How to Eat More Vitamin F

Vitamin F, or the essential fatty acids omega 3 and omega 6, are essential for healthy glandular activity in the body, particularly the adrenal glands. They promote healthy growth, the formation of skin and mucous membranes, protect the body from radiation, help to lower cholesterol and can even help to regulate emotional problems such as depression and ADHD.

Instructions

• 1

  Know that as a man you will need about 5 times more vitamin F, or essential fatty acids, than women. While the average recommended intake for all adults is about 2 g, some sources recommend only 1 to 2 g for women and up to 5 g for men.

• 2

  Make sure that no more than 3 g of your daily intake of vitamin F comes from fish oil, as fish oils often contain trace metals as well as excessive supplies of vitamin A. Because omega 6 essential fatty acid deficiency is virtually unknown, place your focus on eating more omega 3's.

• 3

  Take a multivitamin supplement that includes vitamin E, vitamin A and vitamin C, as these three vitamins help to increase the absorption of vitamin F in the body.

• 4

  Boost your intake of vitamin F in the days preceding and following x-rays or exposure to radiation, as it destroys the body's stores.

• 5

  Eat plenty of wild fish, as their diet of vitamin F rich algae makes them a great source of essential fatty acids as well. Make sure that you purchase wild fish fresh and prepare it in a healthy manner, such as baking or steaming.

• 6

  Include vitamin F rich oils in your favorite recipes to help you eat more essential fatty acids. Particularly great sources of vitamin F include flaxseed oil, corn oil and soybean oil.

• 7

  Snack on nuts and seeds, as their oils are also fantastic sources of vitamin F; however, remember that nuts and seeds are high in fat and calories and you should only enjoy them in moderation.