While both grass-fed and corn-fed beef have plenty of vitamins and minerals, cattle raised on a diet of 100% grass and natural forage display higher levels of important nutrients. Grass-fed cows have a better omega 3 to omega 6 ratio, as well as a greater amount of other desirable fatty acids.
With interest regarding omega fatty acids at an all-time high, we have researched the findings of various scientific studies, which agree that grass-fed cattle do have a more favorable ratio of omega 3 to 6 fatty acids.
Now don’t get me wrong, seeking to fulfill your omega 3 needs by only eating beef is not the optimal route to follow. Beef, even the grass-fed kind, only provides about 80 mg of omega 3s in a 3.5 oz. serving, while the same serving size of salmon will give you upwards of 2000 mg (1).
These series of articles are not attempting to suggest that beef is the only meat you should consume. Rather, we will be trying to persuade you, with facts, that might influence you to stick with grass-fed beef, or venture into grass-fed territory if you are currently eating grain-fed red meat.
We can also hypothesize that other animals would present more favorable nutrient profiles when fed a diet as close to the way nature intended.
Red meat is nutrient dense no matter grain or grass fed. Beef is an important source of essential amino acids, vitamins A, B6, B12, D, E, and minerals, including iron, zinc, and selenium (2). In this first series of articles, we are only reviewing a small part of the equation: Omega 3 & 6 fatty acids.
Several studies suggest that in a pre-industrial setting, humans consumed a diet consisting of a 1:1 omega 6 to omega 3 fatty acid ratio. Today, this ratio is closer to 20-25:1 for omega 6 to 3, respectively. This phenomenon is believed to be a noteworthy factor in the rising rate of inflammatory disorders in the United States (3).
There are two essential fatty acids (EFAs) in human nutrition: α-linolenic acid (ALA), an omega-3 fatty acid; and linoleic acid (LA), an omega-6 fatty acid. These EFAs are precursors for other important compounds. We will be focusing on the omega-3 fatty acid pathway.
Eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA) are the major types of omega-3s used by the body. The body converts ALA to EPA, DPA and DHA, but only at an efficiency below 5% in humans (4). The majority of EPA, DPA, and DHA must be consumed in the diet.
Red meat can provide a significant amount of omega-3s. A study by Sinclair and coworkers showed that beef consumption increased serum concentrations of omega-3 fatty acids including, EPA, DPA and DHA in humans (3). Grass fed and finished beef have greater levels of omega-3s than conventionally raised cattle. In comparison, one study reported grass-fed cattle had a 1.66 omega 6 to 3 ratio, while grain-fed cattle exhibited an 8.99 omega 6 to 3 ratio (5). Eating grass-fed beef will provide a more favorable ratio for human health.
Omega-3s provide a whole host of benefits to the human body, such as prevention of inflammatory related diseases, cardiovascular events, and depression. A recent study published in the journal Aggressive Behavior, showed that children who took omega-3 supplements had a decrease in psychological aggression and improved behavior.
Don’t take my word for it. A quick google search will reveal the importance of the omega-3 fatty acid. Making the switch to grass fed and finished beef may be more expensive, but if you can afford it, your serum concentrations of omega-3 to 6 may improve, leading to improved health.
References
(1) Berkeley Wellness. (2015, January 7). Grass-Fed Beef for Omega-3s? Retrieved July 17, 2018, from http://www.berkeleywellness.com/healthy-eating/food/nutrition/article/grass-fed-beef-omega-3s.
(2) Biesalski, H. K. (2005, July). Meat as a component of a healthy diet – are there any risks or benefits if meat is avoided in the diet? Retrieved July 27, 2018, from https://www.ncbi.nlm.nih.gov/pubmed/22063749
(3) Simopoulos, A. P. (1991, September). Omega-3 fatty acids in health and disease and in growth and development. Retrieved July 27, 2018, from https://www.ncbi.nlm.nih.gov/pubmed/1908631
(4) Brenna, J. T. (2002, March). Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Retrieved July 27, 2018, from https://www.ncbi.nlm.nih.gov/pubmed/11844977
(5) Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9, 10. http://doi.org/10.1186/1475-2891-9-10