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Omega 3 fatty acids

What for? Protecting your heart against all those cheeseburgers and steaks you've been scarfing down. It can keep your joints healthy by warding off a form of arthritis. There's some evidence that it may also protect your brain against a lifetime of avoiding books by staving off dementia; similarly there is some suggestion that Omega 3s may offer a cheery buffer against depression and may help asthmatics breathe easier.

Where to get it: A version of it is found in leafy green vegetables, soybeans, canola and flax-seed oils, and walnuts. Fish oil is found in the highest levels in oily fishes such as salmon, crabs and herring. If you're going to get it in pills, choose those stated to be free of PCBs, a pollutant that can have harmful health effects.

How much: The recommended dose is usually 500 mg per day.