Vitamin F is the collective name for several fatty acids: linoleic, linolenic, arachidonic... These substances have vitamin and hormone-like actions. The proof of the first is evidenced by their ability to eliminate the signs of hypovitaminosis; the second - in the presence of a special enzyme, they turn into very active compounds - cell hormones (prostaglandins, thromboxanes).
For the assimilation of vitamin F, the presence of fats is necessary, since these acids are fat-soluble. They are very sensitive to sunlight, high temperatures, and also quickly degrade on contact with air. With proper storage and use of products containing vitamin F, the body is fully provided with the amount of linoleic, linolenic and arachidonic acids it needs.
Daily requirement
Unsaturated fatty acids are essential, i.e. they are not formed in the body, therefore they must be taken with food. How much vitamin F the body needs is not clearly established. There are rough data on this, where it is indicated that the daily requirement is about 1000 mg... This amount of fatty acids can be obtained by swallowing 25-35 g (two tablespoons) of vegetable oil. For people with high blood cholesterol, overweight, vascular atherosclerosis, it is recommended to consume 10 times more vitamin F. This is due to its ability to accelerate slow fat metabolism.Also, the dosage is increased when playing sports. If the type of exercise is speed-strength, then during training the need is 5-6 g per day, at competitions 7-8 g per day. If classes are aimed at developing endurance, then the entire training period the dosage of vitamin F is 7-9 g per day, during the competition increases to 10-12g per day.
The absorption of fatty acids in the intestine is influenced by the composition of the food consumed. The more carbohydrates, the less fat-soluble vitamins are absorbed, including vitamin F. Carbohydrates act as a kind of sponge that "absorbs" linoleic and linolenic acids.
An additional amount of vitamin F is required for people undergoing treatment for skin and autoimmune diseases, prostatitis, diabetes mellitus, during organ transplant operations.
Functions in the body
Linoleic, linolenic and arachidonic acids are absorbed into the intestinal wall due to bile. They are carried directly in the blood by special structures - chylomicrons... Approaching the cells, they release vitamin F, where it is incorporated into the cell wall and begins to perform its functions. In the body, more vitamin F accumulates in the kidneys, blood, heart, liver, brain, muscles.These acids, due to their instability, need a "stabilizer". Vitamin E protects them from oxidation and destruction. It is advisable to take tocopherol (vitamin E) while taking vitamin F in order to protect the former from destruction.
Vitamin F has a number of functions in the body:
participates in the synthesis of the body's own fats, as well as in the metabolism of cholesterol;
has anti-inflammatory, antihistamine effects;
affects spermatogenesis;
is a source of synthesis of prostaglandins;
stimulates the body's immune defenses;
promotes wound healing;
together with vitamin D, it participates in the deposition of calcium and phosphorus in bone tissue.
As already mentioned, vitamin F is a structural component of cell membranes. He protects the cell from damage by harmful substances , which prevents its destruction and degeneration into a tumor (anti-cancer effect).
From linolenic acid, substances are formed that help reduce blood clotting, platelet adhesion, normalize blood pressure, which is a good prevention of heart attack and stroke.
For allergic diseases ( bronchial asthma, hay fever, allergic rhinitis) vitamin F relieves the patient's condition. This is due to the formation of prostaglandins E1 from it, which prevent the release of histamine and block the action of the already released one. Histamine is a substance released during allergies that causes tissue edema, stimulates mucus formation, and helps to shrink small bronchi.
With the development of any inflammation in the body, vitamin F helps to accelerate recovery: relieves swelling and pain, improves lymph blood outflow.
The main property of vitamin F is participation in the assimilation of fats, the normalization of fat metabolism in the skin , removing excess cholesterol from the body. Prevention and treatment of atherosclerosis is much more effective with the use of this particular vitamin. Due to the improvement in fat metabolism, weight normalization occurs, which has a positive effect on the health of people suffering from overweight.
Unsaturated fatty acids improve the process of sperm maturation , which has a beneficial effect on reproductive function.
Vitamin F plays an important role in the musculoskeletal system. Providing normal nutrition to the tissues of the joints, fatty acids provide preventive action on the development of osteochondrosis , rheumatoid diseases.
Being nutrient for the skin and all its components, including sebaceous glands, hair follicles, this vitamin helps to improve the appearance of hair and skin. Because of this property, it is often used in the preparation of cosmetics.
Lack of vitamin F
In no case should the body be allowed to be deficient in vitamin F. This can lead to the development of diseases that are difficult to treat, as well as to premature aging.Usually, the main indicators of a lack of fatty acids are:
various inflammations;
the appearance of allergic reactions of the skin and mucous membranes of the nose, eyes (urticaria, itching, runny nose, lacrimation);
Blockage of the ducts of the sebaceous glands (skin pores), which leads to acne and acne.
dry skin (poor moisture retention).
All this creates a good ground for the development of skin diseases, which heal for a very long time.
With a lack of vitamin F, the functioning of the liver and cardiovascular system suffers.
In young children, when the intake of this vitamin is reduced, signs of hypovitaminosis are often observed. Such children do not gain weight well and grow slowly, their skin is dry and flaky.
With a long-term lack of vitamin F in adults, the risk of developing arterial hypertension, atherosclerosis, and their complications - heart attack and cerebral stroke increases.
In addition, there is a deterioration in the condition of hair and nails. Hair becomes dull, ends split; nails take on a streaked appearance and break quickly.
Excess
An overdose of vitamin F is very rare, but it should not be overused. When taking large doses of linoleic and linolenic acids, allergic rashes, heartburn and stomach pain may occur. With prolonged overdose, the blood is strongly thinned, which can cause bleeding.Sources of Vitamin F in Foods
The most important source of unsaturated fatty acids is oils: linseed, olive, soy, sunflower, corn, nut.Other foods high in vitamin F include:
sea fish (herring, salmon, mackerel),
dried fruits,
peanuts, seeds, almonds, walnuts,
soybeans, legumes,
black currant,
avocado,
sprouted grains,
oat flakes.
Important! Vitamin F is very unstable to high temperatures, i.e. it is only available in cold-pressed oils, which should be taken into account when choosing this product. In addition, sunlight also lowers the vitamin F content of the oil, so it should be stored in a cool, dark place.
Interaction with other substances
In order to keep vitamin F in the body longer, it is necessary to use it together with vitamin B6, vitamin E, ascorbic acid.Of the microelements, zinc ions have a beneficial effect on the stability of fatty acids.
Vitamin F has a good effect on the absorption of vitamins A, B, E, D.
Helps vitamin D fulfill its function of strengthening bones.
Promotes more efficient deposition of calcium and phosphorus salts in bone tissue.
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 eicosopentaenoic and docosahexaenoic acids. When the set of these acids is well balanced, this is vitamin F - it is indispensable for health.
They learned about the benefits of linoleic acid back in the 20s of the XX century, and again rats helped: 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 found that the Eskimos living in Greenland, who feed mainly on fatty cold-water fish, as well as the fat of marine mammals, practically do not have cardiovascular diseases and thrombosis. The fact is that sea fats contain a lot of eicosopentaenoic and docosahexaenoic acids, which are also polyunsaturated fatty acids. Then studies were carried out in other areas - on the coast of Canada, Norway, Japan, and everywhere the level of such diseases was extremely low.
The main acid is linoleic: if there is enough of it in the body, then linolenic and arachidonic acids can be synthesized by 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, undeservedly forgotten today - this is camelina. At the beginning of the last century, it was very popular in our country, and was available to the widest sections of the population. Perhaps this helped our grandmothers stay young longer and protected them from various diseases, the percentage of which has increased dramatically today - strokes, heart attacks, heart disease, atherosclerosis, etc.
But soon in Russia they began to grow a lot of sunflower - it is easier to extract oil from it, and camelina oil, which is much more pronounced medicinal properties, was pushed out of the market.
Fortunately, today it began to appear again, and is used not only in cooking, but also in pharmacology and in the cosmetic industry. The saturated and unsaturated fatty acids 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 fat, avocado, dried fruit, black currant, nuts - peanuts, walnuts, almonds; seeds, corn, sprouted grains and oatmeal also contain vitamin F. Of the herbs, borage, evening primrose, and marsh grass are rich in them - it lowers the level of cholesterol in the blood.
Under the influence of heat, light and oxygen, vitamin F is destroyed, and may acquire completely unhelpful properties - instead of the necessary substances, we get toxins and free radicals.
The role and significance of vitamin F
The effect of vitamin F on the human body is very wide. It helps to assimilate fats, normalizes fat metabolism in the skin, helps to eliminate excess cholesterol from the body, and has a positive effect on reproductive function. Prevention and effective treatment of atherosclerosis are impossible without vitamin F; it is also used for skin diseases.
Vitamin F strengthens the immune system and accelerates wound healing, prevents allergies and relieves its symptoms; has a beneficial effect on the process of sperm development.
With the development of inflammatory processes in the body, vitamin F reduces and stops them: relieves swelling and pain, improves blood outflow and circulation.
Vitamin F is of great importance for the prevention of diseases of the musculoskeletal system: it provides 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 reduced, the functioning of the endocrine glands improves, as well as the nutrition of the skin and hair. Therefore, vitamin F, like vitamin H, is called the "beauty vitamin" and is often used to create cosmetic products.
Since the level of cholesterol in the blood decreases with the use of vitamin F, the risk of atherosclerosis decreases, the blood thinns and the pressure decreases. Also, vitamin F prevents the development of cancer.
Daily requirement for vitamin F
The optimal intake of vitamin F has not yet been established, although in many countries 1% of the daily requirement in all calories. If the diet is normal and balanced, then additional intake of vitamin F is not required. For example, the daily intake of vitamin F is found in 18 pecan slices, 12 teaspoons of seeds, 2 tablespoons of any vegetable oil. Vitamin F will be better absorbed when taken with vitamin E - it is best to include foods rich in both vitamins in the 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 their body.
Lack and excess of vitamin F
You should not allow a deficiency, and even more so a deficiency of vitamin F in the body, as this can threaten the development of serious diseases, as well as premature wilting and aging. With a lack of vitamin F in our body, all sorts of inflammations, allergies develop, metabolic processes in the skin are disrupted: the sebaceous glands are clogged, protection weakens, the skin loses more moisture. That is why dermatitis, pustular rash, eczema and other skin diseases that are difficult to treat are so common with vitamin F deficiency.
Lack of vitamin F affects the liver, and it ceases to remove toxins from the body; any infections become frequent; heart disease develops.
In young children, usually in the first year of life, vitamin F hypovitaminosis is often manifested, since it is not enough in food. If, moreover, the child has difficulty in absorption in the intestines, and often there are infectious diseases, then vitamins are almost not absorbed in the body.
Such children are stunted and gain weight poorly; their skin peels off, and its upper layer thickens; loose stools and urinary retention appear (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.
Eating too much omega-3 fatty acids is still not worth it - otherwise the blood may become too thin, and this will cause bleeding; body weight may increase. When taking very large doses of vitamin F, allergic rashes, heartburn and stomach pain are possible - 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, antioxidants. Vitamin F also aids in the absorption of vitamins A, B, E and D. Together with vitamin D, it strengthens bone tissue.
Remember that the vitamin F in cold-pressed oils degrades when heated. Do not think that you can cook food in vegetable oil and get vitamin F: it can only be obtained from unprocessed oil - for example, dressing salads with it. An open bottle of oil, especially 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
for women's magazine website
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Each person knows that his body needs a systematic intake of a variety of useful substances: vitamins, minerals and other particles. They are found in food, in addition, they can be obtained from synthetic sources - multivitamin preparations. Most of us have heard of famous vitamins - ascorbic acid(vitamin C), B vitamins, vitamin D and vitamin A. But fewer people know more rare substances. These include vitamin f, the properties of which we will now consider on the www.site, as well as say in which products vitamin f is contained, where, in addition to products, it is also said about its use in cosmetology.
The term vitamin F refers to the whole complex of unsaturated fatty acids. It is composed 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. Such a substance looks like a yellowish oily liquid, with a faint 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 be renewed 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 metabolize fats, optimizing metabolic processes and preventing obesity. Its sufficient intake into the body helps the liver to neutralize and remove various toxins.
Fatty acids Omega-3 and Omega-6 effectively thin the blood and improve the processes of hematopoiesis, preventing ailments of the heart and blood vessels. They stimulate the immune system.
In cooperation with vitamin D, vitamin F contributes to 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 establish 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.
Such a complex helps to prevent the development of many ailments of the musculoskeletal system, including osteochondrosis, sciatica, rheumatoid pathologies, etc.
Adequate intake of vitamin F in the body helps to increase the skin's resistance to the effects of a variety of aggressive factors, including bacteria and toxins.
Such a substance has an intense anti-inflammatory effect, reduces the severity of acute and chronic inflammatory lesions within the tissues of all organs. In addition, vitamin F stimulates wound healing, activates the production of prostaglandins. It also has a positive effect on the functioning of the reproductive organs of both sexes.
What does vitamin f (foods) contain?
The main sources of this substance are vegetable oils, represented by corn, flaxseed, olive, nut, sunflower, camelina, safflower, soybean, etc. Only raw oil (not thermally processed) can be beneficial, and it should be stored away from sunlight.
There are also other foods 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, a huge amount of vitamin F is found in fish oil.
Vitamin F in foods is also found in peanuts, seeds, almonds and walnuts. Some of this element is found in soybeans and legumes, black currants and avocados. Vitamin F is also found in sprouted grains and oatmeal.
As for herbs, the sources of such a substance are the borage, as well as the mound 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, in the composition of cleaning compositions, this substance reduces the aggressive effect of surfactants, helps to maintain the hydro-lipid balance of both skin and hair.
Vitamin F is included in the composition of creams intended for skin care, in this case it effectively restores the protective properties of the epidermis, reduces its permeability and reduces transepidermal moisture evaporation.
This substance is present in many products after sunbathing, it has a moisturizing, soothing and refreshing effect.
Vitamin F in combination with lecithin is included in anti-cellulite preparations to reduce body fat.
Also, this substance is used for the manufacture of products for problem skin, in these products, vitamin F restores the fat balance, optimizes the differentiation of epithelial cells and eliminates acne.
Vitamin F is included in shampoos, especially for colored and problem hair. It has a pronounced emollient effect, helps to protect the scalp, moisturizes it and intensively nourishes it.
In 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 in multivitamin preparations. But to saturate the body with this substance, its natural sources may be sufficient.
Gogen and Ganter in 1928 named unsaturated fatty acids - linoleic, linolenic and arachidic - 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 reduced to the activation of linoleic acid. Linoleic acid is found in large amounts in food products.
Arachidic acid in the body can be synthesized from linolenic acid with the participation of pyridoxine.
Arachidic acid is 2-3 times more biologically active than linoleic and linolenic acids; it is contained in food products, little.
It was assumed that unsaturated fatty acids are not synthesized in the body. However, in the work of B.I. Kadykov and his colleagues have shown that an increased content of 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 vitamins of group B - (B 2, B 6, B 12) did not possess this property.
Determination of the activity of vitamin F is carried out by a biological method according to the degree of changes in the function of the skin of the rat's tail (the Schaefer-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 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 blood vessels, helping to reduce blood cholesterol levels.
Unsaturated fatty acids help remove cholesterol from the body by converting it from esters of insoluble fatty acids into soluble compounds. Cholesterolemia, therefore, is 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 the resistance of blood vessel walls. Vitamin F appears to be a constituent 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 importance of vitamin F in this process is obviously limited.
Vitamin F is deposited in the liver, spleen and adrenal glands.
The need for vitamin F and its content in food
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 were also proposed (4-8 g). 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 contained in a large number in flaxseed oil, arachidinic - in oil obtained from peanuts (peanuts), as well as in animal fat. Sources of unsaturated fatty acids can be oils obtained from corn, sunflower, maize, soybeans, sea buckthorn, cotton, poppy, fish oil and seal oil, as well as, to a lesser extent, butter and lard (Table 1). Oils that contain vitamin F are easily oxidized.
TOXICITY
Linoleic acid in very large doses causes various toxic effects: hind limb paralysis, muscular dystrophy, testicular atrophy, and sometimes mild endocrine disorders. It is assumed that vitamin F is to some extent an antagonist of vitamin E. Thus, the disorders observed with an excessive intake of vitamin F in the animal's body can be eliminated by the introduction of vitamin E.
F-AVITAMINOSIS
In 1929 T. Barr and M. Barr showed that rats fed a diet low in fat, but containing all the necessary vitamins, became ill; animals showed weight loss, growth retardation, dryness, peeling of the skin, in particular in the tail area, desquamation and loss of hair on the hind legs, necrosis of the tail tip, hematuria, kidney stones and bladder... Reproduction disorder manifested itself in the form of abortion, sperm degeneration, atrophy of the uterine mucosa, and ovulation disorders; there were violations of water metabolism (increased absorption of water without increasing diuresis), leading to death of animals if unsaturated fatty acids were not introduced into the diet. Similar results were obtained by Hansen and Wiese1 in 1943 on dogs (hair loss, dry skin, thickening and severe desquamation of the skin). With F-avitaminosis, a shortening of the excitation time of the peripheral motor nerves and a lengthening of the excitation time of the muscles were also observed.
In humans, the symptoms of F-avitaminosis are unknown.
THERAPEUTIC APPLICATION
- For skin diseases.
The efficacy of vitamin F treatment for eczema (in different forms and stages of the disease) was studied; the positive results were especially convincing in cases where the disease was associated with a deficiency in this vitamin.
In the domestic literature there is a report on the successful treatment of patients with true and seborrheic eczema with vitamin F; applied topically 2 and 5% emulsion of this vitamin (A.S. Gusarova, V.I. Leibman). Esters of linoleic and lpnolenic acids isolated from linseed oil were used as a preparation of vitamin F.
Of the 56 patients who underwent treatment, 26 experienced clinical recovery, 15 improved, and 15 patients were unsuccessful.
Vitamin preparations F-linole and linolen - 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 disorder was F-vitamin deficiency.
The study of local application of vitamin F in the treatment of ulcerative skin lesions (E. M. Sokolova) showed that vitamin F has a positive effect on the healing of trophic and pyococcal ulcers. With significant trophic changes (with gross changes in the edges of ulcers, deep lesions of the underlying tissues, up to bone changes), the effectiveness of vitamin F is insignificant 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 carried out by P.E. Lukomsky and colleagues, when studying the effectiveness of the use of linetol (see below) in patients with coronary atherosclerosis. They noted favorable shifts in the parameters of lipid and protein metabolism: a decrease in serum cholesterol levels, an increase in the phospholipid / cholesterol ratio, a decrease in the fractions of β-globulins and β-lipoproteins, and an increase in albumin.
The conducted observations confirm that it is the unsaturated fatty acids that determine the beneficial effect of vegetable oils on the parameters of 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 is essential and essential for human health. Undoubtedly, all vitamins are necessary and beneficial for health. There are a huge number of them. The most popular and well-known to everyone are A, B, C, E.
Each of them has its own influence and has certain benefits for the organs or systems of the body. But few have heard of 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 is classified as a fatty acid.
In total, there are three of them and they have the following names - arachidonic, linoleic and linolenic. The vitamin owes its name to the fact that in 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 the skin of the face... This prerogative is due to its fat composition.
The lack of vitamin leads to acne on the skin, acne, and troubles such as eczema can also occur. Skin pigmentation changes. In addition to all this, small ulcers may even appear on the skin of the body.
Skin problems are only an apparent cause. Other dirty tricks are much deeper. Lack of fats, which are part of the vitamin, can become the causes of malfunction in the body.
Vitamin F helps to regulate blood cholesterol levels, normalize blood circulation, blood pressure and metabolism. Vitamin F is also useful for the well-coordinated work of the heart and blood vessels. 
It helps to thin the blood, thereby preventing the formation and accumulation of blood clots. It is also good for inflammation, swelling and pain. different types because it helps to eliminate all these unpleasant sensations.
Lack of fatty acids leads to problems with the musculoskeletal system. In order to avoid this, you can just take vitamin F.
Diseases such as osteochondrosis, radiculitis and arthritis will be little familiar to you if you consume enough vitamin F.
It is also rightfully called the "beauty vitamin"... After all, it helps not only the skin look beautiful, but also copes with brittle hair and flaking nails.
Given such a rich list of beneficial effects, it can be noted that vitamin F is a kind building material for the whole human body. From its acute lack, tissues and cells can begin to be destroyed. This will subsequently lead to a shorter life span.
Now let's talk in more detail about the functions of vitamin F when it enters the human body. It has a beneficial effect on the membranes of all organs and their cells, helping them to recover faster, renew and appear in general.
It is also able to aid in the accumulation and recovery of muscle mass. And if this vitamin is used in tandem with other well-known ones - A, E, K, then you can get the maximum desired result.
In cosmetology, for example, it is used in conjunction with other vitamins. Regular consumption of foods with a vitamin F in the composition helps to smooth out fine wrinkles and the process of the emergence of new ones is significantly slowed down.
In addition, the complexion improves, blood circulation improves and blood vessels are cleansed. Also, the fats of this vitamin help to keep the skin hydrated and serve as a kind of barrier against external negative influences.
Summing it all up, 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 enhances the immune response.
4. Heals wounds.
5. Prevents obesity by helping the body absorb and break down fats.
6. Helps the liver, removing all harmful from the body.
7. Has a rejuvenating effect.
8. It has a beneficial effect on the sexual function of both sexes.
Lack of vitamin F in the body
The lack of vitamin F in the body can give very clear evidence. The skin becomes dryish, rough, unattractive, ages quickly, flakes off.
In addition, various spots and pigmentation disorders appear on the skin of the most exposed areas - the face, décolleté and back. This is a major change in the subcutaneous tissue.
The thing is that the sebaceous glands begin to clog. Such an environment becomes sufficiently beneficial for the emergence and further multiplication of all kinds of microbes, bacteria and other harmful microorganisms. Therefore, all this dirt will soon come out.
Vitamin F foods
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, flaxseed, sunflower, peanut, olive, walnut.
The effect and benefit of the oil will be if it is as fresh as possible and it is cold pressed. It should be used raw in food. But it is not only from the oil that the benefits of this vitamin can be removed.
2) Saltwater fish (salmon, mackerel, trout).
3) fish oil.
4) soybeans and legumes.
5) avocado.
6) black currant.
9) almonds.
10) dried fruits.
At the same time, eating foods containing a significant amount of vitamin F can oversaturate the body. This will also 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 may begin.
To saturate your body with vitamin F, eat fresh salads seasoned with any kind of vegetable oil. Also, do not give up steamed fish or a handful of dried fruits.
The main thing is to remember that products containing this vitamin should be given minimal thermal processing. This will maximize your benefits.
Eat raw if possible, or cook with minimal heat. Steam cooking is a great option. 
This type of vitamin can be taken not only internally. Vegetable oil masks are great for the skin. You can simply spread it directly on your face, then rinse it off with warm water. Can also be combined with other ingredients.
Several recipes.
To refresh the skin, give it elasticity and shine, you can make a mask from vegetable oil, honey, chamomile infusion and egg yolk... All this is mixed, applied to the face and décolleté. After about ten minutes, wash off with warm water.
A tandem of lettuce crushed to a gruel state, lemon juice and the same oil will help to moisturize the skin. You can also add ingredients that are specific to your skin type.
As you have seen, the benefits, importance and necessity of vitamin F for each person is very considerable.
Therefore, do not forget about those products in which it is available when preparing food for your family. So that everyone can fully derive the maximum benefit for themselves.