What is Vitamin F and why it is so important for skin health
Vitamin F is a term used to refer to two essential fatty acids: Alpha-linolenic acid (ALA) and Linoleic acid (LA). These belong to the omega-3 and omega-6 fatty acid families, respectively.
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They are not actually vitamins but micronutrients. These are not produced in the body and need to be obtained from diet sources.
Why vitamin F is important for skin health
They are helpful in body functioning. In skin, it improves barrier function and prevents dryness of hair and skin. Skin barrier is broken in almost all skin diseases, therefore, they are an important adjuvant to treatment. They also have anti-inflammatory properties which protect organs from inflammatory damage.
Benefits of vitamin F for health
According to Dr. Anil KV Minz, Senior Consultant, Dermatology, Marengo Asia Hospitals Faridabad, 'Both ALA and LA are called essential fatty acids because the body cannot synthesize them on its own; they must be obtained through the diet. Once consumed, these fatty acids play a vital role in many biological processes. ALA is a precursor for other omega-3 fatty acids like EPA and DHA, which are essential for brain and heart health.
LA, on the other hand, is the parent compound of other omega-6 fatty acids that are crucial for skin health and inflammation regulation.'
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Vitamin F supports numerous body functions:
· It helps build and maintain healthy cell membranes.
· It plays a crucial role in the development and function of the brain and nervous system.
· It has an integral part in the production of hormone-like substances called eicosanoids, which regulate blood pressure, immune function, and inflammation.
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· It contributes to skin hydration, smoothness, and barrier function.
· It modulates oil production and prevents clogging of pores. Hence, it is helpful in acne.
· For cases with wound healing, It's thought to help by reducing oxidative stress and improving nerve blood flow to problem areas and assisting wound healing.
Common dietary sources of ALA include flaxseeds, chia seeds, walnuts, and canola oil. You should incorporate vegetable oils like sunflower, safflower, and corn oil, as well as nuts and seeds in your daily diet as these contain LA abundantly.
While both fatty acids are necessary, maintaining the right balance between omega-3 and omega-6 is crucial. Excessive consumption of omega-6 relative to omega-3—common in modern diets—can lead to increased inflammation and related health problems.
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