Vitamin F is necessary and important for human health. Undoubtedly, all vitamins are necessary and beneficial for health. They are great amount. The most popular and known to everyone are A, B, C, E.
Each of them has its own influence and has a certain benefit for the organs or systems of the body. But few people have probably heard about such a vitamin as F.
And it also exists and plays an important role for the development of the body and all human health.
The popularity of vitamin F is not so great, because it was discovered much later than all known vitamins. Vitamin F in its composition refers to fatty acids.
There are three of them in total and they have the following names - arachidonic, linoleic and linolenic. The vitamin owes its name to the fact that English language the word "fat" begins with this letter.
The benefit of this vitamin is that it gives elasticity, firmness and beauty to your skin, which allows you to always look attractive, but also in many other ways.
First of all, vitamin F is good for facial skin.. This prerogative is due to its fat composition.
Lack of vitamin leads to acne on the skin, blackheads, and such troubles as eczema can also occur. Skin pigmentation changes. In addition to all this, small sores may even appear on the skin of the body.
Skin problems are apparent cause. Other dirty tricks lie much deeper. The lack of fats that make up the vitamin can cause a malfunction in the body.
Vitamin F helps regulate blood cholesterol levels, normalize blood circulation, blood pressure and metabolism. Vitamin F is also useful for the coordinated work of the heart and blood vessels. 
It helps to thin the blood, thereby preventing the appearance and accumulation of blood clots. It is also good for inflammatory processes, swelling and pain. different types because it helps eliminate all these discomfort.
Lack of fatty acids leads to problems with musculoskeletal system. In order to avoid this, you can just take vitamin F.
Diseases such as osteochondrosis, sciatica and arthritis will be little known to you if you consume enough vitamin F.
It is also rightfully called the "vitamin of beauty". After all, it helps not only the skin to look beautiful, but also copes with brittle hair and foliation of nails.
Given such a rich list of beneficial effects, it can be noted that vitamin F is a kind of building material for the entire human body. From its acute shortage, tissues and cells can begin to collapse. This will subsequently lead to more short term life.
Now let's talk in more detail about the functions of vitamin F when it enters human body. It has a beneficial effect on the membranes of all organs and their cells, helping them to recover faster, renew themselves and generally appear.
It can also help in the accumulation and restoration muscle mass. And if this vitamin is used in tandem with other well-known ones - A, E, K, then you can get the most desired result.
In cosmetology, for example, it is used in conjunction with other vitamins. Regular intake of foods with vitamins F in the composition helps to smooth fine wrinkles and significantly slows down the process of emergence of new ones.
In addition, the complexion improves, blood circulation improves and blood vessels are cleansed. Also, the fats of this vitamin help keep the skin hydrated and act as a kind of barrier from external negative influences.
Summarizing all that has been said, it is necessary to highlight the main functions of vitamin F for the body and human health:
1. Performs the role of an anti-inflammatory agent.
2. Affects spermatogenesis.
3.Significantly increases the immune response.
4. Heals wounds.
5. Prevents obesity by helping the body absorb and break down fats.
6. Helps the liver, removing everything harmful from the body.
7. Has a rejuvenating effect.
8. Beneficial effect on the sexual function of both sexes.
Lack of vitamin F in the body
A lack of vitamin F in the body can give out very clear evidence. The skin becomes dry, rough, unattractive, quickly aging, flaky.
In addition, on the skin of the most exposed areas - the face, décolleté and back - various spots and pigment disorders appear. This is a major change in the subcutaneous tissue.
The thing is that the sebaceous glands begin to clog. Such an environment becomes quite beneficial for the emergence and further reproduction of all kinds of microbes, bacteria and other harmful microorganisms. Because all this dirt soon crawls out.
Foods with vitamin F
To make up for the lack of vitamin F, you need to know in which products it is available.
1) It is present in many vegetable oils - corn, rapeseed, linseed, sunflower, peanut, olive, nut.
The effect and benefits of the oil will be if it is as fresh as possible and it is cold pressed. It should be eaten raw. But not only oil can take advantage of this vitamin.
2) sea fish(salmon, mackerel, trout).
3) fish oil.
4) soy and legumes.
5) avocado.
6) blackcurrant.
9) almonds.
10) dried fruits.
At the same time, eating foods containing a significant amount of vitamin F, you can oversaturate the body. This too will have bad consequences.
First of all, allergic rashes will appear, heartburn and stomach pain will also torment. And with a very large overdose, internal bleeding can begin.
To saturate your body with vitamin F, eat fresh salads seasoned with vegetable oil of any kind. Also, do not refuse steamed fish or a handful of dried fruits.
The main thing to remember is that products containing this vitamin must be subjected to minimal heat treatment. This will help you keep the maximum benefit.
If possible, eat raw; if not, cook with minimal exposure to heat. Great option- steam cooking. 
This type of vitamin can be taken not only inside. masks from vegetable oils- excellent for the skin. You can simply spread it directly on the face, after washing off warm water. It can also be combined with other ingredients.
Several recipes.
To refresh the skin, give it elasticity and shine, you can make a mask of vegetable oil, honey, chamomile infusion and egg yolk. All this is mixed, applied to the face and décolleté. After ten minutes, wash off with warm water.
A tandem of lettuce leaf crushed to a state of gruel will help moisturize the skin, lemon juice and the same oil. You can also add components that are suitable exclusively for your skin type.
As you have seen, the benefits, importance and necessity of vitamin F for each person are quite considerable.
Therefore, do not forget about those products in which it is available when preparing meals for your family. So that everyone can fully extract maximum benefit for myself.
Gogen and Ganter in 1928 called unsaturated fatty acid- 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 is found in large quantities in foods.
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 with employees it was shown that increased content 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 vitamin F activity is carried out biological method according to the degree of change in the function of the skin of the tail of the rat (Schafer-Lin method).
Linoleic and linolenic acids are synthesized.
PHYSIOLOGICAL PROPERTIES
Vitamin F is necessary for the normal growth of the animal, it promotes the absorption of fats by the body, participates in the fat metabolism of the skin, and 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 with 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. Higher requirements (4-8 g) were also proposed. 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 large quantities in linseed oil, arachidic - in oil obtained from peanuts (peanuts), as well as in animal fat. Sources of unsaturated fatty acids include oils derived from corn, sunflower, maize, soybean, sea buckthorn, cotton, poppy, fish oil, and seal oil, as well as, in lesser degree, butter and lard (Table 1). Oils that contain vitamin F are easily oxidized.
TOXICITY
Linoleic acid in very large doses causes various toxic effects: 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 introduction 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 cases where the disease was associated with a deficiency in this vitamin.
AT domestic literature there is a report on the successful treatment of 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 who underwent treatment, 26 had a clinical recovery, 15 improved, and 15 patients did not respond to treatment.
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 a therapeutic effect if the cause of the violation was F-vitamin deficiency.
A study of the topical application of vitamin F in the treatment of ulcerative skin lesions (EM 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.
The observations made confirm that it is unsaturated fatty acids that determine the beneficial effect of 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.
Vitamin F called a complex of compounds called unsaturated fatty acids. This element became known to mankind relatively recently.
It does not apply to life important vitamins However, its intake is necessary for the normal functioning of body systems.
A few decades ago, vitamin F was not considered very significant for health - this is due to the fact that scientists did not immediately identify the connection between the presence of a sufficient amount of unsaturated fatty acids and the functioning of internal organs.
Over time, numerous laboratory studies have confirmed that insufficient intake of vitamin F contributes to skin problems and also degrades performance. nervous system and heart muscle.
Role in the body
Vitamin F is composed of polyunsaturated fatty acids. Science knows a large number of of these elements, but the term "vitamin F" is used to refer to only four of them:
- linoleic;
- linolenic;
- eicosapentaenoic;
- docosahexaenoic.
Despite the fact that these acids are common fats, they are still called a vitamin (the term is used even in scientific medical communities).
Vitamin F is needed for correct formation organs and tissues, especially during the period of intensive growth of young children.
Also, the regular use of this vitamin helps to strengthen the nervous system, increasing concentration, improving memory and stabilizing the emotional state.
Polyunsaturated fatty acids are an excellent tool for the prevention of diseases such as atherosclerosis and diseases of the organs of vision.
In addition, it performs the following functions in the body:
- contributes to the production of "good" cholesterol, which is the main element for the structure of cell membranes;
- improves the elasticity of blood vessels, increases their strength;
- accelerates the healing of various skin injuries: wounds, burns, cuts, cracks;
- as part of complex therapy reduces the intensity inflammatory processes in the body;
- participates in the processes of bone tissue formation;
- stimulates the production of prostaglandins, necessary for the health of nerve cells;
- provide the synthesis of lipids, allowing to maintain good condition skin, hair and nails.
The regular use of vitamin F is very important for young men who are planning to soon have heirs - this element affects the formation of sperm, improves its quality and increases the activity of spermatozoa.
Also, this vitamin will be useful for men over 40 who experience problems with potency.
How to take vitamin F
Until now, scientists are arguing about how much of this vitamin is needed. healthy person.
To date daily rate for an adult is at least 1 milligram per day. The need to increase the dosage occurs in the following cases:
- during the period of recovery and rehabilitation;
- with a poor diet low content fats;
- after surgical interventions;
- with a history of diabetes mellitus;
- with high levels of cholesterol in the blood;
- with skin problems or diseases.
Also, the need for fatty acids increases during childbearing and during breastfeeding. Pregnant women and nursing mothers need about 1.5 mg of vitamin F per day.
Daily need of children in this vitamin fluctuates within 0.6 to 0.8 mg.
Advice! For the full absorption of vitamin F, an additional intake of antioxidants, zinc and vitamin B6 is required.
Vitamin F deficiency
Understanding that the body lacks vitamin F is quite difficult, since the signs of a deficiency are very similar to the symptoms of other conditions characterized by similar manifestations.
The most important symptom indicating a lack of this vitamin, manifests itself in skin problems: it begins to peel off, blush, acne appears, acne.
Often develop different skin diseases: urticaria, eczema, seborrhea and others. In severe cases, even complete baldness is possible, which cannot be corrected.
Young children may experience developmental difficulties, including intellectual ones. They are often tired, parents may notice the appearance of irritability and aggression, as well as constant mood swings.
Other problems that can result from chronic vitamin F deficiency include: 
- nervous disorders;
- migraine;
- prolonged depression;
- impaired coordination of movements;
- disorders in the sexual sphere in men;
- an increase in the risk of atherosclerosis due to disturbances in the functioning of blood vessels.
Main reason, leading to the fact that a person is faced with a deficiency of unsaturated fatty acids - is it an unhealthy or monotonous diet, in which the body does not receive a sufficient amount of various substances and elements necessary for normal life.
Indications for use
There are some indications for the use of vitamin F, for example:
- skin diseases;
- diseases and pathologies of the cardiovascular system;
- work associated with hard physical labor;
- periods of intense mental activity (for example, preparing for exams or working on a dissertation);
- diets low in fat;
- lagging behind in physical and intellectual development in young children;
- pregnancy and lactation.
Video: "Description of vitamin F"
Sources of Vitamin F
Food sources of both animal and vegetable origin can act as sources of the vitamin.
| Plant food: | unrefined vegetable oil |
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| nuts |
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| seeds |
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| avocado | -- | |
| black currant | -- |
It is interesting! 15 walnuts or 25 g of cold-pressed oil cover the daily requirement for unsaturated fatty acids.
Video: "Sources of unsaturated fatty acids"
Vitamin F complexes
Taking a synthetic form of vitamin F is prescribed if the diet does not cover the daily requirement for this vitamin. This situation occurs if the menu does not contain products containing unsaturated fatty acids.
Most well-known drugs with vitamin F content:
- "Vitamin F99";
- "Linetol";
- "Lipostabil";
- "Essentiale".
Interaction with other substances
Improves calcium absorption, contributing to an even distribution throughout the body.
Vitamin F, unlike other vitamins, is not one substance, but a whole group of polyunsaturated fatty acids. The main one is linoleic acid, followed by linolenic and arachidic fatty acids.
None of them are synthesized in the body. But with a sufficient supply of food products linoleic acid, the body can produce other forms from it.
Vitamin got its name from the first letter English word fat - "fat". This is understandable: the substances that make up the group are found mainly in oils and oily products.
Products containing
The highest content of linoleic and related acids that make up the complex called "vitamin F" is noted in various oils vegetable origin:
- olive, sunflower, soy, peanut, corn, linseed, walnut and others;
- in fish oil and ocean fish: cod, halibut, mackerel, tuna, shark liver;
- in avocado, nuts, blackcurrant.
There is practically no vitamin F in meat. AT fried foods polyunsaturated acids are also not preserved: they all quickly decay under the action of high temperature and in the world. Moreover, the decay products cannot be called neutral.
Medical preparations
The following dosage forms are best known
- Vitamin F 99 (in capsules and in the form of an ointment);
- Linetol;
- Essentiale;
- Lipostabil.
In addition, it is contained in all medicines, which indicate the presence of substances "Omega-3" or "Omega-6".
Vitamin F is also used in the production of cosmetics for hair and, as it is well absorbed and successfully enters the blood and tissues through the skin.
daily requirement
1-2 grams of vitamin F per day for a healthy person with moderate physical activity enough.
At high physical activity the need is increasing, that is, people physical labor, athletes need vitamin F in slightly higher amounts.
Pregnant and breastfeeding mothers also need higher doses of poly unsaturated acids.
A sufficient amount of unsaturated fatty acids is contained in 2 tablespoons, but not overcooked, but fresh. Heat treatment destroys unstable substances.
It is advisable to eat cold-pressed food, they contain linoleic and other similar polyunsaturated acids in the largest amount.
Indications for use in various dosage forms
Vitamin F performs many functions. It is responsible for the elasticity of cell membranes, for regeneration processes, for the absorption of calcium by the body. Thanks to fatty acids, the level of cholesterol in the blood is significantly reduced, and, accordingly, the risk of deposition of atherosclerotic plaques on the walls also decreases.
Getting enough vitamin F can reduce the chance of heart attack and stroke. Polyunsaturated fatty acids have a positive effect on, maintaining its health and normal function.
For appearance Vitamin F is equally important: the condition of the hair, the person, the strength and health of his nails depend on this substance. Hypovitaminosis in vitamin F leads to dry skin, the appearance of acne, rashes, age spots, brittle hair and hair loss.
Hypertension is also often the result of insufficient intake of vitamin F.
However, it must be emphasized: in the dosage form, this substance can be taken only as prescribed by a doctor. Usually you can get the required amount of a valuable substance with food. Vitamin F 99 in capsules is prescribed after a mandatory detailed medical examination.
Vitamin deficiency and excess
Hypovitaminosis, associated with insufficient intake of unsaturated fatty acids in the body, manifests itself in a deterioration in the condition and appearance of the skin, nails and hair.
Allergic reactions may worsen or appear various substances. Urticaria, acne is often noted, the skin becomes rougher. Raise blood pressure may also be indirect evidence of vitamin F deficiency.
Hypervitaminosis is extremely rare and only if a person takes vitamin F in a dosage form in excess of the dosage. Weight may increase, pain and discomfort in the epigastric region, heartburn may appear.
Interaction with other drugs and vitamin-like substances
Vitamin F promotes good absorption of calcium, so it is useful to take it together with ergocalciferol (D2). Taking vitamin F along with retinol and tocopherol enhances its antioxidant properties. taken with vitamin F is also better absorbed.
