The 13 Foods Rich in Vitamin F

One of the great features of Vitamin F is its ability to help control saturated fat, when consumed in a 2 to 1 ratio, saturated fat is that bad fat that causes clogged arteries. The best way to consume Vitamin F is during meals, especially when carbohydrate consumption is high, consumption is also recommended when the cholesterol level is high.

One of the characteristics that must be taken into account is that Vitamin F is used for skin maintenance through the manufacture of topical cosmetics used to make the skin softer as they are anti-keratinizing, used to treat dry, cracked and aged skins. Very high carbohydrate consumption increases the need for Vitamin F. So, check out  The 13 Foods Rich in Vitamin F

The 13 Foods Rich in Vitamin F:

• Sunflower seed;
• Almond;
• Avocado;
• Noz-pecã;
• Olive oil;
• Fish oil;
• Peanut vegetable oils;
• Wheat germ;
• Linseed;
• Sunflower;
• Saffron;
• Military;
• Peanut;
• Avocado;
• Fish;

Now, check out  the 13 Foods Rich in Vitamin F in detail:

Sunflower Seed  : Sunflower seed  is one of the foods rich in vitamin F. In addition,  sunflower seed  has monounsaturated fats,  Magnesium ,  Potassium ,  Zinc ,  Selenium , tryptophan and   Vitamin E , B1 and B5. Sunflower seed  is important in muscle formation and recovery and a potent antioxidant, preventing  premature aging .

Almonds :  Almonds are one of the top  foods rich in vitamin F.  Inaddition, almonds  are among the most popular superfoods in the world that have many health benefits. Almonds are  a great source of nutrients such as fiber, protein, fat, vitamins and minerals. Almond provides complete health  benefits for the cardiovascular system and plays an important role in strengthening it.

Avocado : Avocadois a good option for foods rich in vitamin F , as avocado  is a treasure of vitamins and nutrients important for the balance of an organism. It is rich in minerals like  Potassium ,  Iron ,  Calcium  and  Magnesium . You will be able to enjoy several benefits of avocado , which we will see below, through  Vitamin A ,  Vitamin C ,  Vitamin E ,  Vitamin K  and B vitamins.

Pecans:  Another excellent option for foods rich in vitamin F is pecans . In addition, pecans  are rich in fiber, which boosts your heart health by reducing the risk of coronary heart disease and preventing some forms of  cancer . It also contains monounsaturated fats like oleic acid, along with phenolic antioxidants, which are healthy for your heart and help prevent coronary artery disease and stroke. According to research,  pecans can help prevent coronary heart disease by inhibiting unwanted oxidation of blood lipids.

Olive Oil: Olive  oil is  one of the best foods rich in vitamin F as ithas properties and vitamins that can prevent disease and improve  skin . Olive oil is rich in  vitamins E , monounsaturated fat and phytochemicals, which protect the  heart , help reduce  bad  cholesterol levels and increase good cholesterol  . They control diabetes and rheumatoid arthritis and prevent stroke and colon and mana cancer. As processing can decrease the nutritional content, use less processed or extra virgin olive oil. However, nothing to exaggerate in consumption, the  Olive oil  is very caloric (about 90 calories per tablespoon).

Fish Oil : Fish oil is one of the best options for foods rich in vitamin F. In addition, most of the benefits of fish oil  can be attributed to the presence of 3 essential fatty acids, such as omega, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Other useful essential fatty acids in fish oil  include alpha-linolenic acid, or ALA, and gamma-linolenic acid, or GLA.

Wheat Germ: Wheat  germ is  an abundant source of energy, fiber, protein and complex carbohydrates, all of which interact in various ways with the body’s internal systems, making it a good choice for foods rich in vitamin F. Important everyday vitamins such as  Folic Acid ,  Vitamin E ,  Niacin ,  Thiamine , and  Vitamin B6  can also be found in high levels in wheat germ . Wheat germ  provides high levels of  potassium  and  iron  in the diet, as well as very good levels of  zinc .,  Calcium ,  Phosphorus  and  Selenium .

Wheat germ  also has omega-3 fatty acids, one of the necessary and beneficial forms of cholesterol found in the body that needs frequent replacement from dietary sources such as wheat germ .

Flaxseed :  Flaxseed  is one of the most popular foods among vegetarians who want a non-animal source of  Omega-3 Fatty Acids , being one of the best foods rich in vitamin F. However, everyone can benefit from adding flaxseed  to their diet.

Sunflower Seed Oil: Sunflower  seed oil is regarded as one of the healthiest oils because of its variety of health-enhancing nutrients, so sunflower seed oil  is an excellent choice for foods rich in vitamin F. This oil is also rich in vitamins E, B1, B5, B6 and C, as well as minerals like Copper , Phosphorus , Zinc and Magnesium . Folate, potassium, calcium, riboflavin, iron and niacin found in  sunflower oil  make it an extremely healthy choice with numerous health benefits.

Turmeric: Turmeric is one of themost important  foods rich in vitamin F.  Furthermore, turmeric  contains the compounds crocin and crocetin that promote learning, memory retention, ability to remember, and are beneficial against fever, flu, and cold. And it protects the central nervous system against oxidative stress keeping Alzheimer’s and Parkinson’s at bay. It also helps in protecting against kidney, liver and urinary bladder related diseases.

Soy: Another of the  foods rich in vitamin F  is soy . Consuming soy  as a dietary protein can reduce total cholesterol and the level of “bad cholesterol” in your body. Soy is rich in good or polyunsaturated fats, which lower bad cholesterol levels. Consume 50 grams of soy  per day to lower your LDL cholesterol by 3%. Also, soy  has sitosterol. This reduces the risk of getting various health ailments. Soy consumption also helps to prevent and inhibit the absorption of cholesterol by the human body.

Peanut Oil: Peanut oil is a great option for  foods rich in vitamin F. Also,  peanuts  are very high in calories because of their fatty acid content. But, this peanut oil is rich in monounsaturated fatty acids (MUFA) that lower “bad cholesterol” and increase “good cholesterol” in the blood. This helps prevent  coronary artery  disease and  heart attacks by maintaining a healthy blood lipid profile.

Avocado: Avocado is a good  food rich in vitamin F. Also, when consumed before  physical activity , avocado  helps in muscle hypertrophy as it provides energy for training and contains proteins that help in muscle recovery. Avocado  also prevents muscle  fatigue because it fights free radicals that arise due to intense exercise, causing the aging of cells and facilitating the onset of pain.