Vitamin F - fatty acids

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Vitamin F - fatty acids

Vitamin F, essential fatty acids are composed of two fatty acids -

linoleic acid (LA) and alpha-linoleic acid (LNA) - with linoleic acid

being the most complete fatty acid. There are two basic categories of

EFA's (essential fatty acids) - omega-3 and omega-6 which include

linoleic acid and gamma-linoleic acid. The body is not capable of

manufacturing essential fatty acids, while the fatty acid arachidonic

acid can be synthesized in the body from linoleic acid.

Fatty acids are required for

Fatty acids are needed for normal growth and behavior and help with

healthy cell membranes, a well balanced hormone level and properly

working immune system.

They are essential for the synthesis of tissue lipids, play an

important role in the regulation of cholesterol levels, and are

precursors of prostaglandins, hormone like compounds producing

various metabolic effects in tissues.

To the skin, it brings suppleness and a youthful appearance and hair

becomes more shiny and healthy when in good supply. It also seems

important in the manufacture of sex and adrenal hormones. Fatty acids

also stimulate the growth of the beneficial intestinal bacteria.

Edema has also been reported with fatty acids in short supply.

Arthritis is said to benefit from these fatty acids and they also aid

in the transmission of nerve impulses and a shortage may lead to

learning disabilities and a problem with recalling information.

Deficiency

Hair loss and eczema may be indicated when deficient in Vitamin F and

may cause damage to the kidneys, heart and liver. Behavioral

disturbances are also noted when deficient. The immune system can

become less efficient with resultant slow healing and susceptibility

to infections.

Tear glands can also not work effectively and may dry up. Blood

pressure and cholesterol levels may be higher when deficient and

blood more likely to form clots.

Dosage

The dosage underneath is the Recommended Dietary Allowance (RDA), but

be aware that this dosage is the minimum that you require per day, to

ward off serious deficiency of this particular nutrient.

In the therapeutic use of this nutrient, the dosage is usually

increased considerably, but the toxicity level must be kept in mind.

To prevent deficiency the required intake of essential fatty acids

lies within the range of 1 to 2 percent of total calories although

supplementation suggest 10 - 20 percent.

Toxicity and symptoms of high intake

Toxicity has not been determined. Toxicity does not seem a problem,

but consult your medical practitioner before adding a fatty acid

supplement if you have a medical condition.

Best used with

Try and combine your fatty acids with Vitamins B3, B6, C and E for

maximum benefit and make sure zinc, magnesium and selenium are

available.

When more may be required

People that are overweight, have dry eyes, bruise easily and have

frequent infections may consider increasing their intake as well as

those on a low fat diet or with a dry skin, dandruff or brittle nails.

Enemy of fatty acids

The vitamin is sensitive to heat, air and is lost in processing.

Heating the fatty acids can result in free radicals being formed.

Other interesting points

When buying a supplement of fatty acids, make sure they are in

balanced quantities - but please remember that these oils are

unstable. Heat and light must be excluded when extracting these oils

and must be stored away from light.

If fatty acid oils are hydrogenated, as in the manufacture of

margarine, the linoleic acid is converted into trans-fatty acids -

not beneficial to the body.

Food sources of fatty acids

Fatty acids available in evening primrose oil, grape seed oil,

flaxseed oil, and oils of grains, nuts and seeds, such as soybean,

walnuts, sesame, and sunflower. Also present in avocados, as well as

meat and fish like salmon, trout, mackerel and tuna.

Omega-6 EFA is found in raw nuts, seeds, legumes, grape seed oil and

flaxseed oil. Omega-3 EFA is found in fish, canola oil, and walnut

oil.

Jeff el