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The body needs EFA’s (essential fatty acids, OMEGA 3’s) for “good fats” in the body. It helps with the proper digestion & distribution of protein/carbs. It also helps the joints move fluidly. There are multiple articles to explain the scientific details of the benefits and the physioloy of the body.
Keep in mind: If you eat nuts (cashews, almonds), fish/tuna and use things like virgin olive oil, sunflower oil, flaxseed in your food/cooking (in limited amounts) you often do not need to supplement with the pills. Aim for about 15-20% of your dietary nutrition to come from good fats.
Good sources of vitamin D are fortified foods and beverages such as milk, soy drinks, orange juice and margarine. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D
You may find it difficult to get enough vitamin D from foods, so you may want to consider taking a vitamin D supplement.
As for calcium you can find it in fish, orange or orange juices, tofu, yogurt, etc… It is not hard to find calcium, most fruits and vegetables will have the, as well as grains and sardines are a high source of calcium.
