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Food Sources and Vitamin F

Vitamin F, as a group of nutritional compounds, is one with which many Americans are unfamiliar. Since it is a substance that the human body is incapable of producing, it is important that you know how vital it is to your health as well as how to obtain it from food sources. Otherwise known as the essential fatty acids (EFA's), vitamin F is composed of two nutrients, which include linoleic acid (LA) and alpha-linoleic acid (LNA), with linoleic acid being the more complete of the two. Further, there are two basic categories of EFA's, omega-3 and omega-6. These consist of linoleic acid and gamma-linoleic acid.

  1. Health Benefits

    • Vitamin F is utilized by every cell in the human body. It promotes normal growth and behavior as well as balanced hormone levels and strong immune systems. Further, vitamin F supports healthy hair growth and youthful-looking skin, aids in the manufacture of adrenal and sex hormones, supports eye and cardiac health, regulates blood pressure and may be helpful for those suffering from arthritis. These essential fatty acids are so necessary to human health that without them, life-threatening issues, such as rises in blood pressure and heart problems may result.

    Plant Sources

    • For the purely vegetarian, omega-3 and omega-6 fatty acids can be obtained from a variety of plant-based products. Some of these include sunflower seeds, pecans, peanuts, pumpkin seeds and almonds. Wheat germ, a nutritious part of the whole-wheat berry, is also a good source of vitamin F. It is sold in natural-food stores either under its own name, or as a part of the overall package when one buys whole-wheat berries, flour, or bread. Additionally, these essential fatty acids can be found in flax-seed oil and various vegetable oils. Avocados appear to be the only significant fruit source for these important nutrients.

    Animal Sources

    • For the non-vegetarian, vitamin F can be acquired by eating certain types of fish. Those abundant in these EFA's include salmon, trout, sardines, mackerel, cod and tuna. While domestically-raised animals do not appear to provide sufficient amounts of these nutrients, meat from wild game or range-fed animals seems to be more adequate. As with plant sources, cod-liver oil and other fish oils that are rich in vitamin F are sold as supplements in natural food stores and some supermarkets.

    Considerations

    • It has long been known that cooking destroys many important nutrients found in food. Vitamin F is particularly sensitive to heat, so it goes without saying that those seeking to meet their body's demand for these essential fatty acids purely from animal sources might do well to consider that cooked meat and fish may not offer adequate amounts of the substance to meet their needs.

    Solution

    • Since you will likely continue to cook meat and fish for consumption, seek out vitamin F in other forms. A bit of avocado and perhaps a sprinkling of sunflower seed mixed in with one's afternoon salad will help alleviate concerns about getting enough of these essential fatty acids in a usable form. Additionally, taking a small amount of flax-seed or fish oil on a daily basis will go a long way toward ensuring good health.

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