Omega 3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. Omega 3 fatty acids play a crucial role in brain function and can help reduce the risk of heart disease, diabetes, rheumatoid arthritis, osteoporosis, depression, ADHD, inflammatory bowel disease, and cancer. The American Heart Association recommends eating 2-3 servings of fatty fish(3.5 oz is a serving) to meet the recommended intake of 250-500 mg of omega 3’s per day. If you are supplementing, look for 500 mg of EPA and DHA. Some food sources are salmon, mackerel, sardines, albacore tuna, halibut, catfish, anchovies, shrimp, herring, flaxseed oil, fish oil, chia seeds, walnuts, and pumpkin seeds.
Vitamin D promotes Calcium absorption. The recommended intake is 600 IUs although some research shows this is not enough. Not many foods have Vitamin D and wearing sunblock with SPF higher than 8 prevents Vitamin D absorption. Some food sources are fish(trout, salmon, tuna, halibut, sardines), fortified milk, egg yolks, fortified cereals, mushrooms, some yogurts that are fortified. You should not supplement more than 4,000 IUs unless prescribed by your doctor.
Source: chicago now