According To-Is There Something Called ‘Vitamin F , Vitamin F is not a true vitamin. It is a combination of two essential fatty acids. The two essential fatty acids that make up Vitamin F are – alpha-linolenic acid and linoleic acid. While alpha-linolenic acid belongs to the Omega-3 family, linoleic acid is a member of the Omega-6 fatty acid family. The two are widely present in foods like fish and plant-based food sources like oils, nuts, and seeds.
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Vitamin F’s role in the body
As essential fatty acids, alpha-linolenic acid and linoleic acid must be obtained through diet as they cannot be produced by the body. They serve the following functions:
A word of caution about vitamin F
Calories – Alpha-linolenic acid and linoleic acid are fats that provide calories to the body. During digestion, they are converted into energy. Every 1 gram of Vitamin F contains nine calories.
The fats provide cell structure and promote flexibility in the outer layer of cells.
Body Growth and Development – The two essential fatty acids contribute to body growth and development.
The body uses Vitamin F to make signaling compounds that regulate blood pressure, blood clotting, immune health responses, and other functions.
For overall health, the body converts alpha-linolenic acid and linoleic acid into other fats.
Benefits of Vitamin F
Vitamin F, as mentioned above, plays an important role in the body. It controls numerous body processes. Adequate intake of Vitamin F benefits the body in the following ways:
Enhances cognitive abilities and promotes brain health
The brain cells are made up of polyunsaturated fatty acids. These fats ensure that the neurons and synapses of the brain develop properly, which is essential for the brain and body to function properly. Studies show that Vitamin F lowers the risk of Alzheimer’s disease, dementia, and other cognitive diseases. Essential fatty acids are also effective in reducing anxiety and depression.
2. Promotes heart health
Unlike saturated fatty acids, which increase cholesterol and damage heart health, fats in Vitamin F are heart-healthy. Compared to saturated fatty acids, alpha-linolenic and linoleic acids are both polyunsaturated fatty acids. Vitamin F helps reduce the risk of coronary heart disease and cardiovascular death.
Enhances the quality of the skin
In addition to protecting the skin from external factors like pathogens, bacteria, germs, and harmful UV radiation, the outermost layer of the skin is formed by Vitamin F’s linoleic acid. In addition to improving skin quality and health, Vitamin F has anti-inflammatory properties that protect it from several skin diseases when applied to the skin as oils and creams.
Rheumatoid Arthritis Relief
Known as an autoimmune disease, Rheumatoid arthritis causes chronic inflammation in the joints of the hands and feet. Vitamin F reduces inflammation, providing relief from painful swelling.
5. Aids in the treatment of diabetes
Research shows that consuming more polyunsaturated fats reduces the risk of diabetes compared to consuming saturated fats. Vitamin F is a polyunsaturated fat that helps control blood sugar levels.
Hydrates the body
Vitamin F is rich in omega-6 fatty acids that are great at hydrating the body. In addition to keeping the body organs healthy and ensuring a healthy glow to the skin, optimal hydration levels protect the skin from premature aging.
7. Enhances eye health
In order for the retina to develop and function properly, vitamin F contains polyunsaturated fats. A healthy retina improves vision and reduces the risk of age-related macular degeneration. Vitamin F’s hydrating properties provide relief from dry eye symptoms.
Affects the development of the fetus
Vitamin F contributes to the growth of the developing foetus, which is why pregnant women should consume Omega-3 and Omega-6 fatty acids in adequate amounts during pregnancy.
Vitamin F Dosage
Vitamin F is essential to the health and function of the brain and mind.
According to researchers, an ideal ratio of Omega-6: Omega-3 fatty acids is 4:1 or lower. Thus, adults should consume 1.1–1.6 gm of alpha-linolenic acid or Omega-3 fatty acids and 11–16 gm of linoleic acid or Omega-6 fatty acids per day in order to reap the maximum benefits of Vitamin F.Also Read-Is There Something Called ‘Vitamin F
Dietary vitamin F
A diet rich in vitamin F is the only way to obtain vitamin F in the body. Vitamin F foods include:
Alpha-Linolenic Acid (ALA)-Rich Foods
Among the plant-based sources of alpha-linolenic acid are:
There are 7 grams of ALA in every 15 ml of flaxseed oil
Flax seeds contain 6.5 grams of ALA per 28 grams serving
Chia seeds contain 5 grams of ALA per 28 grams
3 grams of ALA are contained in every 28 grams of hemp seeds
2.5 grams of ALA are contained in every 28 grams of walnuts
Brussels sprouts contain 44 grams of ALA per 44 grams
Perilla oil contains 9 grams of ALA per 15 ml serving
Linolenic Acid (LA)-Rich Foods
Linolenic Acid is commonly found in the following sources:
- Soybean oil contains 7 grams of LA per 15 ml serving
- LA is present in every 15 ml serving of olive oil
- Corn oil contains 7 grams of LA per 15 ml serving
- Avocado oil contains 1.7 grams of LA per 15 ml serving
- Sunflower seeds contain 11 grams of LA per 28 grams serving
- Pecans contain 6 grams of LA per 28 grams
- 3.5 grams of LA are contained in every 28 grams of almonds
- Safflower oil contains 1.7 grams of LA per 15 ml serving
- Tofu contains 5 grams of LA per 100 grams
- Peanut butter contains 12 grams of LA per 100 grams
- A rich source of ALA and LA are fish like salmon, tuna, and sardines, and green leafy vegetables like spinach and broccoli.
Supplements containing vitamin F
In addition to the naturally available foods, some foods like infant formula, juices and dairy products are also fortified with Vitamin F. Vitamin F supplements can also be added to a daily diet over-the-counter. However, Vitamin F supplements can have undesirable interactions with ongoing medication.
Vitamin F supplements may cause the following side effects:
- A bad taste in the mouth
- Breath that stinks
- Sweat with a foul smell
- Headache and nausea that persist
- Burning sensation
- Stomach pain
- Symptoms of diarrhea
Despite its name, Vitamin F is not a vitamin. Vitamin F is a polyunsaturated fatty acid that makes up the brain cells. It also plays a crucial role in regulating body processes like controlling immune system response, blood pressure and blood sugar management, blood clotting, and growth and development of the body.
As Vitamin F is not produced by the body, it must be sourced from foods such as oils, nuts and seeds. The best sources of Vitamin F in food are oils, nuts and seeds. One can also take Vitamin F supplements, but be aware of the side effects. Excessive intake of Vitamin F can have negative effects on health. Furthermore, every 1 gram of Vitamin F in food provides nine calories which can interfere with a weight loss diet if the ratio of linoleic acid:alpha-linolenic acid is not maintained.Is There Something Called ‘Vitamin F