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Explaining how Vitamin F is beneficial to our health

by Gabriel Rosoga on 27 January 2016
Beauty & Skin care, Nutrition     |      cucumber,  juvenile acne,  skin health,  sunflower seeds,  Vitamin F

vitamin F sources
Vitamin F is also known as the antidermatitis vitamin, consisting of a mix of monounsaturated and polyunsaturated fatty acids, which are very easily oxidized in the presence of vitamin B6 and E. The two fatty acids (linolenic acid and arachidonic acid) are absorbed in the intestine when interacting with vitamin E, which is basically the trigger synthetization mechanism.

Vitamin F is especially important for skin health, and its absence might lead to skin deterioration and other skin and nail related conditions or different types of eczema.

Natural sources of Vitamin F
1) Vegetable oils – extracted from sunflower seeds, avocado, wall nuts, almonds, soy, peanuts, flaxseeds.
Three table spoons of sunflower seeds contain the necessary daily amount of vitamin F. One avocado sliced and put into the salad provides 50% of your daily Vitamin F needs. Flaxseeds oil typically contains 7 grams of Vitamin F for every table spoon, and is one of the best absorbing source.

Vegetable oil

Fig 1 – A cup of flaxseeds oil is a great source of Vitamin F

2) Cucumbers, which are known to have multiple health benefitsCucumbers are very rich in vitamin F, and may actually be used externally, by applying them on the skin, acting in a manner similar to aloe.


Fig.2 – Slices of  cucumber represent a great alternative to aloe

3) Cocoa butter – the process of making cocoa butter is closely related to that of obtaining cocoa powder. Cocoa butter is made by crushing the cocoa beans and separating the fat from the rest of the remains, which constitute the cocoa butter. The fat is then run through a hydraulic machine, and turned into butter. Cocoa butter, with its 3% linoleic acid, is a very good antioxidant, acting well on the skin, with the ability of protecting, hydrating and softening it.

cocoa butter

Fig.3 – Cocoa butter is raw shape – rich in good fatty acids

4) Fish – tuna, salmon and halibut contain significant amounts of Vitamin F (omega 3 fatty acids). Eating fish is generally considered a healthy habit, with the condition of not exceeding 2 or 3 meals containing fish per week.


Fig.4 – Eating fish a few times per week has many health benefits

Health benefits of vitamin F

  •  Vitamin F protect the skin agains UV rays
  •  Prevents the arteries from clogging with cholesterol. This effect is particularly important since the action mechanism implies liver fortification.
  •  Helps prevent obesity and overweight. Vitamin F has a regulatory function over the appetite, combatting sudden craves, sugar drops and other factor that may lead to an abnormal level of food intake
  •  Act as an antiallergenic, with very good results in times of sudden weather change, when these affections may be more likely to happen
  •  Helps prevent and treats the causes of juvenile acne and psoriasis
  •  A very good stimulant for hair growth.

It is a well known fact that vitamins are best absorbed into the organism, when broken down from fresh foods. However, if you need an extra dose of vitamin F, to help with some of the health issues described above, health experts recommend that Vitamin F be taken before meals, in conjunction with vitamin E.
Vitamin F doses should be higher for those people eating large quantities of carbohydrates, as carbs deplete the body of vitamin F.

Explaining how Vitamin F is beneficial to our health

vitamin F sources
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