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3. You value your brain and heart.

Humans need omega-3 fatty acids for optimal brain and cardiovascular function. But omega-6s, overabundant in the typical American diet, can exert the opposite effect, promoting heart disease, poor eye health, and some types of cancer, among other health problems.

In tests, organic dairy foods rank significantly higher in omega-3s and lower in omega-6s compared with conventional dairy, says Chuck Benbrook, chief science consultant at The Organic Center. This makes sense because organic dairy cows eat more grass, a natural source of omega-3s. Organic pasture rules have tightened in recent years and, earlier this year, Organic Valley launched Grassmilk, a new product made with milk from 100 percent grass-fed cows.

Think you might be close to the right ratio? Even if you’re eating three to four servings of fruits and vegetables a day and generally have a diverse diet, says Benbrook, you’re still probably consuming six to ten omega-6s for every one omega-3. “To get anywhere close to the optimal 2:1 ratio you have to make many conscious choices, including avoiding foods that are heavily corn based, such as corn oil and conventional dairy.”