RDI

Omegas are all the buzz right now, and it seems like everywhere you turn, new foods are being enhanced with this essential fatty acid, or labeled as an excellent source. What people don't know is that there are different types of omegas, and eating too much of one kind can actually be harmful to your body.

Omega-3s are found in flax seeds, walnuts, cod liver oil, and fatty fish like mackerel, lake trout, albacore tuna, and salmon. Fish are the best sources because they are high in two particular fatty acids that are crucial to good health, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Then there are omega-6s. These fats are found in eggs, nuts, chicken, and vegetable oils such as corn, soy, safflower, and sunflower oil. Omega-6s are high in LA (linoleic acid), which is converted by the body into GLA (gamma-linolenic acid), and then further broken down to AA (arachidonic acid).

Do you know which type of omega fatty acid we should be eating more of? To find out, keep reading

Sunshine is a great source of vitamin D, but if cooler weather or your busy work or school schedule has you spending less time outside, you'll want to make sure you're getting enough from your diet. An adult woman needs five micrograms or 200 International Units (IU) of vitamin D each day, though it is argued that the RDI for women should be 800 to 1,000 IU. The tolerable upper intake level is 50 mcg or 2,000 IU. If you don't get enough, your risk for osteoporosis increases, since this vitamin helps maintain bone strength.

To see what I ate yesterday to reach my daily vitamin D intake, read more

Omega-3s fall into the category of healthy fats because they have so many benefits. These essential fatty acids reduce inflammation, stabilize your mood, lower your cholesterol, and have been found to reduce your risk of coronary heart disease. The RDI of omega-3s is 1.1 grams per day. It's easy to get your fill since omega-3s come from a variety of sources including fish, flaxseeds, walnuts, soybeans, and omega-enhanced foods. Are you getting enough? To find out, check my chart after you read more

Getting enough fiber and protein is definitely on my radar, but manganese isn't a nutrient we hear about often. Just because it's rarely mentioned, doesn't mean it 's not important. Manganese has many health benefits to our bodies. It keeps your bones strong and healthy, and is important in synthesizing fatty acids and cholesterol. It's essential in keeping your blood sugar levels and thyroid functions normal. You also need manganese for healthy nerves, and it can protect your cells from free-radical damage.

Sounds pretty important, huh? To find out how much you need and what foods contain manganese read more

I don't worry too much about vitamin C, since citrus fruits are high in the vitamin and eat some just about every day, especially during the Summer. This vitamin is beneficial for protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

An adult woman doesn't need much — 75 mg of vitamin C a day. Since it's a common vitamin found in many foods, it's easy to get your RDI, but you want to make sure not to consume more than 2,000 mg a day. Taking too much can lead to dizziness, nausea, diarrhea, kidney stones (because the kidneys filter waste from your blood), and inflammation of the stomach lining.

Are you getting your RDI? To find out what surprising foods contain vitamin C, read more