How many vitamins do you know? Probably only a few that are the most popular ones just like vitamins C, A, D, E. Other lesser-known vitamins like F, K, etc. despite being beneficial aren’t really known to people. We will specifically talk about vitamin F here which is conventionally not a vitamin! Yes, it is just a term given to two fats: ALA (Alpha-Linolenic Acid) and LA (Linoleic Acid) which are both highly important for a human body. ALA belongs to the omega-3 fatty acids whereas LA belongs to the omega-6 fatty acid family.
Functions Of Vitamin F
ALA and LA are vital fatty acids as they play an important role in the growth and development of the human body. Apart from providing calories, these also give structure to the cells in the body. Here are some of the major functions of Vitamin F in the body:
- Provides calories to the body
- ALA and LA (Vitamin F) are major components of the outer layer of cells in the body. This vitamin gives structure and flexibility to the cells.
- These fats can be easily converted to other fats by the body as per the need.
- Boosts growth and development of the overall body including eyesight and cognition.
- These fats are essential to make signaling compounds. These manage immune system responses, blood pressure, blood circulation and a lot more major bodily activities.
Also Read: Vitamins And Minerals Deficiency: Types, Causes, And Symptoms
Potential Health Benefits
Better heart health
Alpha-Linolenic Acid is directly linked with heart health. Increased ALA is found to lower down the risk of heart problems. It is said that a 1% increase in ALA can cut down the risk of heart attacks by 10%.
Type-2 diabetes
A study was conducted on 200,000 people which concluded that Linoleic acid is good for diabetics. Healthy people need to replace saturated fats with LA to reduce the risk of diabetes by 14%. Thus, this would also control blood sugar.
Boost mental health
Some studies suggest that regular consumption of omega fatty acids can better mental health by decreasing anxiety and depression.
Reduce inflammation
The inflammation or swelling in joints, lungs, brain, stomach, etc. can be reduced with the consumption of omega-3 fatty acids.
Also Read: Home Remedies To Treat Swollen Ankles And Feet
Safety from heart diseases
Replacing saturated fats with vitamin F can cut down the risk of getting heart diseases by a whopping 21%.
Growth and development of the fetus
Pregnant women should consume vitamin F as it is found to aid the growth and development of the baby inside the womb.
Also Read: Selenium Deficiency Can Affect Your Health Badly
Foods Rich In Vitamin F
It is clear from this article that Vitamin F (ALA and LA) is very essential for our health. And since these fatty acids aren’t produced by the body, it is important to take them from foods that are high in vitamin F like:
- Almonds
- Walnuts
- Pecans
- Olive oil
- Soybean oil
- Flax seeds
- Sunflower seeds
- Chia seeds
- Flaxseed oil
- Corn oil
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