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.
Fig 1 – A cup of flaxseeds oil is a great source of Vitamin F
2) Cucumbers, which are known to have multiple health benefits. Cucumbers 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.
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
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.