From a nutrition standpoint, it's often assumed that frozen and canned/jarred produce aren't as "good" as fresh. However, this does not necessarily appear to be the case:
Are frozen fruits and vegetables as good as fresh?
Frozen and canned vegetables aren't as good for you as fresh?
a potentially more healthful option, it can be challenging to locate raw dairy, and in some states, it's not available for purchase (i.e., illegal). Organic Valley shares some information about pasteurization on its website:
Pasteurization Processes of Organic Milk
If you have a farmer's market near you, this may be a good option to find local, organic (perhaps raw) dairy. We recommend that you opt for organic sources of Greek yogurt, cottage cheese, and other forms of dairy (e.g., kefir, milk, cheese, yogurt, etc.) whenever possible, as organic dairy has a significantly different fatty acid profile when compared to conventional dairy. Specifically, studies comparing organic to conventional have reported that organic dairy contains:
- 25% fewer omega-6 fatty acids, which are pro-inflammatory;
- 62% more omega-3 fatty acids, which are anti-inflammatory;
- 2.5 times lower omega-6 to omega-3 fatty acid ratio, which is much closer to optimal;
- 32% more EPA and 19% more DHA, which are two omega-3 fatty acids crucial for nervous system function, cardiovascular health, pain management, hormonal regulation, body composition, feelings of well being, and more; and
- 18% more conjugated linoleic acid (CLA), which has been shown to reduce body fat, increase lean body mass, and improve body composition.
For additional information on kefir, please take a look at your other thread. Goat's milk can be a good option for folks who have cow's milk sensitivities (discussed to some extent in this article and this thread). Goat's milk tends to contain less lactose and casein protein, and as a result, there may be less sensitivities associated with it. Because of the size of the fat molecules and due to the fact that it's naturally homogenized, goat's milk can be easier to digest than cow's milk. Goat's milk also contains more calcium and potassium, as well as several vitamins (A, B-6, niacin).
Going back to our discussion about your own personal experience and the internal cues your body is sending you, do you take any issue with dairy (cow's milk products)?
Kefir can be made from goat's or cow's (even sheep's) milk. Comparatively speaking, kefir will be a great source of probiotics, whereas traditional milk (either from cow's or goat's milk) will not be. Because of the fermentation process through which kefir goes, both the lactose and proteins seem to be more easily digested (i.e., fewer digestive issues, food sensitivities). One of the things to watch for with kefir is that many of the options are flavored, which means they have a notable amount of added refined sugars.