Try Grass Fed Instead…More Omega 3, Beta Carotene, CLA & Vitamin E For Me!

For the first few months of our lives, trusty milk is the sole source of nutrition we receive. Milk continues to nourish us as we continue to grow and develop and is integral to bone health and soft tissue integrity. It comes in a variety of different forms ranging from UHT, corn fed, non-organic, organic and grass fed to name a few. The way cattle are reared and fed can impact on the quality of life a cow has, but also the quality of its meat, and in particular its milk.  Milk is an excellent source of vitamins, minerals and protein and if dietary beliefs permit, should constitute around 1/9 of your diet, 1/3 fruit and veg, 1/3 starchy carbs, and the final 3rd approx split between meat and poultry, high sugar/fat and dairy.

Grass feeding is a practice designed to maximise the quality of life for cows, as well as improve the nutritional value of their milk (not necessarily in that order of preference). In order to label milk ‘grass fed’ the cows have to have grazed in pasture all year round as opposed to being commercially fed grains and processed foods. The consumption of nothing but grass improves the nutritional value of the cow’s milk making it higher in omega 3 fatty acids, vitamin E, beta-carotene and conjugated linoleic acid (CLA). In terms of nutritional density it is best to consume full fat grass fed milk because it’s the type of milk that undergoes the least amount of processing, meaning it retains more of its essential fatty acids and vitamins. Conventionally we are advised to go with skimmed/ 1 or 2% fat milk because of the inherent saturated fat content of full fat milk.

Through maintaining the CLA levels in grass fed milk you stand to reap the benefits it has to offer to fat loss, immune response, reduced inflammation, bone mineral density and regulated blood sugar levels. CLA levels in grass fed milk can be up to 2-5 times that of commercially fed cow’s milk, so it pays to include this in your diet.

Despite the term ‘grass fed’, cows do not necessarily only eat grass per se, other forms of foliage are available to the beasts meaning the omega 3 levels vary from batch to batch of grass fed milk. However, the fatty acid levels (predominantly Alpha Linoleic Acid or ALA) are still going to exceed that of commercially fed milk meaning you could reduce inflammation within the body, as well as support the integrity of joint and connective tissue as well as heart health. Grass fed milk has a lower ratio of omega 6 to omega 3 fatty acids falling into the ideal ratio of 2:1 omega 3 to 6. As a nation, the ratios of omega 3 to 6 are skewed, therefore grass fed cow’s milk should go some way to regulating that.


The Worlds Healthiest Foods, (2013). Cow’s Milk, Grass Fed. Retrieved 21st June, 2013, from

Agricultural Research Service, (2011). Putting Cows Out to Pasture: An Environmental Plus. U.S. Department of Agriculture, Agricultural Research Service. Agricultural Research Magazine, vol. 59(5): pages 18-19.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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