Ah, buying organic. Sure, it comes with sticker shock, but you tell yourself you’re worth it. (You are!) A new study confirms another major health benefit beyond avoiding growth hormones and antibiotics: Organic milk and meat have 50 percent more omega-3 fatty acids (a.k.a. healthy fats) than the conventional kind. The jump in omega-3s is thanks in large part to organic cows’ grass-heavy diet, says nutritionist Tara Coleman.
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These fatty acids are a big deal because they can lower your risk of heart disease, autoimmune disease, and depression. But many Americans aren’t getting enough—we could stand to add 200 milligrams of omega-3s to our daily diet, Richard P. Bazinet, M.D. told the New York Times.
One serving of organic beef or two glasses of organic milk clock in at about 50 milligrams. But there are other ways to get your fix of omega-3s, especially if organic groceries aren’t in your budget. “The quantities found in a serving of organic milk and meats are still much lower than the amount found in a serving of other food sources like salmon,” says Gina Hassick, R.D. The USDA suggests seafood, fish oil pills, nuts, and soy as the top sources of omega-3s.
If those options don’t sound appetizing, organic beef and dairy could be a good alternative.