What is Vitamin F? Uses, benefits, foods that contain it

There vitamin F it is not a vitamin in the traditional sense of the term, but it is a composed of two essential fats: alpha-linolenic acid (ALA) and linoleic acid (LA). L’WING it is a member of the fat family Omega 3while theTHERE belongs to the family of omega-6. They are essential fats for normal bodily functions, including proper functioning of the immune system, blood pressure regulation, blood clotting, growth and development.

They were discovered in the twenties, when the scientists they found that fat-free diets had negative effects on rats, attributing these consequences to a lack of vitamin F, which was none other than one low intake of ALA and LA.

But what is vitamin F used for? And where can it be found? Here she is guide to know everything you need to know about this important nutrient.

What is vitamin F used for?

The two types of fats that make up vitamin F – WING and LA – are classified as essential fatty acids, which means they are necessary for health. But our body does not produce them, this means that must be introduced in the diet.

Why are they important? For these crucial functions:

• They provide energy to the body: ALA and LA provide 9 calories per gram.
• They support the cellular structure: ALA and LA are essential as a major component of the outer layer of the cell.
• They promote brain development: ALA plays an important role in brain development.
• They are converted into other fats: the body uses ALA and LA to convert other fats needed for health into energy.
• Act as sentinel: ALA and LA help regulate blood pressure, blood clotting, immune system responses, and other important body functions. Their deficiency becomes an alarm light that something is wrong in the body.

The Benefits of Alpha-Linolenic Acid (ALA)

ALA is the main fat in the omega-3 family and serves for the conversion into other omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These compounds have the following health benefits:

• They help reduce inflammation: Eating more omega-3 fats corresponds to a decrease in inflammation in the joints, digestive tract, lungs and brain.
• They improve heart health: a recent study shows that every 1 gram increase in ALA consumed per day was associated with a 10 percent reduction in heart disease risk.
• They promote growth and development: Pregnant women need 1.4 grams of ALA per day to support the growth and development of the fetus.
• They promote mental health: some Education show that regular intake of omega-3 fats can help improve symptoms of depression and anxiety.

The benefits of linoleic acid (LA)

Linoleic acid (LA) is a primary fat in the omega-6 family. When consumed in moderation e instead of saturated fathas many potential health benefits:

• It can reduce the risk of heart disease: one study A recent study conducted on over 300,000 adults showed that consuming LA instead of saturated fat was associated with a 21% reduction in the risk of heart disease-related death.
• It can reduce the risk of type 2 diabetes: another study performed on more than 200,000 people found that the consumption of LA was associated with a 14% reduced risk for type 2 diabetes, when consumed in place of saturated fat.
• May improve blood sugar control: a consumption Moderate of LA can help keep blood sugar in check, when taken in place of saturated fat.

What causes a vitamin F deficiency?

Vitamin F deficiency is rare. However, a lack of ALA and LA can cause: dry skin, hair loss, slow healing, slow or delayed development in children, brain disorders or vision problems.

Vitamin F: how much to take to be good for health?

In this case, the opinions of the scientific community are conflicting. This is due to the nature of the two compounds: while ALA and omega-3s tend to inhibit inflammation, LA and omega-6s somehow cause it. Here some experts estimate that the relationship between omega-6 and omega-3 fats in Western diets can go up to 20:1, but some studies suggest that this may contribute to inflammation and an increased risk of heart disease. The current medical opinion would be to keep the ratio at or below 4:1.

Beyond the reports, theInstitute of Medicine (IOM) suggests these doses: an adult should consume between 1.1 and 1.6 grams of ALA and 11-16 grams of LA per day.

Vitamin F: which foods contain it?

That’s where you can find ALA and LA again. While most food sources typically contain both, many contain a higher percentage of one fat than the other.

Foods that contain LA

• Soybean oil: 7 grams of LA per tablespoon (15 mL)
• Olive oil: 10 grams of LA per tablespoon (15 ml)
• Corn oil: 7 grams of LA per tablespoon (15 ml)
• Sunflower seeds: 11 grams of LA per handful (28 grams)
• Pecans: 6 grams of LA per handful (28 grams)
• Almonds: 3.5 grams of LA per handful (28 grams)

Foods that contain ALA

• Linseed oil: 7 grams of ALA per tablespoon (15 ml)
• Flax seed: 6.5 grams of ALA per handful (28 grams)
• Chia seeds: 5 grams of ALA per handful (28 grams)
• Hemp seeds: 3 grams of ALA per handful (28 grams)
• Nuts: 2.5 grams of ALA per handful (28 grams)

Fish, eggs, meat and dairy products

Fish, eggs, meat and dairy products also contain ALA and LA, but are primarily high in other types of omega-6 and omega-3 fats.

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