Vitamin F is less known than other vitamins, yet it plays a crucial role in overall health. It consists of essential fatty acids—linoleic acid (omega-6) and alpha-linolenic acid (omega-3)—which the body cannot produce on its own and must be obtained through diet.
These nutrients positively impact blood pressure, the immune system, brain function, heart health, and even mood and metabolism. For this reason, it’s important to include them in a balanced diet by varying food sources.
What Is Vitamin F, What Does It Do, and Which Foods Contain It?
What is Vitamin F?
Vitamin F refers to two essential fatty acids:
- Linoleic acid (LA) – Omega-6
- Alpha-linolenic acid (ALA) – Omega-3
Since the body cannot synthesize them, they must be obtained from food. These fats should make up about 30% of daily energy intake, as recommended by nutritional guidelines.
What Are the Benefits of It?
Vitamin F is involved in numerous bodily functions, including:
- Supporting vitamin absorption – helps the body absorb fat-soluble vitamins like A (for skin health), D (for bones), and E (for circulation and anti-aging effects).
- Weight management – helps regulate sugar absorption and promotes satiety.
- Heart health – reduces inflammation and helps maintain balanced cholesterol levels.
- Brain function – supports cognitive health and serotonin production, enhancing mood.
Where to Find Vitamin F?
To get enough of this vitamin, include these foods in your diet:
Healthy fats – Avocados, olive oil, nuts (walnuts, almonds, pine nuts, cashews).
Fatty fish – Sardines, anchovies, herring, mackerel, salmon, trout, cod.
Seeds & plant sources – Chia seeds, flaxseeds, algae (nori, kombu), leafy greens (spinach, kale, purslane, glassworts).
By adding these foods to your meals, you can easily meet your daily needs and boost your overall well-being!
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This article first appeared on Grazia.it – author: Angela Antomare
Photo Credits: Unplash
