All have very famous names an omega-3 and an omega-6. But very few people correlate these terms to vitamin F. We will also correct this gap. Vitamin F is a complex symbol from arachidonic (omega-6), linoleic (omega-6) and scale linolenic (omega-6) of irreplaceable fatty acids. They get to an organism with food and through skin, at the use of cosmetics.
Characteristics and properties
The name vitamin F is understood as natural compound of irreplaceable fatty acids — arachidonic, linoleic, linolenic. Wrong reference of this complex to vitamins came from a lack of knowledge. Only in 1930 the scientists completely dealt with the nature of these substances. The confusion occurred because impact on an organism is similar to effects of vitamins.
Improvement of health requires healthy nutrition, the use of enough water, a qualitative dream, to avoid stressful situations and of course physical activity.
From the pharmacological and biochemical point of view this biologically active connection. The fat-soluble complex, for the correct assimilation is required additional intake of fats in an organism.
Main functions and advantage
The main vitamins, which at all very famous — And, With, In, E. The newly opened complex is not included even into the list of the vital substances. Nevertheless, at its deficiency the organism suffers as well as at surplus.
For adults
Vitamin F is very important for normal functioning of an organism. The following list shows what it is useful to:
- Correct digestion of fats organism.
- Removal of bad cholesterol.
- Interferes with undesirable deposits in blood vessels.
- Strengthens a blood system.
- Promotes weight loss.
- Revitalizes skin.
- It is necessary when breastfeeding babies.
- Influences reproductive function, normalizing it.
- Fights against inflammations.
- Is an additional power source for muscles.
- Strengthens a bone tissue.
- Perfectly proved as effective antiallergenic remedy.
- Prevents development of osteochondrosis, diabetes, oncology, cardiovascular diseases.
Vitamin F is called skin vitamin, it emphasizes its exclusive role for beauty and health of the person.
Oil masks promote skin rejuvenation. They may contain any ingredients. The main condition — that was present at structure vegetable oil: olive, sunflower, corn, peach. The list can be continued long. Buying age cosmetics, it is necessary to pay attention to structure. Presence the omega-3 and an omega-6 guarantees the rejuvenating effect.
This substance is important for men in respect of reproduction of posterity, it interferes with inflammation of a prostate and insufficient mobility of spermatozoa.
For children
Advantage for children same, as well as for adults. Influence of a shortcoming and overdose will be described below.
The products containing vitamin F
The main source — vegetable products. First of all, it is various oils:
- linen;
- sunflower;
- corn;
- soy;
- peanut;
- nut;
- cod-liver oil.
It is clear, that oil has to be the first extraction, not refined, without synthetic additives. Besides, vitamin F in enough contains in such products:
- avocado;
- blackcurrant;
- crude rice.
There are sources of animal origin where vitamin F contains. This is sea fish, namely:
- herring;
- sardines;
- tuna;
- salmon;
- trout.
Daily requirement and norm
The organism itself does not produce some of fat-soluble acids therefore they have to arrive with food. As well as for all other vitamins, minerals, there is consumption rate and for this complex of substances.
Whether you know? The Eskimos of Greenland eating fat fish have no heart troubles. Opening of this fact attracted interest to an omega-3 and an omega-6 in the world.
For men and women
Physiologists and nutritionists did not come to a consensus how many fat-soluble acids are necessary for an organism in day. Agreed on approximate norm in 1000 mg. This norm contains in 25-40 g of vegetable oil. That is, the usual day diet quite provides this requirement. In some countries of 1% of all calories consumed in day it is considered normal quantity.
Consumption rate at adults increases by 10 times if:
- Cholesterol is raised.
- Obesity is observed.
- Atherosclerosis is diagnosed.
- There are problems with skin.
- Prostatitis is diagnosed.
- Operation on transplantation of body is performed.
The complex provides the slowed-down exchange of fats, its function at these diseases consists in it.
For pregnant women
Consumption rates for pregnant women are determined by the gynecologist in clinic for women where future mother stays on the registry. The feeding mothers address for the corresponding consultation the pediatrician. The norm in these cases increases according to indications. There is no such requirement more often if the feeding mother has a balanced diet.
For athletes
Unique property an omega-3 and an omega-6 — restoration of muscle tissue. Excessive subcutaneous fat is used for this purpose. It is perfectly known by sports nutritionists and therefore they increase a dosage for athletes-security officers. At trainings the requirement makes 5-6 g, at competitions — 10-12 g a day. Specially developed drugs with the increased maintenance of this complex are taken.
For children
Any discrepancy with the correct diet, especially long, at once affects a condition of the child. Especially it is noticeable at children about one year. Insufficient receipt in an organism of fat-soluble acids is characterized by such signs:
- Loss of weight in the absence of a disease.
- Tearfulness, slackness, capriciousness.
- The strengthened hair loss.
- Dryness of skin or, on the contrary, excessive fat content, peeling.
- Fragility and stratification of nails.
- Frequent skin infections.
- The strengthened water consumption.
- Violation of the mode of urination.
- Lag in growth.
- Ponosa.
Whether you know? Ryzhikovy oil — the product forgotten nowadays. It was forced out by sunflower. But it surpasses popular nowadays vegetable oils in the characteristics.
The pediatrician will make recommendations how to balance the child's diet, if necessary will appoint the necessary medicines. If it is the baby on breastfeeding, to mother dietary supplements or drugs will be appointed, will advise how to eat properly.
Hypovitaminosis and overdose
Excess or insufficient receipt in an organism of a complex is at once shown by a row characteristic signs.
Shortage of vitamin
Shortage symptoms:
- skin diseases;
- allergy;
- unhealthy condition of hair;
- stratification and fragility of nails;
- bad cholesterol;
- anal cracks;
- seborrhea.
Surplus
At the general safety the omega-3 and an omega-6 gives excessive receipt to:
- to obesity;
- to bleedings;
- to the severe forms of an allergy passing into asthma;
- to arthritises.
Interaction with other substances
In biochemical interaction with other substances in an organism the complex shows such properties:
- Strengthens effect of vitamins A, B, E, D.
- The complex use with B6, E and C vitamins prolongs effect of fat-soluble acids
- In a tandem with vitamin D performs function of strengthening of bones.
- Influences digestion of calcium and phosphorus an organism.
It is especially necessary to note reaction of this substance to air, light and heatings. At excess contact, free radicals and toxic oxides are formed. Considering it, it is better to store it in hermetic tanks and in the dark place.
It is important! If to roast on vegetable oil fish — a dose the omega fats not to receive, they collapse when heating.
In practice it is impossible to provide such storage therefore vitamin is accepted together with vitamin E, beta carotene and selenium.
Pharmaceutical forms of vitamin
The vitamin and mineral complexes Komplivit, Komplivit Trimestrum are on sale in drugstores. There are also other pharmaceutical forms, for example, of an ampoule. Any additional application — only according to the recommendation of the doctor.
Possible harm and side effects
Any abuses result in undesirable results. It concerns and vitamin F. Excessive hobby will provoke:
- obesity;
- bleeding;
- stomach pains;
- heartburn;
- allergy;
- asthma;
- arthritises.
The listed symptoms will not be shown if always and in everything to respect the rules.
Study and just interest in food, their structure, allows to draw a simple conclusion: all is necessary for the person, all is useful for the person. But it is always important to remember the golden rule: what too, is unhealthy. Fully it belongs to so fashionable nowadays an omega-3 and an omega-6.