Omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fish, and alpha-linolenic acid, found in soy, canola oil, flaxseed, and walnuts. There is good evidence that omega-3 fatty acids, particularly EPA and DHA, prevent heart disease. In people who already have heart disease, they help prevent death, heart attack, and stroke. They also reduce triglycerides. Omega-3 fatty acids might also help rheumatoid arthritis, high blood pressure, depression, bipolar disorder, menstrual pain, and certain kidney problems.

The best source of omega-3 fatty acids is fatty fish, like salmon. The American Heart Association (AHA) recommends that everyone eat at least two fatty fish meals (baked or broiled) weekly for cardiovascular health. Also add foods rich in alpha-linolenic acid (canola oil, soy, walnuts, flaxseed) to your diet. Fish oil capsules are a convenient way to get your omega-3 fatty acids.

Vitamin D

Most people only think of vitamin D as something that is added to milk. However, in recent months, a growing body of evidence is mounting about the many ways that vitamin D affects individual health. Additionally, especially due to the increasing tendency to spend most of our lives indoors, vitamin D deficiency appears to be widespread. Our bodies make Vitamin D when exposed to sunlight, specifically UVB rays. But wearing sunscreen daily filters out those Vitamin D producing rays. (Daily sunscreen is important, so don’t stop using it! Taking Vitamin D supplements while using daily sunscreen is a much better option!)

A recent review in the New England Journal of Medicine showed most Americans are deficient in Vitamin D. Another recent study shows that vitamin D supplementation may boost weight loss efforts. Previous studies linked vitamin D deficiency with obesity, but it was not known if the vitamin deficiency was the cause of the obesity. Low vitamin D has also been linked with depression, fatigue, and metabolic syndrome, a collection of symptoms that indicate higher risk of developing diabetes and heart disease.

Studies have shown a link between low levels of vitamin D and the development of cardiovascular disease, even showing that heart attacks in those with low vitamin D peak in the winter and decline in the summer in temperature (but not tropical) climates. Additionally, vitamin D appears to play a role in cancer prevention. Excessively high levels of vitamin D can also lead to toxicity, though it is believed that a majority of Americans are mildly to moderately deficient in vitamin D. It is important to get professional testing of vitamin D levels, and many doctors are beginning to do so proactively.

While Vitamin D is found in foods such as fatty fish, eggs, and fortified dairy products, it’s nearly impossible to get enough through diet alone. In addition to daily use of sunscreen, adults should take 1,000 I.U. of Vitamin D every day.