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Two daily supplements with big health payoffs Omega 3 fatty acids Miracle worker one is Omega-3. It includes three fatty acids and is essential for cell health and especially beneficial for those at risk of cardiovascular disease. One of the fatty acids in Omega-3 called EPA is a key player in the prevention of cardiovascular disease. Another, DHA, contributes to the development and protection of the brain and nerves. Since our body does not manufacture these fatty acids, it is essential to get our daily intake either through our diet or supplements. Omega-3 can be found in salmon, tuna, mackerel and sardines, also in walnuts, flaxseed, cauliflower, kale or other dark, leafy vegetables, or in supplements. The American Heart Association recommends "eating fish at least twice a week" and states that "a total intake of one-point-five to three grams per day seems beneficial." Omega 3 and heart health Mayo Clinic scientists state that the most impressive evidence attributed to Omega-3 is in the area of cardiovascular disease. Multiple trials have documented that these nutrients help lower blood pressure and reduce triglycerides and the risk of heart attack. Additionally, Omega-3 reduces inflammation and can cut the risk of stroke caused by plaque buildup or blood clots. "This compelling data comes from three trials with 32,000 participants. They showed reductions in cardiovascular events of 19 to 45 percent. The findings suggest that intake of Omega-3 fatty acids should be increased either through food or fish oil supplements," said Cardiologist Dr. James O'Keefe of the Mid America Heart Institute. Omega 3 and the brain Another important UCLA study concludes that DHA from Omega-3 protects the brain against the development of Alzheimer's disease. This fatty acid produces a protein that destroys the beta amyloidal deposits that form plaques in the brains of Alzheimers patients and impair mental function. The benefits of Vitamin D The other miracle worker is Vitamin D, which the body makes by being exposed to the sun. Vitamin D has long been credited with protection against various cancers including breast, colon, kidney and ovarian cancer. It helps the body absorb calcium which is beneficial for bone health. A lack of Vitamin D leads to osteoporosis and rickets in children. Vitamin D is created by daily exposure to the full sun on unprotected skin (about 20 minutes, too much sun can be detrimental and is blamed for the increase in skin cancer.) Vitamin D is also found in foods such as fatty fish, vitamin-D fortified milk or daily supplements. Vitamin D and heart health The latest studies on Vitamin D identify important evidence: men with low levels of the vitamin have an elevated risk of heart attack. The author of the study, Dr. Edward Giovanucci of the Harvard School of Public Health and Brigham and Women's Hospital in Boston, stated that "Men deficient in Vitamin D are about two-and-a-half times more likely to have a heart attack than those with higher levels of the vitamin. Moreover, this group being at higher risk for heart attacks in general, they are particularly at high risk to have a fatal attack." This ten year project involved 454 people ages 40 to 75 that had suffered a non-fatal heart attack or died of heart disease, as well as 900 men with no history of cardiovascular problems. Other studies from Harvard Medical School corroborate these new findings. "Traditionally physicians focused on bone deficiencies associated with a lack of vitamin D," said Dr. Giovannucci. "More recently, vitamin D's important role in heart health has been documented and should encourage everyone to ensure they have normal vitamin D levels. A simple blood test is all that's needed, and any deficiency can be remedied by taking vitamin D supplements." So, please take heart and take your supplements! Jacqui