- linoleic acid
- alpha-linolenic acid
- arachidonic acid
At first glance, perhaps it will seem foreign to this vitamin F but it is actually better known as Omega 3, Omega 6 and Omega 9.
Vitamin F can only be introduced into the body through food and supplements, and is soluble in fat (fat-soluble). It is a vitamin that is changed by heat, and light, and therefore the foods that contain it should be kept in cool.
Vitamin F: health benefits and properties
Vitamin F performs many important functions in the body, that's what you need:
- It contributes to the construction of the cell membrane and maintains the fluid;
- stable elasticity of the artery walls;
- essential for the proper functioning of the thyroid, adrenal glands, nerves and mucous membranes;
- It keeps the skin soft and supple;
- It keeps hair healthy;
- It keeps blood fluid;
- regulates the function of the immune system;
- It prevents heart disease;
- It maintains a stable level of good cholesterol;
- It keeps stable blood pressure;
- It prevents asthma;
- prevents rheumatoid arthritis;
- hinders the triglycerides in the arteries deposit;
- slows aging;
- is a precursor of prostaglandins, hormones that are important for clotting, inflammatory reactions and function of the reproductive system;
- prevents arteriosclerosis, coronary heart disease and thrombosis;
- It prevents depression;
- It prevents skin diseases;
- anticarcinogenic;
- positively stimulate embryonic development and on growth of the child;
- preventing macular degeneration, and blindness.
See specifically the functions of fats omega 3 and omega 6.
Omega 6:
- reduce blood cholesterol
- reduce plasma levels of triglycerides
If you find any excess they are responsible for allergic and inflammatory reactions, platelet aggregation and increased blood pressure.
Omega 3:
- reduce plasma levels of triglycerides;
- reduce cholesterol in the blood by increasing the good cholesterol;
- increasing blood flow, decrease platelet aggregation and the incidence of coronary heart disease
- they then antiatherogenic, anti-inflammatory and antithrombotic
Vitamin F: the richest food and supply needs
Where is vitamin F? Here is what are the richest source of Vitamin F:
- oils: borage, sunflower, corn, olive, soybean, flax, sesame, wheat germ, canola, safflower, hemp, seeds;
- blackcurrant;
- green leafy vegetables;
- oats;
- seaweed;
- saffron;
- tofu;
- nuts: walnuts, sesame, pistachios, peanuts, almonds, hazelnuts;
- fish (salmon, mackerel, herring, tuna, anchovies);
- cod liver oil;
- shellfish;
- caviar.
It 'very important to introduce these in the diet of foods rich in vitamin F, in the proper needs of each:
- men: 2.1% of the calories in the form of linoleic acid, 6 grams; 0.2-0.5% as linoleic acid, 1.5 grams.
- Women: 2% of the calories in the form of linoleic acid, omega-6, 4.5 grams; 0.5% as linoleic acid, 1 gram.
To meet this requirement, it is recommended to eat fish at least twice a week.
Let's see what are the most rich in vitamin F (g / 100g):
- Atlantic salmon 1.8;
- European anchovy in oil, drained 7;
- Pacific sardine 1.4;
- Atlantic herring, pickled 2;
- Atlantic Mackerel 1;
- Rainbow trout, 1.
Why fish? Because it is easier to digest it contains good fats and is rich in minerals. Do not forget to integrate dietary vegetable oils and oil seeds. The types specified for cooking fish, so do not lose nutritional values, are: baked, steamed or grilled.
Vitamin F: deficiency symptoms
How do we know if we need the fateful Vitamin F? Just observe the signals of our body:
- erythema;
- flaking of the scalp;
- fall of hair and hair;
- hair and dry skin;
- deficiency of prostaglandin production;
- blood coagulation disorders;
- hyperlipidemia;
- high cholesterol;
- cardiovascular diseases;
- altered development of the central nervous system;
- weak nails;
- eczema;
- dandruff;
- dry eye;
- attention deficit;
- anxiety, irritability;
- fatigue;
- articolar pains.
Who is most at risk of low vitamin F?
- premature infants;
- pregnant women;
- those with cardiovascular problems or high cholesterol;
- Who does little balanced diets.
Beware though also too much vitamin F can cause imbalances: allergic and inflammatory reactions, increased blood pressure, platelet aggregation, easy bleeding, immune system problems, intoxication.
Here are some examples of diet to supplement vitamin F:
EXAMPLE 1:
BREAKFAST: freshly squeezed orange juice or a cup of soy milk, 70 grams of oat bread or 30 g of muesli with 40 grams of hazelnut cream or 15 grams of almonds;
SNACK: one low-fat yogurt with fruit 0 35 grams of whole wheat crackers over an apple;
Lunch: Spaghetti with meat sauce 80 grams, more salmon carpaccio and arugula dressed with olive oil and lemon;
SNACK: 1 fruit plus 15 grams of nuts;
DINNER: Grilled swordfish steak and green salad or tofu seasoned with olive oil and salad plus a fruit spinach.
EXAMPLE 2:
BREAKFAST: a cup of plus 30 grams of granola or whole grains soy milk;
SNACK: 15 hazelnuts, centrifuged 1 green;
LUNCH: risotto with seafood more tomato salad dressed with sunflower oil, lemon and balsamic vinegar, plus a portion of grilled turkey breast;
SNACK: 15 grams of almonds or walnuts as a yogurt or fruit;
DINNER: mackerel fillets in foil or sardines seasoned with olive oil, plus mixed salad with oil seeds and olives plus 30 grams of oat bread, plus a piece of fruit.
