Vitamin F – what it is, benefits and side effects!
Vitamin F is also known as Omega-3 and is made up of a mixture of two essential fatty acids such as linoleic and arachidonic acid. It is essential for human well-being as it is not produced by the body, but must primarily be ingested through food.
The body stores and releases it in small doses whenever needed. In fact, it is sensitive to heat, light and dissolves in fats, being a fat-soluble vitamin. Therefore, foods containing it should be kept out of direct sunlight and stored in a cool place.
What is Vitamin F?
Vitamin F , or Omega-3 , is made up of a mixture of two essential fatty acids (EFA), linoleic acid and alpha-linoleic acid, to which arachidonic acid is added. Incidentally, it is not produced by our body, but it is a fat-soluble vitamin, which is accumulated in our body and should therefore not be made continuously through food.
The body releases it in small doses when its use is deemed necessary. Vitamin F is sensitive to heat and light, the foods it contains must therefore be protected from the sun and preferably consumed fresh or in any case after a short cooking time.
What is vitamin F for?
It prevents the deposition of triglycerides and cholesterol in the arteries and is primarily essential for the health of the skin and hair, but also for the proper functioning of the thyroid, adrenal glands, nerves and mucous membranes. After all, it is also a precursor of prostaglandins, hormones that play a key role in clotting, inflammatory reactions and the functionality of the reproductive system.
Benefits of Vitamin F:
It is one of the most appreciated vitamins, especially in economically weaker sections, because breast milk is the mainstay of infants in the first year of life.
Vitamin F is ideal for this group of people. Why? The answer is simple: its high iron content helps in the growth and good development of the fetus in the first weeks of pregnancy.
This vitamin brings benefits to your aesthetics, as you can use it for skin cleaning, it also removes blackheads and is still effective for acne treatment.
Young children are often susceptible to intestinal worms. It therefore remains useful in destroying these types of parasites.
It is primarily known for reducing high blood pressure by balancing the effects of sodium in our system. In fact, this is one of the reasons why it is considered really good for the heart!
Due to its antioxidant effects, it protects the cell membranes of the scalp and prevents the formation of a hydrophobic layer on the surface of the scalp, thus preventing isolation of the scalp.
Foods rich in vitamin F:
It performs many important functions for the body, here are the main sources of this vitamin:
- Almond ;
- Fish oil;
- saffron ;
- Peanut vegetable oils;
- avocado ;
- linseed ;
- Wheat germ;
- Sunflower;
- Soja ;
- peanut ;
- Fishes.
Vitamin F Dosage :
However, it is estimated that men need 6 grams of vitamin F every day; women instead of 4.5 grams a day. So, in order to get an adequate amount of vitamin F , it is recommended to consume fish at least twice a week.
Therefore, fatty acids should be taken in the order of 1% taking into account the calories consumed in everyone.
Is Vitamin F Used in Cosmetics?
It is also called “skin vitamin” and is helpful in improving the condition of our skin. So, in addition to being good for the skin, it is also good for the hair. Vitamin F nourishes the skin, giving it softness and elasticity and stimulating cell regeneration.
Diet rich in vitamin F
EXAMPLE 1:
BREAKFAST: orange juice or a cup of soy milk, 70 g of oat bread or 30 g of muesli with 40 g of hazelnut cream or 15 g of almonds;
SNACK: a low- fat yogurt with fruit with 35 grams of whole-grain crackers and an apple ;
LUNCH: spaghetti with 80g sauce, plus salmon and arugula carpaccio with extra virgin olive oil and lemon sauce;
SNACK: 1 fruit plus 15 g of nuts ;
DINNER: Grilled swordfish slice and green salad or tofu seasoned with extra virgin olive oil and spinach salad and a fruit.
EXAMPLE 2:
BREAKFAST: a cup of soy milk plus 30g of muesli or whole grains;
SNACK: 15 hazelnuts, 1 centrifuged green juice;
LUNCH: risotto with seafood and tomato salad with sunflower oil , lemon and balsamic vinegar, and a serving of grilled turkey breast;
Vitamin F deficiency :
In the case of vitamin F deficiency , our body sends out a number of signals, including itching, scaling of the scalp, hair loss and dry skin, hyperlipidemia , elevated cholesterol , heart disease , feeling anxious and irritable, fatigue, joint pain , dry eye, dandruff , eczema , weakening of nails.
Particular attention should be paid to vitamin F deficiency in pregnant women, the elderly and premature newborns, those suffering from heart problems and high cholesterol , to those following unbalanced diets.
Vitamin F side effects :
Attention, excess Vitamin F can unexpectedly cause imbalances: allergic and inflammatory reactions, increased blood pressure , platelet aggregation, ease of bleeding, problems with the immune system , intoxication.