Vitamin F (Essential Fatty Acids)

Vitamin F, also known as essential fatty acids, is an important part of our diet. Essential fatty acids are building blocks of fat and are what they say they are...essential. Our bodies do not produce EFAs so they have to be part of our daily diet.

There are 2 types of fats:

  1. Saturated-found mostly in animal foods such as fatty meat, lard butter, sausage, and cheese; also found in palm kernel oil and coconut oil

  2. Unsaturated-found mostly in fatty fish and plants such as avocados, nuts, herring, and salmon

Essential fatty acids fall into the unsaturated group and are known as polyunsaturated fatty acids. There are 3 types of polyunsaturated fatty acids and you will, no doubt, recognize at least two of them. They are omega-3, omega-6, and omega-9. Omega-3 and omega-6 are considered essential. They cannot be produced by the body so we have to make a point to eat the foods that contain them. Omega-9 is considered non-essential because the body can make it from other fatty acids.


  • Promotes healthy skin

  • Quiets the nerves

  • Reduces high cholesterol

  • Reduces blood pressure

  • Activates the thyroid gland

  • Aids in reproduction

  • Aids in the prevention of arthritis

  • Reduces the risk of blood clots

  • Necessary for development and normal function of the brain

  • Necessary for development and normal function of the eyes

  • May have anticancer properties

Foods that provide vitamin F

  • Almonds

  • Walnuts

  • Cold-pressed vegetable oils

  • Pecans

  • Peanuts

  • Wheat germ

  • Avocados

  • Fish like salmon, herring

  • Fish oils like cod liver oil

Herbs that provide vitamin F

  • Red Raspberry

  • Slippery Elm

  • Black currant oil

  • Flaxseed oil

  • Primrose oil

  • Borage oil

Signs of deficiency

  • Problems with prostate gland

  • Tight, aching joints

  • Brittle nails

  • Dry skin

  • Dull hair

  • Severe colds

  • Build-up of cholesterol in the arteries

  • Contributes to mental disorders

  • Contributes to diabetes

  • Contributes to PMS

  • Contributes to immune dysfunction

  • Contributes to inflammatory diseases like rheumatoid arthritis

Research shows

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