Vitamin
F Fatty Acids
Source: anyvitamins.com
Vitamin
F, essential fatty acids are composed of two fatty acids - linoleic acid (LA)
and alpha-linoleic acid (LNA) - with linoleic acid being the most complete fatty
acid. There are two basic categories of EFA's (essential fatty acids) - omega-3
and omega-6 which include linoleic acid and gamma-linoleic acid. The body is not
capable of manufacturing essential fatty acids, while the fatty acid arachidonic
acid can be synthesized in the body from linoleic acid.
Fatty
acids are required for
Fatty
acids are needed for normal growth and behavior and help with healthy cell
membranes, a well balanced hormone level and properly working immune system.
They
are essential for the synthesis of tissue lipids, play an important role in the
regulation of cholesterol levels, and are precursors of prostaglandins, hormone
like compounds producing various metabolic effects in tissues.
To
the skin, it brings suppleness and a youthful appearance and hair becomes more
shiny and healthy when in good supply. It also seems important in the
manufacture of sex and adrenal hormones. Fatty acids also stimulate the growth
of the beneficial intestinal bacteria. Edema has also been reported with fatty
acids in short supply.
Arthritis
is said to benefit from these fatty acids and they also aid in the transmission
of nerve impulses and a shortage may lead to learning disabilities and a problem
with recalling information.
Deficiency
Hair
loss and eczema may be indicated when deficient in Vitamin F and may cause
damage to the kidneys, heart and liver. Behavioral disturbances are also noted
when deficient. The immune system can become less efficient with resultant slow
healing and susceptibility to infections.
Tear
glands can also not work effectively and may dry up. Blood pressure and
cholesterol levels may be higher when deficient and blood more likely to form
clots.
Dosage
The
dosage underneath is the Recommended
Dietary Allowance (RDA), but be aware that this dosage is the minimum that
you require per day, to ward off serious deficiency of this particular nutrient.
In
the therapeutic use of this nutrient, the dosage is usually increased
considerably, but the toxicity level must be kept in mind.
To
prevent deficiency the required intake of essential fatty acids lies within the
range of 1 to 2 percent of total calories although supplementation suggest 10 -
20 percent.
Toxicity
and symptoms of high intake
Toxicity
has not been determined. Toxicity does not seem a problem, but consult your
medical practitioner before adding a fatty acid supplement if you have a medical
condition.
Best
used with
Try
and combine your fatty acids with Vitamins B3, B6, C and E for maximum benefit
and make sure zinc, magnesium and selenium are available.
When
more may be required
People
that are overweight, have dry eyes, bruise easily and have frequent infections
may consider increasing their intake as well as those on a low fat diet or with
a dry skin, dandruff or brittle nails.
Enemy
of fatty acids
The
vitamin is sensitive to heat, air and is lost in processing. Heating the fatty
acids can result in free radicals being formed.
Other
interesting points
When
buying a supplement of fatty acids, make sure they are in balanced quantities -
but please remember that these oils are unstable. Heat and light must be
excluded when extracting these oils and must be stored away from light.
If
fatty acid oils are hydrogenated, as in the manufacture of margarine, the
linoleic acid is converted into trans-fatty acids - not beneficial to the body.
Food
sources of fatty acids
Fatty
acids available in evening primrose oil, grape seed oil, flaxseed oil, and oils
of grains, nuts and seeds, such as soybean, walnuts, sesame, and sunflower. Also
present in avocados, as well as meat and fish like salmon, trout, mackerel and
tuna.
Omega-6
EFA is found in raw nuts, seeds, legumes, grape seed oil and flaxseed oil.
Omega-3 EFA is found in fish, canola oil, and walnut oil.
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