The term Vitamin F refers to a group of substances defined essential fatty acids (in fact the F derives from the first letter of the English term “Fatty Acids”). This whole is essential for the body as it is fundamental for many of its constituents and therefore for general organic well-being.
Vitamin F, or Omega 3, is composed of a mixture of two essential fatty acids (AGE), linoleic acid and alpha-linoleic acid, to which arachidonic acid is added.
Acids such as:
– Linolenic or Alpha-linolenic acid (belonging to the so-called Omega 3 group);
– Linoleic acid (part of the so-called Omega 6 group);
their main function is to prevent cholesterol deposits and stones, to preserve the adequate elasticity and permeability of the cell membrane and to keep the dermal system healthy and functional, thus preventing multiple dermatological problems. Furthermore, essential fatty acids, such as Linolenic Acid, can allow and participate in the synthesis of other polyunsaturated fatty acids, such as Arachidonic Acid.
Both Omega 3 and Omega 6 are also defined PUFA, acronym for “Polinsatured Fatty Acids”, or polyunsaturated fatty acids “, and are part of this category which is fundamental for the health and good cell functioning and the healthy constitution of cells, including and especially those of the nervous system.
Vitamin F is not produced by our body but is a fat-soluble vitamin, which is accumulated in our body and therefore does not have to be continuously consumed 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 that contain it must therefore be protected from the sun and preferably eaten fresh or in any case after a short cooking.
These substances are present in foods such as: fish, dried fruit (e.g. nuts), legumes, cod liver oil, seed oils, olive oil, fish (e.g. anchovies, anchovy paste, salmon, mackerel, tuna), oilseeds, currants, eggs, grapes, saffron, green leafy vegetables.
In general, vitamin F, or Omega 3, prevents atherosclerosis by hindering the deposit of triglycerides and cholesterol inside the arteries. It also promotes the reduction of body weight and the integrity of hair and skin.
Daily requirement of vitamin F –
To date, the daily requirement for vitamin F or Omega 3 is unknown. However, it is known that the requirement for unsaturated fatty acids increases in proportion to the amount of saturated fatty acids and carbohydrates ingested. Essential fatty acids should be consumed in the order of 1% of total calories.
Vitamin F deficiency –
Vitamin F deficiency is a fairly rare condition. However, it can mainly affect children, causing them to develop dry skin and peeling of the same skin.
Excess of vitamin F –
There are no dangers due to an excess of vitamin F.
Warning: The information shown is not medical advice and may not be accurate. The contents are for illustrative purposes only and do not replace medical advice.