Vitamin F (linoleic, linolenic and arachidonic acids). Description, sources and functions of vitamin F

Refers to fat-soluble vitamins. Its name combines a complex of unsaturated fatty acids - linoleic (Omega-6), linolenic (Omega-3) and arachidonic (Omega-6). These substances enter the human body with food, as well as through the skin if ointments or cosmetics are used.

This complex also includes eicosapentaenoic and docosahexaenoic acids. When the set of these acids is well balanced, this is vitamin F - it is indispensable for health.

The benefits of linoleic acid were learned back in the 20s of the 20th century, and rats helped again: during an experiment on them, it turned out that this acid cures infertility, kidney disease, growth disorders and skin problems.

Later, in the 70s and 80s, scientists discovered that the Eskimos, who live in Greenland and eat mainly fatty cold-water fish and the fat of marine mammals, have virtually no cardiovascular diseases and thrombosis. The fact is that marine fats contain a lot of eicosapentaenoic and docosahexaenoic acids, which are also polyunsaturated fatty acids. Then studies were carried out in other areas - on the coasts of Canada, Norway, Japan, and everywhere the level similar diseases was extremely low.

The main acid is linoleic: if there is enough of it in the body, then linolenic and arachidonic acid can be synthesized themselves.

What foods contain vitamin F, sources of vitamin F

Sources of polyunsaturated fatty acids are mainly vegetable oils: flaxseed, soybean, sunflower, corn, olive, nut, safflower and others, as well as animal fat.

I would like to especially note one of the vegetable oils, today undeservedly forgotten - this is camelina oil. At the beginning of the last century, it was very popular in our country, and was accessible to the widest segments of the population. Perhaps this helped our grandmothers stay young longer and protected them from various diseases, the percentage of which has increased sharply today - strokes, heart attacks, heart disease, atherosclerosis, etc.

But soon in Russia they began to grow a lot of sunflowers - it is easier to extract oil from it, and camelina oil, which has much more pronounced medicinal properties, was forced out of the market.

Fortunately, today it has begun to reappear, and is used not only in cooking, but also in pharmacology and the cosmetics industry. Saturated and unsaturated fatty acid in camelina oil are in an optimal ratio, and it contains more Omega-3 and Omega-6 than many vegetable oils.

Herring, salmon, mackerel, fish oil, avocado, dried fruit, black currant, nuts – peanuts, walnuts, almonds; seeds, corn, sprouted grains and oatmeal also contain vitamin F. Among the herbs that are rich in it are borage, evening primrose, and solyanka - it lowers cholesterol levels in the blood.

Under the influence of heat, light and oxygen, vitamin F is destroyed and can acquire completely unhelpful properties - instead of the necessary substances, we get toxins and free radicals.

The role and importance of vitamin F

The effect of vitamin F on the human body is very wide. It helps absorb fats, normalizes fat metabolism in the skin, helps eliminate excess cholesterol from the body, and has a positive effect on reproductive function. Prevention and effective treatment atherosclerosis is impossible without vitamin F; It is also used for skin diseases.

Vitamin F strengthens the immune system and accelerates wound healing, prevents allergies and alleviates its symptoms; has a beneficial effect on the process of sperm development.

When inflammatory processes develop in the body, vitamin F reduces and stops them: relieves swelling and pain, improves blood outflow and circulation.

Vitamin F has great importance for the prevention of diseases of the musculoskeletal system: it ensures normal tissue nutrition and fat metabolism, so that it prevents the development of osteochondrosis and rheumatoid diseases. Thanks to this vitamin, saturated fats are burned, and weight is lost, and the functioning of the glands improves internal secretion, as well as nutrition of skin and hair. Therefore, vitamin F, like vitamin H, is called the “beauty vitamin” and is often used to create cosmetic preparations.

Since the level of cholesterol in the blood decreases when consuming vitamin F, the risk of developing atherosclerosis decreases, the blood thins and blood pressure decreases. Vitamin F also prevents the development of cancer.

Daily requirement for vitamin F

Optimal intake levels for vitamin F have not yet been established, although in many countries the norm is considered to be 1% of the daily requirement of all calories. If the diet is normal and balanced, then additional reception no vitamin F required. For example, daily norm Vitamin F is contained in 18 pecan slices, 12 teaspoons of seeds, 2 tablespoons of any vegetable oil. Vitamin F will be better absorbed if taken together with vitamin E - it is best to include foods rich in both vitamins in your diet.

Additional intake of vitamin F is required for skin and autoimmune diseases, diabetes, high cholesterol, prostatitis, transplant operations. A person who eats too many carbohydrates, especially simple ones, reduces the amount of vitamin F in his body.

Deficiency and excess of vitamin F

You should not allow a deficiency, and especially a deficiency, of vitamin F in the body, as this may threaten the development of serious illnesses, as well as premature withering and aging. With a lack of vitamin F, all kinds of inflammation, allergies, and disorders develop in our body. metabolic processes in the skin: clogged sebaceous glands, protection weakens, the skin loses more moisture. This is why dermatitis, pustular rashes, eczema and others are so common with vitamin F deficiency. skin diseases, difficult to treat.

A lack of vitamin F affects the functioning of the liver, and it stops removing toxins from the body; any infections become frequent; heart diseases develop.

In young children, usually in the first year of life, hypovitaminosis of vitamin F often occurs, since it is not supplied enough from food. If, in addition, the child has difficulty absorbing in the intestines, and there are often infectious diseases, then vitamins are almost not absorbed in the body.

Such children are stunted and gain weight poorly; their skin is peeling, and her upper layer thickens; appears loose stool and urinary retention (although children begin to drink more water).

In adults, with a long-term lack of vitamin F, the risk of heart attack and stroke is much higher, hypertension is difficult to tolerate, and large vessels are affected.

Very few cases of vitamin F hypervitaminosis have been recorded - it is absolutely safe for humans and does not have toxic properties. Even long-term intake of this vitamin into the body does not lead to any side effects.

You should still not consume too much Omega-3 fatty acids - otherwise the blood may become too thin, and this will cause bleeding; Body weight may increase. When taken very large doses vitamin F possible allergic rashes, heartburn and stomach pain - these symptoms quickly disappear when the vitamin preparation is discontinued.

To protect vitamin F from destruction and enhance its beneficial effect on the body, you need to take it with vitamin B6, zinc, and antioxidants. Vitamin F also helps in the absorption of vitamins A, B, E and D. Together with vitamin D, it strengthens bone tissue.

Remember that vitamin F contained in cold-pressed oils is destroyed when heated. Don't think that you can cook food in vegetable oil and get vitamin F: it can only be obtained from unprocessed oil - for example, by dressing salads with it. An open bottle of oil, especially one made of transparent glass, will also not retain vitamin F, so it is better to keep it in the refrigerator or in a cool, dark place.

Gataulina Galina
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Everyone has heard about vitamins. This is the best support for the body in difficult conditions. Health, performance and, most importantly for a woman, the beauty of her skin depend on the proper functioning of all body functions. Modern cosmetology offers a rich ensemble of various fortified products that do an excellent job of caring for the epidermis.

But if almost everyone knows about the elixirs of life C, A, B, E, then vitamin F is known to few people. The fact is that this substance was discovered quite recently - in 1928 by the American Herbert Evans. Numerous studies have only confirmed the opinion of cosmetologists that vitamin F for facial skin has excellent anti-aging properties.

Mysterious wizard

Vitamin F is a complex of polyunsaturated fatty acids that are essential for maintaining vitality. The biocomplex includes 5 PUFAs:

linoleic (omega-6);
linolenic (omega-3);
eicosapentaenoic acid (omega-3);
arachidonic acid (omega-6);
docosahexaenoic acid (omega-3).

These biologically active acids are vital for us. They help not only maintain the body’s strength, but also maintain the attractiveness of the skin, restoring its youth and inhibiting the aging process.

In nature, vitamin F is found in some vegetable oils (wheat germ, olive, peanut, flaxseed, sunflower, safflower, soybean and some legumes). There is a lot of it in almonds, corn, avocados, rose hips, fish oil, oatmeal and brown rice.

Let’s not repeat the truth that such products must always be in our diet. Polyunsaturated acids are actively involved in the synthesis of fats, have powerful anti-inflammatory, regenerating properties, strengthen and improve the immune system and help resist various diseases.

But the fight against aging must be carried out along all lines: internal and external. For external protection against the attacks of time, an ampoule of vitamin F for the face was created.

Trusted friend

The vitamin complex with PUFAs is ideal for the epidermis - after all, the cell membranes of epidermal tissue consist almost of polyunsaturated acids. By regularly using care products with vitamin F, we will provide the skin with a constant supply of these essential elements.

Vitamin F is fat soluble and is detrimentally affected by exposure to sunlight, heat and air (in this case it begins to oxidize). It must be stored exclusively in a cool place.

Protection and assistance

How exactly can vitamin F for the face benefit us? First of all, it is worth focusing on this complex for those whose skin is dry and flaky. This one is the strongest natural antioxidant deeply and maximally moisturizes skin covering and preserves the freshness of the face and its elasticity. It’s not for nothing that vitamin F is called “the protector of youth and beauty”:

it has excellent regenerating effects, promotes fast healing wounds, cracks, abrasions, acne marks;
thanks to its strong anti-inflammatory properties, it helps the skin avoid the appearance and development of allergic reactions;
has a calming effect on the epidermis;
prevents the appearance of many skin ailments(acne, );
significantly improves metabolism in epidermal tissues.

This vitamin will protect the skin from sunburn, exposure to harmful radicals, help reduce swelling and restore elasticity, freshness and beauty to the epidermis. For ladies after the 35th milestone (when the time comes age-related changes), vitamin F will become a reliable assistant in skin care.

How to use vitamin F for facial skin

As you already know, vitamin F is found in many products that can be successfully used for facial care.

For smooth and matte skin

Flowers pharmaceutical chamomile(30 g) pour boiling water (1/4 cup). Leave for half an hour, then chamomile infusion add liquid honey (18 ml), egg yolk and any vegetable oil (5 ml). Apply the mask to your face and cover with a paper napkin and leave for 10 minutes.

Rejuvenator

Grind a small apple into a puree and add to it olive oil(5 ml), egg yolk, honey (12 g), juice from chokeberry(16 ml). Mask time is a quarter of an hour.

Vitamin F can also be used in ampoules. They can be purchased at any pharmacy. Opened ampoules cannot be stored - they are used immediately.

To cleanse oily skin

Grind oatmeal (20 grams) in a coffee grinder, add St. John's wort pre-infused in boiling water (20 grams of herb per glass of water, leave for a quarter of an hour, strain the broth through double gauze) and an ampoule of vitamin F. Apply the mixture to the face and rest for 20 minutes.

Nourishment for eyelids

Melt cocoa butter (3 g) over steam and combine with sea buckthorn oil (6 ml) and ½ ampoule of PUFAs. Gently apply to the area around the eyes. The procedure lasts a quarter of an hour. It is best to do it before bed 3 times a week.

Rejuvenating mask

Take your usual nourishing cream (10 g), add Aloe juice (6 ml) and an ampoule of vitamin F to it. Distribute the composition evenly over the skin of the face and leave for 10 minutes.

Vitamin F was discovered in 1928.

Vitamin F is fat-soluble, consists of a complex of polyunsaturated fatty acids obtained from food, which take a significant part in biological processes:

linoleic acid (omega-6)
linolenic acid (omega-3)
arachidonic acid (omega-6)
eicosapentaenoic acid (omega-3)
docosahexaenoic acid (omega-3)

There are two families of polyunsaturated fatty acids: omega-3 and omega-6 (caloric acid). Fats from each of these families are essential because the body can convert one omega-3 into another omega-3, for example, but cannot create omega-3 from scratch.

Physicochemical properties of vitamin F

Vitamin F is an oily liquid with weak specific smell. Enemies: Saturated fat, heat,... The vitamin is not resistant to heat and sunlight.

The best natural sources Vitamin F comes from vegetable oils from the ovary of wheat, soybeans, as well as fatty and semi-fat fish (, etc.) and, as well as brown rice.

Daily requirement for vitamin F

Measured in mg. Daily requirement vitamin in an adult is 1000 mg. Twelve teaspoons or eighteen cloves can cover the daily requirement of the vitamin. If there is enough linoleic acid in the body, then the other two fatty acids can be synthesized. Excessive consumption of carbohydrates increases the need for F. Also, additional amounts of vitamin F are required for people undergoing treatment for skin and autoimmune diseases, prostatitis, diabetes mellitus, during organ transplant operations. For people involved in sports, daily dosage will be 5 grams.

Unsaturated fat helps combustion saturated fat, when taken orally, two to one.

Vitamin F is important for the cardiovascular system: it prevents the development of atherosclerosis, improves blood circulation, and has cardioprotective and antiarrhythmic effects. Polyunsaturated fatty acids reduce inflammatory processes in the body, improve tissue nutrition. Vitamin F also ensures healthy hair and skin, has antihistamine effect, stimulates immune protection body, promotes wound healing, affects the process of spermatogenesis, promotes overall growth.

Anyone concerned about cholesterol buildup should take vitamin F. Beware of diets with high content saturated fats.

Harmful properties of vitamin F

There is no toxicity, but excessive intake of vitamin F can lead to weight gain, as well as heartburn, stomach pain, and allergic skin rashes.

Vitamin F deficiency in the body

Symptoms of vitamin deficiency:

fatigue, weakness;
dry skin, eczema, dermatitis, psoriasis;
weakening immune system, frequent infectious diseases;
anorexia;
violation menstrual cycle, pain before the monthly cycle, painful sensations in the area of the mammary glands;
male infertility, low sperm volume;
swelling on the face, legs, bags under the eyes;
seborrhea, dandruff, dry hair;
rough knees and elbows;
peeling, brittle nails;
gastrointestinal disorders;
arthritis, scoliosis in children, periodontal disease;
oily skin on the face, acne and pimples on the body and face;
memory disorders, concentration, depression, hyperactivity in children.

Excess vitamin F in the body

An excess of vitamin F causes heartburn, stomach pain, and allergic skin rashes (calorizator). Prolonged and serious overdose leads to severe blood thinning and can cause bleeding.

Vitamin F, more commonly referred to as an essential fatty acid, is important for many biological processes in the human body. In fact, it does not meet the definitions of traditional vitamins. It is better classified as fat, which our body needs, but cannot synthesize on its own. Its role and functions, where it is contained, will be discussed below in the article.

Vitamin F description

There are two types of essential fatty acids: alpha-linolenic (omega-3) and linoleic (omega-6). They are considered essential because they cannot be produced independently by our body. Vitamin F is linoleic acid.

All essential fatty acids are straight chain hydrocarbons. Linoleic acid contains 18 carbon atoms and two double bonds located between 9 and 10, 12 and 13 carbon atoms.

The chemical formula was discovered in 1889 by the Russian chemist A. N. Reformatorov: C 17 H 31 COOH.

By appearance is an oily liquid. The color is light yellow. Insoluble in water, but soluble organic solvents. Compared to oleic acid, it is quickly oxidized by atmospheric oxygen.

What is vitamin F useful for and its functions?

The vitamin-like substance linoleic acid plays an important biological role and performs many functions in our body. It is used in biosynthesis and forms a lipid component cell membranes in organism.

Its main functions include:

Helps reduce blood cholesterol levels;

Helps reduce the risk of heart disease;

Gives elasticity and youth to the skin;

Essential for hair;

Nourishes skin cells, essential for healthy mucous membranes and nerves;

Stimulates the growth of beneficial intestinal bacteria;

Helps regulate blood clotting;

May promote weight loss;

Supports nervous cardiovascular systems, circulatory function;

Necessary for the proper functioning of the immune system;

Useful for joint diseases such as arthritis;

Supports glandular activity, especially thyroid gland and adrenal glands;

Required for normal functioning reproductive system;

Plays a role in the production of sex hormones and adrenal glands.

In tandem with vitamin D, it improves the availability of calcium, promotes the absorption of phosphorus, and stimulates the conversion of carotene into vitamin A.

With its deficiency, wounds heal worse, vision problems and dry eyes may occur.

Vitamin F in cosmetics

Vitamin F is very important for healthy skin and nails. With its lack, nails become dry and brittle. Their growth slows down and their tendency to delamination increases.

In skin care, linoleic acid has an anti-inflammatory and moisturizing effect. If there is a deficiency, it will be more susceptible to cracking and bruising.

Useful for problem skin prone to acne formation. In addition, it promotes better absorption of antioxidants and other nutrients.

It is important for hair, makes it shiny and strong.

Where is vitamin F found?

Our body cannot synthesize it on its own. This means that it must come from food. Below are the products that contain it.

Vegetable oils

Oils are the best sources of vitamin F. Oil that is extracted from flaxseed, for example, contains 7.3 grams of linoleic acid per tablespoon. Safflower provides about 10.1 grams.

There is quite a lot of it in soybean, corn, rapeseed, and walnut oil.

Nuts and seeds

Sunflower seeds, pine nuts, Brazil nuts, pecans, walnuts are good sources vitamin F. For example, 30 grams of sunflower seeds contain about 9.7 grams. And in walnuts - 2.6 grams.

Lake trout, halibut, salmon, mackerel, sardines, tuna contain sufficient quantity of this vitamin.

It is found in some products made from seeds and nuts, for example, soy milk, tofu cheese.

Infants receive it with mother's milk.

This is such an amazing vitamin f, which is only relatively considered to be it.

Every person knows that his body needs a systematic supply of a variety of useful substances: vitamins, minerals and other particles. They are found in food products, and they can also be obtained from synthetic sources - multivitamin preparations. Most of us have heard about the famous vitamins - ascorbic acid(vitamin C), B vitamins, vitamin D and vitamin A. But rarer substances are few known. These include vitamin f, the properties of which we will now look at on the www.site, and we will also tell you in which products vitamin f is found, in addition to the products, we will also talk about its use in cosmetology.

The term vitamin F refers to a whole complex of unsaturated fatty acids. It consists of linoleic acid (Omega-6), linolenic acid (Omega-3), arachidonic acid (Omega-6), eicosapentaenoic acid (Omega-3) and docosahexaenoic acid (Omega-3). Thus, vitamin F consists of two families of polyunsaturated fatty acids, Omega-3 and Omega-6. This substance looks like a yellowish oily liquid with a weak specific odor.

Beneficial features vitamin F

Vitamin F is extremely important for the full functioning of almost all human organs and systems. Its main function is to participate in the construction of cell membranes. After all, not a single cell can renew itself without polyunsaturated fatty acids.

In addition, such substances are necessary for the complete removal of “bad” cholesterol from the body, in other words, to prevent vascular atherosclerosis. Vitamin F helps cells process fats, optimizing metabolic processes and preventing obesity. Its sufficient intake into the body helps the liver neutralize and remove various toxins.

Omega-3 and Omega-6 fatty acids effectively thin the blood and improve hematopoietic processes, preventing diseases of the heart and blood vessels. They stimulate the activity of the immune system.

In cooperation with vitamin D, vitamin F promotes the active assimilation of calcium and phosphorus, which is very important for bone tissue.

A sufficient intake of such a substance in the body helps to improve the activity of the endocrine glands. In addition, vitamin F is quite effective in rejuvenating human body, improves the condition of both skin and hair.

This complex helps prevent the development of many ailments of the musculoskeletal system, including osteochondrosis, radiculitis, rheumatoid pathologies, etc.

A sufficient intake of vitamin F in the body helps increase the skin's resistance to a variety of aggressive factors, including bacteria and toxins.

This substance has an intense anti-inflammatory effect, reduces the severity of acute and chronic inflammatory lesions inside the tissues of all organs. In addition, vitamin F stimulates wound healing and activates the production of prostaglandins. He also provides positive impact to work reproductive organs representatives of both sexes.

What contains vitamin f (foods)?

The main sources of this substance are considered to be vegetable oils, represented by corn, flaxseed, olive, nut, sunflower, camelina, safflower, soybean, etc. Only raw oil (not thermally treated) can be beneficial, and it should be stored away from sunlight.

There are also other products that contain a lot of vitamin F. Among them sea fish, especially a lot of this useful substance in herring, salmon, mackerel, trout and tuna. Also great amount Vitamin F is found in fish oil.

Vitamin F in foods is also found in peanuts, sunflower seeds, almonds and walnuts. A certain amount of this element is found in soybeans and legumes, black currants and avocados. Vitamin F is also present in sprouted grains and oatmeal.

As for herbs, sources of this substance are borage, as well as hillwort and evening primrose.

About where else vitamin f is useful (use in cosmetology)

Vitamin F is used in cosmetology and, moreover, quite actively. It is added to a variety of creams, shampoos and other body care products.

So, as part of cleansing compositions, this substance reduces the aggressive effects of surfactants and helps maintain the hydro-lipid balance of both skin and hair.

Vitamin F is included in creams intended for skin care, in which case it effectively restores the protective properties of the epidermis, reduces its permeability and reduces transepidermal evaporation of moisture.

This substance is present in many after-sunbathing products; it has a moisturizing, soothing and refreshing effect.

Vitamin F in combination with lecithin is included in anti-cellulite preparations to reduce fat.

This substance is also used to make products for problem skin; in these products, vitamin F restores fat balance, optimizes the differentiation of epithelial cells and eliminates acne acne.

Vitamin F is included in shampoos, especially for colored and problematic hair. It has a pronounced softening effect, helps protect the scalp, moisturizes it and intensively nourishes it.

At the pharmacy, vitamin F can be bought in capsules, in the form of a cream of the same name (Librederm fatty “vitamin F”), as well as as part of multivitamin products. But to saturate the body with this substance, its natural sources may be sufficient.