Vitamin F was discovered in 1928.
Vitamin F - fat-soluble, consists of a complex of polyunsaturated fatty acids obtained from food, which take a significant part in biological processes:
- linoleic acid (omega-6)
- linolenic acid (omega-3)
- arachidonic acid (omega-6)
- eicosapentaenoic acid (omega-3)
- docosahexaenoic acid (omega-3)
There are two families of polyunsaturated fatty acids: omega-3 and omega-6 (calorific). Fats from each of these families are essential because the body can convert one omega-3 to another omega-3, for example, but cannot create an omega-3 from scratch.
Physico-chemical properties of vitamin F
Vitamin F is an oily liquid with a slight specific smell. Enemies: Saturated fats, heat,. Vitamin is not resistant to heat and sunlight.
the best natural sources vitamin F are vegetable oils from the ovary of wheat, soybeans, as well as fatty and semi-fat fish varieties (, etc.) and, as well as, brown rice,.
Daily requirement for vitamin F
Measured in mg. The daily requirement of a vitamin in an adult is 1000 mg. Twelve teaspoons or eighteen cloves can cover your daily vitamin requirement. If there is enough linoleic acid in the body, then the other two fatty acid can be synthesized. Excessive consumption carbohydrates increases the need for F. Also, additional amounts of vitamin F are required for people undergoing treatment for skin and autoimmune diseases, prostatitis, diabetes during organ transplant operations. For people involved in sports daily dosage will be 5 grams.
Unsaturated fat helps burn saturated fat, two to one when taken orally.
Vitamin F is important for of cardio-vascular system: prevents the development of atherosclerosis, improves blood circulation, has a cardioprotective and antiarrhythmic effect. Polyunsaturated fatty acids reduce inflammation in the body, improve tissue nutrition. Vitamin F also provides healthy hair and skin, has an antihistamine effect, stimulates immune defense body, promotes wound healing, affects the process of spermatogenesis, promotes overall growth.
Anyone concerned with cholesterol accumulation should take vitamin F. Beware of diets with high content saturated fats.
Harmful properties of vitamin F
There is no toxicity, but excessive intake of vitamin F can lead to weight gain, as well as heartburn, stomach pain, and allergic skin rashes.
Vitamin F deficiency in the body
Vitamin deficiency symptoms:
- fatigue, weakness;
- dry skin, eczema, dermatitis, psoriasis;
- weakening immune system, frequent infectious diseases;
- anorexia;
- violation menstrual cycle, pain before the monthly cycle, pain in the area of the mammary glands;
- male infertility, small amount of sperm;
- puffiness on the face, legs, bags under the eyes;
- seborrhea, dandruff, dry hair;
- rough knees and elbows;
- exfoliating brittle nails;
- gastrointestinal disorders;
- arthritis, scoliosis in children, periodontal disease;
- oily skin on the face, acne and pimples on the body and face;
- memory disorders, concentration, depression, hyperactivity in children.
Too much vitamin F in the body
With an excess of vitamin F, heartburn, stomach pain, allergic rashes on the skin (calorizer). Prolonged and severe overdose leads to severe blood thinning and may cause bleeding.
Gogen and Ganter in 1928 named unsaturated fatty acids - linoleic, linolenic and arachidine - vitamin F.
PHYSICAL AND CHEMICAL PROPERTIES
Linoleic, linolenic and arachidic acids are colorless oils.
Vitamin F is soluble in fats and in solvents of fatty substances, insoluble in water, easily oxidized by atmospheric oxygen.
Vitamin F is obtained from vegetable oils, which are saponified for this.
Linolenic acid is inactive and its main role is to activate linoleic acid. Linoleic acid found in large quantities in food products.
Arachidic acid in the body can be synthesized from linolenic acid with the participation of pyridoxine.
Arachidic acid is biologically more active than linoleic and linolenic acids by 2-3 times; it is contained in foodstuffs, it is not enough.
It was assumed that unsaturated fatty acids are not synthesized in the body. However, in the work of B.I. Kadykova et al. showed that an increased content of vitamin B 1 in the absence of fat in the diet can provide good growth and the development of animals, their survival and, therefore, protects animals from F-vitamin deficiency due to the endogenous synthesis of unsaturated fatty acids. Other B vitamins - (B 2 , B 6 , B 12) did not have this property.
Determination of the activity of vitamin F is carried out by a biological method according to the degree of change in the function of the skin of the tail of a rat (Schafer-Lin method).
Linoleic and linolenic acids are synthesized.
PHYSIOLOGICAL PROPERTIES
Vitamin F is essential for normal growth animal, it promotes the absorption of fats by the body, participates in the fat metabolism of the skin, is important for the normal course of the processes of reproduction and lactation. It prevents the development of atherosclerotic changes in the vessels, helping to reduce the level of cholesterol in the blood.
Unsaturated fatty acids favor the removal of cholesterol from the body by converting it from insoluble fatty acid esters to soluble compounds. Cholesterolemia is therefore reduced not so much by reducing the amount of fat in the diet, but by replacing animal fats. vegetable fats rich in unsaturated fatty acids.
Vitamin F increases wall resistance blood vessels. Vitamin F seems to be part of some enzymes and thus takes part in enzymatic processes. It is believed that it is an antagonist of some sex hormones (esterones and progesterones), which determines its regulatory effect on the function of the reproductive system. However, the role of vitamin F in this process appears to be limited.
Vitamin F is deposited in the liver, spleen and adrenal glands.
The need for vitamin F and its content in foods
Determining the need for vitamin F is difficult. It is assumed that a person needs to receive 1-2 g of unsaturated fatty acids per day. offered more high standards needs (4-8 g). The presence of hydrogenated fats in the diet increases the need for vitamin F.
To meet the human need for vitamin F, vegetable fats should also be included in the diet along with animal fats.
Linoleic and linolenic acids are found in in large numbers V linseed oil, arachidic - in oil obtained from peanuts (peanuts), as well as in animal fat. Sources of unsaturated fatty acids can be oils obtained from corn, sunflower, maize, soybean, sea buckthorn, cotton, poppy, fish fat and seal fat, and, to a lesser extent, butter And lard(Table 1). Oils that contain vitamin F are easily oxidized.
TOXICITY
Linoleic acid is very large doses causes various toxic phenomena: paralysis of the hind limbs, muscular dystrophy, testicular atrophy, sometimes mild endocrine disorders. It is assumed that vitamin F is to some extent an antagonist of vitamin E. Thus, the disorders observed with excessive intake of vitamin F into the body of an animal can be eliminated by the administration of vitamin E.
F-AVITAMINOSIS
In 1929, T. Barr and M. Barr showed that rats put on a diet poor in fat, but containing everything essential vitamins, fell ill; animals showed weight loss, growth retardation, dryness, peeling of the skin, in particular in the tail area, desquamation and hair loss on hind legs, tail-tip necrosis, hematuria, kidney stones and bladder. The disorder of reproduction was manifested in the form of abortion, degeneration of spermatozoa, atrophy of the uterine mucosa, ovulation disorders; there were violations of water metabolism (increased absorption of water without increasing diuresis), which led animals to death if unsaturated fatty acids were not introduced into the diet. Similar results were obtained by Hansen and Wiese1 in 1943 on dogs (hair loss, skin dryness, thickening and severe desquamation of the skin). With F-avitaminosis, there was also a shortening of the time of excitation of peripheral motor nerves and a lengthening of the time of muscle excitation.
In humans, the symptoms of F-avitaminosis are unknown.
THERAPEUTIC USE
- For skin diseases.
The effectiveness of vitamin F treatment of eczema (for different forms and stages of the disease) positive results were especially convincing in those cases where the disease was associated with a deficiency in this vitamin.
IN domestic literature there is a message about successful treatment patients with true and seborrheic eczema with vitamin F; 2 and 5% emulsions of this vitamin were applied topically (A.S. Gusarova, V.I. Leibman). Esters of linoleic and lpnolenic acids isolated from linseed oil were used as a vitamin F preparation.
Of the 56 patients treated, 26 experienced clinical recovery, in 15 - improvement, in 15 patients the treatment was ineffective.
Preparations of vitamin F - linol and linolene - were tested by G. F. Nevskaya in the treatment of patients with radioepidermitis. The author believes that these drugs are effective and significantly reduce the time of epithelialization of the affected skin. With dryness, roughness and desquamation of the skin, vitamin F has healing effect in the event that the cause of the violation was F-vitamin deficiency.
Studying local application vitamin F in the treatment ulcerative lesions skin (E. M. Sokolova) showed that vitamin F has a positive effect on the healing of trophic and pyococcal ulcers. With significant trophic changes (with rough changes in the edges of ulcers, deep lesions of underlying tissues, up to bone changes), the effectiveness of vitamin F is negligible and does not provide scarring and epithelialization of ulcers.
- With atherosclerosis
The use of vitamin F as an anti-sclerotic factor is essential. This question is still under study, and the available observations are still few in number.
Convincing results were obtained in a study conducted by P. E. Lukomsky and co-workers, when studying the effectiveness of linetol (see below) in patients with coronary atherosclerosis. They noted favorable changes in lipid and protein metabolism: a decrease in serum cholesterol, an increase in the phospholipids/cholesterol ratio, a decrease in β-globulin and β-lipoprotein fractions, and an increase in albumin.
These observations confirm that it is unsaturated fatty acids that determine favorable influence vegetable oils on lipid and protein metabolism. The authors consider it possible on this basis to use linetol for therapeutic and prophylactic purposes in patients with coronary atherosclerosis.
Everyone is familiar with the names and omega-6s. But few people correlate these terms with vitamin F. We will correct this gap. Vitamin F is symbol a complex of arachidonic (omega-6), linoleic (omega-6) and gamma-linolenic (omega-6) essential fatty acids. They enter the body with and through, when using cosmetics.
Characteristics and properties
The name "vitamin F" refers to the natural combination of essential fatty acids - arachidonic, linoleic, linolenic. The erroneous attribution of this complex to occurred from a lack of knowledge. Only in 1930 did scientists fully understand the nature of these substances. The confusion has occurred because the effects on the body are similar to those of vitamins.
From a pharmacological and biochemical point of view, it is a biologically active compound. The complex is fat-soluble, for proper assimilation, additional intake of fats is required.
Main Functions and Benefits
The main vitamins that everyone hears about are, B,. The newly opened complex is not even included in the list of vital important substances. However, with its deficiency, the body suffers, as well as with a surplus.
For adults
Vitamin F is very important for normal functioning organism. The following list shows what it is useful for:
- Proper absorption of fats by the body.
- Bringing out the bad.
- Prevents unwanted deposits in blood vessels.
- Strengthens the circulatory system.
- Promotes .
- Heals the skin.
- Required for .
- Affects the reproductive function, normalizing it.
- Fights inflammation.
- Is additional source for muscles.
- Strengthens bone tissue.
- Perfectly established itself as an effective anti-allergic agent.
- Prevents development.
Vitamin F is called " skin vitamin”, This emphasizes its exceptional role for beauty and.
Oil masks contribute to . They may contain any ingredient. The main condition is that vegetable oil is present in the composition: sunflower, peach. The list can be continued for a long time. When buying age, you need to pay attention to the composition. The presence of omega-3 and omega-6 guarantees a rejuvenating effect.
For this substance is important in terms of reproduction, it prevents inflammation of the prostate and lack of mobility spermatozoa.
For children
The benefits are the same as for adults. The effect of deficiency and overdose will be described below.
Foods Containing Vitamin F
The main source is vegetable. First of all, these are various oils:
- linen;
- sunflower;
- corn;
- soy;
- peanut;
- walnut;
It is clear that the oil must be first pressing, unrefined, without synthetic additives. Besides, vitamin F in sufficient quantities found in the following products:
- crude .
- herring;
- sardines;
- tuna;
- salmon;
- trout.
Daily requirement and norm
Some of the fat-soluble acids are not produced by the body, so they must be obtained from food. As with all other vitamins, there is a consumption rate for this complex of substances.
Did you know? Eskimos of Greenland eating oily fish do not have heart problems. The discovery of this fact sparked interest in omega-3 and omega-6 in the world.
For men and women
Physiologists and nutritionists have not come to a consensus on how many fat-soluble acids the body needs per day. Agreed on an approximate rate of 1000 mg. This norm is contained in 25-40 g vegetable oil. That is, the usual daily ration satisfies this need. In some countries, 1% of all calories consumed per day is considered a normal amount.
The consumption rate in adults increases 10 times if:
- Increased cholesterol.
- observed.
- Diagnosed.
- Available .
- Diagnosed with prostatitis.
- An organ transplant was performed.
The complex provides a slow metabolism of fats, this is its function in these diseases.
For pregnant
Consumption rates for women are determined by a gynecologist in antenatal clinic, Where future mom It is registered. Seek appropriate advice from your pediatrician. The norm in these cases increases according to indications. More often there is no such need if the nursing mother has a balanced diet.
For athletes
The unique property of omega-3 and omega-6 - recovery muscle tissue. Used for this redundant subcutaneous fat. Sports people know this very well, and therefore they increase the dosage for security athletes. When the need is 5-6 g, at competitions - 10-12 g per day. Specially designed drugs are taken with high content of this complex.
For children
Any discrepancy proper diet, especially long-term, immediately affects the condition of the child. This is especially noticeable in children under one year old. Insufficient intake of fat-soluble acids in the body is characterized by such signs:
- Weight loss in the absence of .
- Tearfulness, lethargy, capriciousness.
- Reinforced.
- Dryness or, conversely, excessive, peeling.
- and bundle.
- Frequent skin infections.
- Increased water consumption.
- Violation of the urinary regimen.
- Growth retardation.
- Diarrhea.
Hypovitaminosis and overdose
Excessive or insufficient intake of the complex into the body immediately manifests itself in a number of characteristic signs.
Vitamin F (Vitamin F) is an anti-cholesterol, fat-soluble vitamin, consisting of unsaturated fatty acids obtained from food.
Actually, Vitamin F should be understood as combination of several fatty acids: linoleic, linolenic, arachidonic, therefore, in early sources, there is no mention of vitamin F, and only now this name has begun to be used after the systematization of the above 3 acids.
When both families of polyunsaturated fatty acids were first discovered in 1923, they were classified as vitamins and named "vitamin F". In 1930 both families were shown to be fats and not vitamins at all.
But, nevertheless, leaving the traditional name “vitamin” for polyunsaturated fatty acids, they should, from a biochemical and pharmacological point of view, be singled out in special group biologically active compounds with both paravitamin and parahormonal effects. In favor of the first is their ability, when introduced into the body, to eliminate avitaminosis-like phenomena. In favor of the parahormonal action of polyunsaturated fatty acids in the presence of the enzyme prostaglandin synthetase, the ability to turn into prostaglandins, leukotrienes, thromboxanes and other powerful intracellular mediators of hormonal effects is evidence.
Linoleic, linolenic, arachidonic acids are very sensitive to sunlight, elevated temperatures, and are also quickly destroyed when in contact with air, but with proper storage and use of products containing vitamin F, the body is completely provided with it.
The main property of vitamin F is participation in the absorption of fats, normalization fat metabolism in the skin and excretion of excess cholesterol from the body. This vitamin is especially relevant for fast food lovers, in which some food is simply saturated with cholesterol. And in general, in the era of GMOs, it is always worth watching what we, dear readers, eat.
Vitamin F is also important for the cardiovascular system, because. in addition to removing excess cholesterol, it also prevents its excess deposits in the arteries, strengthens the walls of blood vessels, improves blood circulation, and normalizes blood pressure and pulse.
Due to the improvement in fat metabolism, weight is normalized, which positively affects the health of people suffering from overweight body. By the way, if excess weight is an urgent issue for you, I suggest you read, in which it is written quite well how to remove extra pounds.
Vitamin F is a fat-soluble vitamin, so it needs fat to be absorbed.
Vitamin F also effectively fights inflammatory processes in the body, improves tissue nutrition, affects reproduction and lactation, has an anti-sclerotic effect, and ensures the functioning of muscles. In addition, it deeply moisturizes the skin, keeping it in healthy condition. Another boasts a similar function.
Vitamin F is used for prevention and treatment skin diseases, immunodeficiency and oncological diseases.
Vitamin F has an anti-allergic effect. Gamma-linolenic acid is able to transform through dihomo-gamma-linolenic acid into prostaglandins E1. It is known that prostaglandins E1 inhibit the first phase of histamine release, for example from granules mast cells, and stop allergic bronchospasm caused by histamine, and also have a sensitization warning effect, like histamine inhibitors.
Vitamin F plays an important role in the musculoskeletal system. By providing normal nutrition to the tissues of the joints, fatty acids have a preventive effect on the development of rheumatoid diseases.
Gamma-linolenic acid, like other polyunsaturated fatty acids, is an energy substrate in the process of intracellular respiration and is part of the phospholipids of animal cell membranes. With a lack of it in food, there is a disruption in the functioning of biological membranes and fat metabolism in tissues, which leads to the development pathological processes, in particular, liver damage, atherosclerosis of the vessels develops.
In addition, vitamin F has many other functions:
- treats a number of skin diseases:, and;
- protect the skin from aging;
- maintains in a healthy state: hair, nails, mucous membranes of the gastrointestinal tract ( gastrointestinal tract);
- has anti-inflammatory and antihistamine effects;
- improve the process of sperm maturation, which has a beneficial effect on reproductive function;
- stimulates the immune system (protection) of the body;
- prevents the formation of blood clots;
- protects cells from damage harmful substances;
- affects the formation of prostaglandins and much more.
Vitamin F metabolism
Essential fatty acids are absorbed into small intestine, like other fatty acids, and are transported as part of chylomicrons to organs. In tissues, they are used to form the most important lipids included in biological membranes and have regulatory activity. During metabolism, some of their double bonds are restored.
If there is enough linoleic acid in the body, then the other two fatty acids can be synthesized. Excessive carbohydrate intake increases the need for vitamin F.
The body stores this vitamin in the heart, liver, kidneys, brain, blood, and muscles.
Most often, vitamin F deficiency manifests itself in early childhood(in children under 1 year old), which may be due to insufficient intake of them with food, malabsorption, infectious diseases. The clinic of hypovitaminosis in children is manifested by stunting, weight loss, peeling of the skin, thickening of the epidermis, increased water consumption with a decrease in diuresis, loose stools.
Adults also show suppression reproductive functions, the development of cardiovascular and infectious diseases.
In addition, vitamin F deficiency can lead to the development of diseases that are difficult to treat, as well as premature aging.
With a lack of vitamin F, the work of the liver, immune and cardiovascular systems suffers.
With a prolonged lack of vitamin F in adults, the risk of developing arterial hypertension (AH), atherosclerosis, and their complications, and cerebral stroke, increases.
Additional symptoms of vitamin F deficiency:
- skin diseases can be observed (in particular), even in infants;
— allergic diseases;
- dullness, brittleness and hair loss;
- brittle nails;
- acne;
- excess cholesterol;
— cracks, incl. anal;
- Decreased firmness and elasticity of the skin;
- appearance.
Indications for taking vitamin F
As we already know, unsaturated fatty acids (vitamin F) are indispensable, but they are not formed in the body themselves, so they must be supplied with food.
The daily requirement of vitamin F is measured in mg.
There is no clear data on the required amount of vitamin F for the body, so there are approximate data - about 1000 mg.
To get this amount of fatty acids to the body, it is necessary to swallow 25-35 g (two tablespoons) of vegetable oil.
For people with high cholesterol blood, suffering from overweight, vascular atherosclerosis, it is recommended to consume vitamin F 10 times more, which is associated with its ability to accelerate the slow metabolism of fats.
Also, the dosage increases with sports. If the type of exercise is speed-strength, then during training the need is 5-6 g per day, at competitions 7-8 g per day. If the classes are aimed at developing endurance, then the entire training period, the dosage of vitamin F is 7-9 g per day, during the competition it increases to 10-12 g per day.
In addition to athletes daily dose vitamin F should be increased for pregnant and lactating mothers. True, during pregnancy and breastfeeding, doses should be prescribed only by a doctor.
The absorption of fatty acids in the intestine is affected by the composition of the food consumed. The more carbohydrates, the less fat-soluble vitamins, including vitamin F, are absorbed. Carbohydrates act as a kind of sponge that “absorbs” linoleic and linolenic acids.
Additional vitamin F is also required for people undergoing treatment for skin and autoimmune diseases, prostatitis, diabetes mellitus, and organ transplant operations.
Natural
vegetable. Vegetable oils from the ovary of wheat, flaxseed, sunflower, safflower, soybeans, peanuts; almonds, avocados, walnuts, sunflower seeds, black currants, dried fruits, oatmeal, corn, brown rice. All vegetable oils must be first cold pressed, unfiltered, undeodorized (i.e. retained their smell).
Animals. Fatty and semi-fatty fish (salmon, mackerel, herring, sardines, trout, tuna), fish oil.
Synthesis in the body. Vitamin F is not synthesized in the body.
Chemical
Information is expected.
Vitamin F is very unstable elevated temperatures, i.e. it is only found in cold-pressed oils, which should be considered when choosing this product. Besides, sunlight also reduces the content of vitamin F in the oil, so it should be stored in a dark, cool place.
Interaction of vitamin F with other substances
Features of vitamin F - fat-soluble, very sensitive to light, heat and contact with air, which gives rise to the formation of toxic oxides and free radicals therefore, to protect vitamin F, it should be taken along with antioxidants (vitamin E, beta-carotene and selenium).
In order for vitamin F to last longer in the body, it is necessary to use it together with vitamin B6, or.
Helps vitamin D perform its function of strengthening bones.
Promotes more efficient deposition of calcium and phosphorus salts in bone tissue.
The action of vitamin F is enhanced together with zinc and vitamins B6 and C.
Vitamin F video
Vitamin F is a complex of unsaturated fatty acids, in particular linoleic, arachidonic (both omega-6 fatty acids) and linolenic (omega-3). In addition, the vitamin contains docosahexaenoic and eicosapentaenoic acids.
Vitamin F belongs to the group of fat-soluble vitamins. It enters the body with food, as well as through the skin, as part of ointments and creams with vitamin F.
Vitamin F and its functions in the body
In the body, polyunsaturated fatty acids accumulate mainly in the kidneys, heart, brain, blood, liver, and muscles. After absorption through the intestinal wall, the vitamin is delivered to the above organs, where it performs its functions:
- Takes part in the synthesis of fats produced in the body;
- Participates in the metabolism of cholesterol;
- It is one of the elements that have antihistamine and anti-inflammatory effects;
- Takes part in spermatogenesis;
- Participates in the synthesis of prostaglandins;
- Ensures the functioning of the body's immune system;
- Affects the speed of wound healing;
- Along with vitamin D, it promotes the deposition of phosphorus and calcium in the bones.
Being structural element cell membranes, vitamin F is involved in protecting the cell from pathogenic environmental influences, preventing its transformation into a cancerous one.
One of the components of the vitamin - linolenic acid - is involved in the formation of elements that reduce blood clotting, prevent platelets from sticking together and normalize blood pressure, which reduces the likelihood of stroke and heart attack.
With the ability to relieve pain, swelling and improve lymph flow, vitamin F plays a significant role in eliminating inflammatory processes in organism.
The effectiveness of the vitamin in the fight against the development of atherosclerosis is known. This ability is associated with the properties of unsaturated fatty acids to influence the normalization of fat metabolism and accelerate the removal of excess cholesterol from the body.
The use of vitamin F cream can significantly improve appearance skin and hair as the vitamin is an excellent nutrient.
The main sources of polyunsaturated fatty acids include vegetable oils: soybean, linseed, corn, sunflower, nut, olive and a number of others, as well as animal fat.
In addition, the high content of vitamin F in the products of the following categories:
- Salmon, herring, mackerel and other types of sea fish;
- Dried fruits;
- sunflower seeds, peanuts, walnuts, almond;
- Legumes, soybeans;
- Avocado;
- Black currant;
- Oatmeal;
- Sprouted grains.
Lack of vitamin F in the body
Vitamin F deficiency is dangerous for the body, so it is important to prevent its development. You should pay attention to the first signs of its shortage:
- The appearance of various inflammations;
- The occurrence of allergic reactions in the form of urticaria, itching, lacrimation, runny nose;
- The appearance of a blockage sebaceous glands on the skin (pores), as a result - the appearance of acne and blackheads;
- Dry skin.
The danger of a lack of vitamin F is also that the work of the cardiovascular system and kidneys is disrupted. With prolonged vitamin deficiency, the risk of developing a heart attack, atherosclerosis, and stroke increases.
Avitaminosis in children is expressed in the absence of normal weight gain, low growth rate, and the appearance of peeling on the skin.
The condition of the skin and hair also noticeably worsens: dryness and unkempt appearance appear.
Too much vitamin F
The use of vitamin F in large doses is also dangerous, which, however, is much less common. Excessive consumption of unsaturated fatty acids, in particular linoleic and linolenic, leads to allergic reactions, the appearance of pain in the stomach and heartburn. Prolonged overdose can cause bleeding, tk. blood viscosity is markedly reduced.
Daily intake of vitamin F
The unsaturated fatty acids that make up the vitamin are not reproduced by the body, which is why it is important to ensure that right amount ingested daily. Although there is no clear dosage recommendation, many countries have adopted a guideline of 1% of daily requirement body in calories (which differs depending on age, weight, gender and other indicators). So, the average figure is called 1000 mg of vitamin F. This amount of the substance contains approximately 30 g of vegetable oil (which corresponds to two tablespoons). However, persons with increased level cholesterol in the blood, as well as those who are overweight, it is recommended to increase the dosage by 10 times.
Also hedgehog daily dose vitamin F can be increased with intensive physical activity. With a speed-strength load, at least 5-6 g of unsaturated fatty acids should be consumed on training days and 7-8 g each during competition periods. When exercising aimed at developing body endurance, the dosage is increased to 7-9 g per day on training days and up to 10-12 g on competition days.
In addition, it must be borne in mind that the composition of the food taken directly affects the absorption of vitamin F. In particular, it decreases in proportion to the amount of carbohydrates eaten. The fact is that carbohydrates are a kind of sponge that absorbs vitamin F in the intestines.
How to Store Foods Containing Vitamin F
When storing products containing polyunsaturated fatty acids, it should be borne in mind that the complex is very sensitive to high temperatures. This also applies to the method of manufacture: when buying oil, it is important to choose what was obtained by cold pressing.
Sunlight is also detrimental to vitamin F in foods. Oils should be stored in dark place with low temperature.
Vitamin F and other substances
It is believed that vitamins E, B6, as well as ascorbic acid contributes to the retention of a complex of unsaturated fatty acids in the body.
The stability of fatty acids is provided by zinc ions.
Vitamin F helps the absorption of vitamins D, A, E, B.