What is Vitamin F? Use, Benefits & Sources

Vitamin F abounds with two essential fatty acids: Omega-6 fatty and Omega-3. Both are essential fatty acids, providing a wide array of health benefits - from improving cardiac functioning to enhanced mental health, and from decreasing the spike in blood sugar levels to maintaining a healthy skin. The benefits of Vitamin F for skin are manifold, and topical application of this vitamin can protect your skin from dust and irritants. Read on to know more about the uses, benefits and sources of Vitamin F.

 

What is Vitamin F?

 

Vitamin F consists of two important fatty acids: Alpha-Linolenic Acid (ALA) and Linoleic Acid (LA). While ALA is an Omega-3 fatty acid, ALA is an Omega-6 fatty acid. This Vitamin was discovered in the 1920s, when scientists carried out experiments on the adverse impact of fat-free diets and later found out that ALA and LA are essential fatty acids. Together they are called vitamin F.

Omega 3 and Omega 6 fatty acids are polyunsaturated fatty acids that your body can’t produce itself. Hence, they are called essential acids.

 

Vitamin F not only fosters growth and development in the body but also assists in strengthening the immune system and other cognitive functions. Some of the main Vitamin F benefits include:

 

• A Source of Good Calories: Vitamin F can provide up to 9 calories per gram.
• Aids Growth of Cells: This vitamin provides structure and flexibility to the cells of your body.
• Helps Convert into Other Healthy Fats: After being absorbed in the body, this vitamin is converted into other healthy fats, essential for health functioning of your body.
• Helps Brain Development: This vitamin plays a key role in growth and development of your brain.
• Aids Vision: This vitamin plays an important role in having a healthy vision and disease-free eyes. It improves the functioning of the retina and also reduces dry eye symptoms.
• Helps Improve Body’s Functioning: Your body converts both the fatty acids, found in this vitamin, into signaling compounds. This, in turn, helps your body to regulate crucial processes such as immune system response, blood clotting etc.

 

Health Benefits of Vitamin F

 

• Reducing Inflammation: The fatty acids found in this vitamin helps to reduce inflammation and aid in curing symptoms of rheumatoid arthritis resulting in decreased pain in the joints and stiffness.
• Improving Cardiovascular Functioning: Regular intake of Vitamin F can improve cardiovascular health. It helps in the reduction of cholesterol and also assists in preventing diseases like coronary heart disease.
• Mental Health Benefits: A diet rich in Vitamin F can boost brain functioning. In infants, the intake of vitamin F is highly necessary as it fosters the development of synapses and neurons. Not only this, but it also reduces the proneness to Alzheimer's disease.
• Reduction in high blood Sugar: Replacing saturated fats with Omega-3 and Omega-6 fatty acids can prevent the risk of Type 2 diabetes. For patients with diabetes, it can help control the spikes in blood sugar levels.

 

What are the Vitamin F Benefits for the Skin?

 

This vitamin can provide you with a healthy glow in your skin. It provides hydration and replenishment to your skin. The important vitamin F benefits for your skin are:

 

• Skin Protection: By making ceramides on your skin, it helps build the outermost skin layer and protects your skin from UV light and pollutants.
• Retains Moisture: The ceramides formed on your skin allows it to retain moisture. It helps prevent dryness and acne.
• Reduces Swelling in Skin: Vitamin F can protect your skin from medical conditions, like psoriasis and dermatitis.
• Calms Skin: It can prevent blemishes and pimples.

 

What are the Sources of Vitamin F?

 

There are multiple benefits of having the right food. A diet rich in Vitamin F can not only boost immunity but also provide positive health outcomes.

 

Here’s a list of Vitamin F rich foods:

A. Plant-Based Sources

 

• Avocados
• All kinds of sprouts
• Almonds and Walnuts
• Chia seeds
• Sunflower seeds
• Hemp seeds
• Soybean oil, olive oil and corn oil
• Flaxseeds and flaxseed oil

• Fish
• Eggs
• Meat
• Dairy products

 

How Much Intake of Vitamin F is Necessary?

According to experts, a 4:1 ratio of LA to ALA, in other words, 11-16 grams of LA and 1.1 to 1.6 grams of ALA per day, is the ideal intake of vitamin F required for an adult. 

 

Age/Gender/LifeStage	The recommended amount of ALA
Kids 1-3 years of age	0.7g
Kids 4-8 years of age	0.9 g
Children AMAB 9-13 years of age	1. 2 g
Children AFAB 9-13 years of age	1.0 g
AMAB people 14 years of age and up	1.6 g
AFAB people 14 years of age and up	1.1 g
Pregnant people	1.4 g
Breastfeeding people	1.3 g

 

Risks and Side Effects of Vitamin F

Omega- 3 supplements do not generally cause any side effects. However, some of them include:

• Unpleasant taste in your mouth 

• Bad Breath 

• Heartburn 

• Nausea

• Stomach ache 

• Diarrhoea

   

Conclusion:

Thus, you must incorporate Vitamin F in your diet to remain healthy and disease-free. Along with getting adequate nutrition from your diet, you must also maintain a healthy lifestyle by having a regular exercise regimen. Also, remain prepared for a sudden medical emergency by choosing the right health insurance plan. While buying health insurance plans, always remember to rely on a trusted insurance company. Look for features such as comprehensive coverage and hassle-free claims. You can trust Niva Bupa for getting the best health insurance plan, group health insurance and travel Insurance plan. Once you zero in on the right mediclaim policy, you receive multiple benefits, like a wide network of more than 5,000 hospitals, cashless OPD and online paper reimbursements without the involvement of any third-parties. Trust Niva Bupa for your health insurance needs!