Essential Fatty Acids (Vitamin F): Health Benefits, Source, And Dosage

Essential Fatty Acids (Vitamin F): Health Benefits, Source, And Dosage

Vitamin F is a fat-soluble vitamin that consists of the essential unsaturated fatty acids, namely, linoleic acid, linolenic acid, and the less important arachidonic acid.

Vitamin F is commonly known as EFA or essential fatty acid. It is also sometimes called as “polyunsaturates”. The term “essential” is due to the fact that these acids cannot be made by the body, yet are vital to normal body functioning.

Of all the fatty acids, linoleic acid is the most essential. There are two types of EFA: omega-3 and omega-6. Omega-3 has alpha-linolenic and eicosapentaenoic acids. They are found in fish, flaxseed oil, and walnut oil. Omega-6 includes linoleic and gamma-linolenic acids. Sources of omega-6 are raw nuts, legumes, seeds, grape seed oil, primrose oil, sesame oil, soybean oi, borage oil, and evening primrose oil. The best single source of EFA is fresh, cold-pressed flaxseed oil because it has high levels of omega-3 and omega-6, and cheaper than other sources.

Essential fatty acids reduce cholesterol and triglyceride levels in the body. They reduce the risks of blood clot formation. EFA lowers blood cholesterol in atherosclerosis to prevent heart disease. It is needed by the glands for proper functioning. It enables the absorption of calcium and phosphorus by the cells.

Vitamin F or EFA is essential in metabolism and growth. It is needed for healthy skin and mucous membranes. It prevents arthritis, and is a good prevention of candidiasis, cardiovascular diseases, eczema, and psoriasis.

EFA is found in high concentration in the brain, and it aids in the transmission of nerve impulses. It is used by every cell in the rebuilding and the producing of new cells. It is also used by the body to produce prostaglandins which regulate various body processes.

EFA or vitamin F deficiency symptoms are skin disorders such as acne, rashes, eczema, and dry skin. Other symptoms are kidney, prostate, menstrual, and other reproductive disorders.

Dosage: Recommended therapeutic dose should be at least 1 teaspoon to 1 tablespoon of raw, fresh, cold-pressed wheat germ or flaxseed oil at each meal. Do not use cottonseed oil - it can damage the optic nerve. Avoid safflower oil, and hardened (solid) vegetable oil, margarine and butter because they only clog the system. Avoid hydrogenated oils. For EFA to be useful for the body, the oil must be in pure liquid supplement and must not be subjected to heat. Processing and cooking easily destroy the essential fatty acids, changing them to dangerous free radicals.