We are what we eat and as basic nutrients like vitamins and minerals are important for our body and play a vital role in keeping us fit. Here we are going to talk about a vitamin which consists of two fatty acids alpha-linolenic acid and linoleic acid. Although vitamin F is not very popular in the world of vitamins but still comes with a lot many health benefits. Vitamin F has proven to be beneficial in many conditions such as improving heart health, reducing the risk of diabetes, improving blood sugar levels, reducing inflammation and aiding brain development. Although it can not only be obtained in the form of supplements but can be found in various food items as well. Without a further ado let’s dive right into this article and learn about 9 food items that are a rich source of vitamin F with Dr Kajal Pandya Yeptho, Chief Dietician, Indraprastha Apollo Hospitals, New Delhi
Health Benefits Of Vitamin F
Before getting to know about the food items which consist of vitamin F, let's take a look at the health benefits this nutrient has to offer. Here’s what Dr Yeptho has to say about the benefits of Vitamin F. “Vitamin F is basically a good quality fat required for the body. Vitamin F comprises two essential fatty acids: Omega-6 fatty and Omega-3. Both are essential fatty acids, providing a wide array of health benefits. Vitamin F plays a crucial role in the functioning of the body. It supplies calories, provides structure to cells, supports growth and development and is involved in majorly functions of the body like improving heart health, reducing inflammation and supporting mental health. It is generally present in fish oil, almonds and walnuts. There is no direct sign and symptoms of its deficiency as it helps in building the immunity of the body”
Other health benefits of vitamin F are-
- Improves Cardiovascular Functioning
- Provides structure and flexibility to the cells
- Prevents the risk of type 2 diabetes
- Plays a key role in brain development and growth.
- Helps to reduce inflammation
- Improves vision and keeps your eyes disease free
- Helps to regulate the immune response in the body.
Foods Rich in Vitamin F
As now we know about what vitamin F is and what all health benefits it has to offer, let us take a look at food items that are rich in this nutrient.
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Rich source of protein, egg is the part of a healthy breakfast and can be consumed in various ways like scrambled egg, boiled egg, half fry, sunny side up and even egg curry. Consuming eggs can be good for your heart as they consist of heart healthy fats
Nuts such as almonds and walnuts are a rich source of vitamin F. Both these nuts help to reduce inflammation, lower bad cholesterol and control the body’s blood sugar level. Both these nuts are full of fibre and protein which helps in weight loss. These nuts have also been proven beneficial for treating conditions related to the nervous system such as alzheimer. Moreover these nuts help to protect the heart from various diseases by lowering the bad cholesterol levels in the body.
Sea food rich in healthy fats, fish is amongst one of the healthiest foods on the planet. A rich source of omega-3 fatty acids, proteins, iodine and vitamin D. Fish can be very beneficial for your health and can protect you from various diseases. Fish helps to boost your brain health, lower the risk of stroke and heart attack, reduces the risk of Autoimmune disease, protects vision and even helps to prevent and treat depression.
Raise your hand if you remember soaking pulses in water, wrapping them in a damp cloth and waiting impatiently for tiny white tails to grow out. Well these pulses with tiny white tails can be really beneficial for your health as they consist of essential nutrients like vitamins, antioxidants, fiber, protein and minerals. This super food will help you to keep your heart healthy, lose weight, aid digestion, prevent premature aging, strengthen immunity, improve eyesight and blood circulation.
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5. Olive Oil
One of the healthiest cooking oils which has gained a lot of popularity in recent times due to its various health benefits. Rich in antioxidants and healthy monounsaturated fats, olive oil is known for reducing inflammation and can even have beneficial effects on genes linked to cancer. Moreover this magical oil can protect you from chronic diseases like heart diseases, type 2 diabetes, cancer, alzheimer and metabolic syndrome due to its anti-inflammatory properties.
6. Chia Seeds
A super food that has recently taken over the fitness industry and has gained a lot of popularity due to its weight loss benefits. Chia seeds are loaded with the goodness of antioxidants. Chia seeds can fight the production of free radicals and reduce the risk of chronic diseases such as cancer. Chia seeds are high in fiber and protein which helps to reduce the appetite and food intake which results in weight loss.
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An incredibly nutritious fruit filled with the goodness of heart healthy monounsaturated fatty acids. Adding avocados to your diet can help to lower the cholesterol levels, and blood sugar levels which results in lowering the risk of fatal diseases. Due to the abundance of potassium in it, avocados help to lower blood pressure and prevent the risk of getting a stroke, heart attack or kidney failure.
With inputs from Dr Kajal Pandya Yeptho, Chief Dietician, Indraprastha Apollo Hospitals, New Delhi
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