Ah, buying organic. Sure, it comes with sticker shock, but you tell yourself you're worth it. (You are!) 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 .

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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. .

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 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.

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