tian with fresh basil leaves.
• Serve the vegetable tian with a starchy side dish, such as walnut bread, for example

Article co-written with Laetitia Verger