Vitamin F Origins, Food Sources, Benefits and Dosages

Many people thinkVitamin FIt is a kind of vitamin, but this idea is wrong. Vitamin F is not like other vitamins you may know. It is made up ofOmega-6和Omega-3It is made up of these two fatty acids, both of which provide many health benefits to the body. Vitamin F may improve heart health and may help stabilize blood sugar levels. Apart from this, Vitamin F is also extremely beneficial for your skin and can keep it looking radiant by moisturizing it. Because of this benefit of vitamin F, many brands also add it as an ingredient in their skin care products.

However, our bodies cannot produce vitamin F on their own and we must obtain it from our daily diet. Some foods rich in vitamin F include fish oil, almonds and walnuts.

The origin of vitamin F

In fact, the full meaning of vitamin F is "vitamin fat". The reason is that it is made up of two essential fatty acids – an omega-6 fatty acid called linoleic acid and an omega-3 fatty acid called linolenic acid. In the 20s, scientists went awry while testing the effects of a fat-free diet on rats. At the end of the experiment, they found that the mice were deficient in a new vitamin, which they called vitamin F. They later discovered that it wasn't really a vitamin, but a mixture of two types of fat. The name Vitamin F has remained unchanged since the error was discovered. It is also used to describe a mixture of these two fatty acids.

Foods Rich in Vitamin F

1. Eggs

Eggs are a rich source of protein and healthy fats, which are good for heart health. Adding enough eggs to your diet can also help prevent vitamin F deficiency.

2. Nuts and seeds

Nuts like almonds, walnuts, flax, pumpkin seeds and chia seeds are rich in vitamin F and are also high in fiber and protein. They can also help us lose weight.

3. Oily fish

Oily fish is one of the highest sources of fatty acids. Note that vitamin F is a mixture of omega-3 and omega-6 fatty acids, so eating more marine fish such as salmon, tuna and mackerel can provide your body with enough omega-3 and omega-6 fatty acids.

4. Vegetable oil

Walnut oil, olive oil and soybean oil, corn oil, sesame oil, rapeseed oil and sunflower oil are all rich in vitamin F. These oils are rich in antioxidants and healthy fats, and cooking with them can help boost the amount of vitamin F in your diet. Vegetable oils can also protect you from chronic diseases.

Benefits of Vitamin F

1. Promotes smooth skin and shiny hair

Vitamin F has become an essential ingredient in many skin care products because it contains many properties that can promote beauty. For example, vitamin F protects the skin from harmful rays of the sun. Use Vitamin F to moisturize the skin, reduce dryness and prevent dullness. As a fat ingredient, vitamin F is also a favorite among hair care brands. Hair care experts believe that vitamin F helps transport nutrients to the scalp after using conditioner.

2. Promote cell formation

Without cell formation, our bodies cannot grow and develop healthily. Investigations have found that our cell membranes contain a large amount of fatty acids, so eating more foods containing vitamin F can provide cells with enough fat to make them elastic and form new cells.

3. Supports vision and brain development

The human brain is nearly 60% fat, so people with healthy brain fat are more likely to enjoy good mental health. In addition to this, your eyes also absorb the high levels of fatty acids in the retina. Therefore, eating foods rich in vitamin F can ensure that your eyes and brain get enough fat to function properly.

4. May help stabilize blood sugar levels

Vitamin F contains "good" fats called polyunsaturated fats. Research shows that polyunsaturated fats may help stabilize blood sugar levels in the body more than saturated fats.

5. Maintains Heart Health

Eating foods containing vitamin F may help stabilize blood sugar and cholesterol levels, which can improve heart health.

6. Prevent joint discomfort

Some research suggests that eating foods rich in omega-3 and omega-6 fatty acids may help reduce joint discomfort. This means that vitamin F may reduce discomfort such as joint pain and stiffness.

Vitamin F deficiency

Vitamin F deficiency is uncommon, and experts agree that you should be able to get enough vitamin F if you eat a balanced, regular diet. However, people whose diets are low in essential fatty acids are often more susceptible to the following conditions:

dry skin
hair loss
Scabbing
skin pain
Poor wound healing
Cognitive impairment

Dosage of Vitamin F

目前並沒有統一的維他命F的服用劑量，然而，少量研究表明成年人每日應服用1.1-1.6g的omega-3和11-16g的omega-6脂肪酸。

Conclusion

Vitamin F is not a vitamin in the traditional sense, but a mixture of omega-3 and omega-6 fatty acids. Today, there is ample evidence to support the benefits of these two naturally occurring fatty acids for our heart, skin, and brain health. Choosing vitamin F products is great for your skin and hair and comes with no risk.

It is recommended to eat foods rich in vitamin F to avoid problems such as dry skin, hair loss, and red and painful skin. However, make sure you don't take too much vitamin F. If you are taking vitamin F for a specific health condition, it is best to seek help from a doctor or nutritionist to recommend an appropriate dosage for you.

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