Organic fruits and vegetables: what nutritional benefits?

 Although scientific studies on organic food are only in their infancy, naturally grown fruits and vegetables have undeniable advantages. More nutrients, much less pesticides and nitrates… Overview of their nutritional qualities.

Organic fruits and vegetables: what nutritional benefits?

We know that 95% of French people who eat organic do so to preserve their health*. Are they right to believe that they are doing themselves good by choosing fruits and vegetables from organic farming? Difficult to answer this question in a clear-cut way, because the specialists themselves find it difficult to agree! In 2009, our British neighbors published a report concluding that there were no obvious differences between organic and non-organic foods**. Bad news for organic supporters, but which undoubtedly deserves to be put into perspective. "The work of the British researchers consisted of synthesizing existing international studies on the subject. But their selection criteria were so drastic that they only retained 55 studies at the end!* 2009 Agence BIO barometer on the consumption and perception of organic products.** Study sponsored by the FSA, the British food agency, and published in The American Journal of Clinical Nutrition.

Magnesium, iron, zinc on the rise:

More interesting: the full version of the British report, which covered 162 studies, but has not been published. "This is already more serious! concludes our researcher from Marseille. Moreover, the results of this work agree fairly broadly with those published by the French Food Safety Agency (AFSSA) in 2003", he specifies. *. So what do the French and British experts agree on? "We come to the conclusion that organic fruits and vegetables contain more dry matter (up to 20%), therefore less water and more nutrients than conventional products", emphasizes Denis Lairon. They also observe slightly higher levels of certain essential minerals such as magnesium, iron and zinc. But he does there are only moderate differences with conventional fruits and vegetables.Are these differences really sufficient to affect our health? "Obviously, organic is not the miracle solution! Nevertheless, a surplus of nutrients, even low, is a good thing. We know, for example, that two-thirds of women are deficient in iron: if they improve their iron status by a few percent thanks to organic, this can only be beneficial", remarks Denis Lairon.* Nutritional and health assessment of foods from organic farming, AFSSA, 2003.

More polyphenols:

Another advantage of organic on which the French and the British agree: the increased presence of polyphenols in organic plants, up to twice as high as in conventional ones. "Even if we do not yet know all their mechanisms of action, we know that these molecules have a beneficial effect on human health, in particular because of their antioxidant properties", specifies the researcher. They would contribute in particular to the prevention of cardiovascular diseases, certain cancers, as well as the delay of cell aging. It is not by chance that organic potatoes or pears contain a high concentration of polyphenols: they produce them to defend themselves. against external aggressions (bacteria, insects, etc.). Not being protected by pesticides,it is logical that organic plants develop their defense mechanisms. 

Say goodbye to pesticides:

Are we sure to escape pesticides by opting for organic? Let the numbers speak. According to a study carried out in 2007 by the Directorate General for Competition, Consumer Affairs and Fraud Prevention (DGCCRF), 52% of conventional fruits and vegetables contain pesticides. And 7 to 8% exceed the maximum residual limit (MRL)! On the organic side, the news is more reassuring. “Several studies in several countries converge to estimate that only 2 to 3% of organic fruits and vegetables are contaminated”, advances the researcher. Even if we do not yet know very well the risks of pesticide toxicity for humans, we are beginning to establish them in a very serious and alarming way, particularly with regard to leukemia, lymphoma and other cancers in animals.

Say goodbye to nitrates:

As for nitrates, they become very toxic when they are transformed into nitrites in the body: they are then carcinogenic. Since these are very abundant in the soil due to fertilizers, the vegetables are unable to use them in full * *. In comparison, organic vegetables generally contain half as much nitrates", explains Denis Lairon. Interesting to know: heavy consumers of non-organic vegetables are approaching the nitrate limit thresholds defined by the WHO (200 mg/day). No wonder when you know that salad or conventional spinach have 1,000 to 2,000 mg of nitrates per kilo…* The fruits growing on the trees are less in direct contact with the nitrates present in the soil. ** Vegetables use soil nitrates to make protein.

Points of contention:

Finally, let's take a look at an argument presented by the detractors of organic: untreated with fungus-killing fungicides, organic fruits and vegetables would contain mycotoxins, dangerous and carcinogenic substances. In reality, no reason to be alarmed, answers Denis Lairon. "According to the studies we have, the mycotoxin levels of organic plants are equivalent to those of conventional plants. And there are very specific monitoring plans, especially for cereals in which these mycotoxins develop preferentially", concludes-he. But let's not forget that we are sorely lacking in scientific data on organic, funding for studies not jostling at the gate...