For optimal health it is important that we get the correct balance between omega 3 and omega 6 fatty acids. Unfortunately due to the western diet being high in processed foods, most people tend to have too much omega-6 in relation to omega 3 fatty acid.
Deficiency in omega 3 can cause visual problems , inflammation , learning and behavior problems . Omega 3 levels can be increased with salmon, sardines, flaxseeds, walnuts and so on.
Magnesium is found in mainly vegetable sources: beans, green vegetables, nuts, seeds, almonds, avocados and quinoa. Magnesium deficiency may increase risk of developing asthma , depression , and diabetes . It is also essential for heart health  and may help prevent high blood pressure.
5. Vitamin D
Vitamin D can be synthesized by the body when you are exposed to sunlight but it is also found in dietary sources such as cod liver oil, fatty fish, mushrooms, eggs and some dairy products may be fortified with vitamin D.
A vitamin D deficiency may be increase risk of certain types of cancers  and osteoporosis . Supplementation of vitamin D has been found to help protect against type 1 diabetes  and falls and fractures in the elderly .
Vitamins and minerals are essential for maintaining optimal health, creating tissue in our bodies and helping to repair and maintain our different body parts. Most of these vitamins and minerals need to be obtained through a good diet which includes a wide variety of fruit and vegetables, grains and animal products. It is also advised to try to get a moderate amount of sunlight for the production of vitamin D.