2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
In addition to the mass hysteria about healthy eating and eating low-fat foods, we often forget that fat does not always mean harm. The healthy fats that our body needs and which actually play a key role in the proper functioning of our body are also neglected in the daily menu.
Whether due to ignorance and ignorance, due to fashion trends in nutrition or simply due to the claim that fat is the key to one of the most common diseases of our century, useful unsaturated fats are deficient in the body of many of us.
One of them is vitamin F., which is fat-soluble and combines linoleic, linolenic, arachidonic acid. Alpha-linolenic acid is part of the Omega-3 complex, and linoleic acid - part of Omega-6.
These are two polyunsaturated fatty acids that are part of two types of essential or essential fatty acids so important to human health. They are called irreplaceable because the human body cannot produce them on its own, but obtains them from the ready-made food it absorbs.
Of these two acids in the composition of vitamin F, the body can synthesize other polyunsaturated fatty acids, unfortunately, in small quantities. This is unique to highly specialized cells, such as nerve cells, and the cells that line the arteries do not have this property. Therefore, with a deficiency of essential fatty acids, the vessels of our heart are at risk of atherosclerosis.
The essential fatty acids of omega 3 and omega 6 are separated separately from depending on the location of the double bond in the molecule. To maintain optimal health, nature has created us so that we need the presence of both, and in certain proportions.
These proportions are in the ratio omega 6: omega 3 = 5: 1. It is claimed that in modern nutrition these proportions are in the ratio 40-50: 1. The consequence of this is a set of different diseases.
The history of vitamin F. began in the 20s of last century, when the couple George and Mildred Boer discovered these useful and essential fats and rightly gave them the name vitamin F - from the English fat - fat.
In these "discovery years" the fame was more for the B vitamins and vitamin F remained somehow in the shadows. Over time, it even dropped off the list of vitamins, which was corrected a little later.
The first observations about the beneficial effects of omega-3 fatty acids were made in Greenland, where Eskimos were studied. In the end, it turned out that because of the consumption of oily fish and seal meat, rich in vitamin F, Eskimos are almost unaffected by heart disease and blood pressure problems.
Sources of vitamin F
Vitamin F you can get all the fatty foods of animal origin that you are usually used to avoiding. Furthermore Vitamin F contained in grape seed oil, flaxseed oil and grain oil, nuts. Seeds such as soybeans, walnuts, sesame seeds and sunflowers are also rich in essential fats. Healthy avocados are an important plant source of vitamin F.
Omega-3 and Omega-6 can also be obtained from meat and especially fish - salmon, trout, mackerel and tuna contain many of these useful fats. Always prefer raw nuts over roasted ones, because they can help you get vitamin F, which is contained in large doses and in walnut oil. It is also found in legumes.
In nature, more common are Omega-6, which are found in unrefined pumpkin oil, almonds, peaches, olives, corn, sunflower, wheat, in the valuable cedar oil, which can be found in pharmacies. Peanuts, pistachios, pine nuts, pumpkin seeds are a vitamin F bomb.
In addition to huge doses of vitamin C and vitamin E, French black grapes (blackcurrants) are a source of invaluable fat from vitamin F. In small quantities it can be found in eggs, lard and butter.
Probably the most important source of vitamin F. is flaxseed, which contains up to 45% oil. In this percentage omega-3 reaches 55-60%, omega-6 - up to 15%, omega-9 - up to 10%. Saturated fat in it is only 10%. In addition, flaxseed contains many antioxidants, such as vitamins A, E, C, which have a protective function against vitamin F, protecting against oxygen oxidation.
Dosage of vitamin F
There is no specific dose of vitamin F., which a person needs daily, but it is assumed that the optimal dose of unsaturated fats is 1-2 g every day. It is important to note that people who eat more carbohydrates need larger amounts of vitamin F. In addition, optimal absorption of vitamin F is only possible if it is taken with vitamin E during meals. Up to 20-30 g of oil, which is a source of vitamin F, is enough for your daily intake.
Benefits of vitamin F
Vitamin F is one of the most important regulators of our health. It has a number of benefits - it helps absorb fat and participates in the fat metabolism of the skin. Unsaturated fats are very important for the processes of lactation and reproduction, and also manage to reduce blood cholesterol levels. It is no coincidence that vitamin F is successfully used in the treatment of atherosclerosis and some skin diseases, such as eczema, ulcers and others.
Useful Omega-3 and Omega-6 are very important for cell membranes and nerve endings of the heart. As a result of the vote, the heart rhythm is restored and its disturbances are prevented in the long run. Beneficial Vitamin F is important for the good function of blood vessels and respiratory tract, manages to improve blood clotting, regulates body temperature and immune responses.
It has been shown to be successful in preventing diabetes, bronchial asthma, autoimmune and allergic diseases. The benefits of vitamin F have a positive effect on our appearance - it makes our skin supple and fresh, which also applies to hair.
Vitamin F is known to be important for the synthesis of hormones by the adrenal glands, which in turn are responsible for our sexual desire. Children and adolescents should eat foods rich in healthy fats, because vitamin F is involved in burning saturated fat.
Both vitamin D and vitamin F prevent muscle cramps by delivering calcium to cells. In addition to improving heart rhythm and preventing heart disease, vitamin F halves the number of angina attacks and increases endurance in patients. The vitamin is also used in the treatment of rheumatoid arthritis. It is estimated that only 1 tsp. flaxseed oil per day decreased by 10 units blood pressure in hypertensive patients.
Vitamin F deficiency
In the absence of vitamin F. all the problematic situations we mentioned above and which are affected by essential fats can occur and worsen. Its deficiency can cause acne, psoriasis or eczema. Many skin diseases are associated with a lack of vitamin F, as well as the poor ratio in the body of Omega-3 and Omega-6.
Symptoms of vitamin F deficiency include hair loss, kidney, heart and liver problems. There is a weakened immune system, even behavioral disorders. In the absence of useful unsaturated fats, there is a tendency to slow healing of the body and susceptibility to infections.
It is believed that the lack of vitamin F dries the lacrimal glands, affects blood pressure and cholesterol levels, which can be high. Increases the likelihood of blood clots. Dry skin, dandruff or brittle nails are also indicative of vitamin F deficiency.
An overdose of vitamin F may not harm us, but it can "help" us to gain another weight due to the concentration of fat.
Recommended:
Vitamin B-complex
The organic nature of all types of vitamins makes them an indispensable ingredient for a full human life. Vitamins are not produced and synthesized in the human body, which is of great importance and should focus on their supply. Vitamin B-complex contains all important vitamins from this group in an optimal amount.
From Which Foods To Get Vitamin C
Vitamin C helps the body to absorb iron, maintain healthy tissues and a strong immune system. He is a strong ally in our attempts to avoid the common cold. The recommended daily dose of vitamin C for men is 90 g, for women is 75 g and for children is 50 mg.
Vitamin C
Due to its widespread use as a dietary supplement, Vitamin C is extremely well known to the general public, compared to other nutrients. It is also the first thing we reach for in the treatment of colds and flu. Vitamin C , also called ascorbic acid, dissolves in water nutrients that are easily excreted when not needed.
Vitamin B1 - Thiamine
Vitamin B1 , also called thiamine, is a member of the vitamin B family and is best known for its role in preventing nutrient-deficient beriberi. Beri-beri disease literally means "weakness" and was widespread (especially in some parts of Asia) in the late 19th and early 20th centuries.
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