Vitamin F
Information about vitamin
Vitamin F
One is not
a
true
vitamin
,
but
that is used east term to denominate to the insaturados fatty acids that are
essential
for the organism, specially linoleico acid. They have in
common
that the organism cannot synthesize them and must be contributed in the diet. They do not actuan like active substances that react with other compounds like the rest of the vitamins,
but
that happen to comprise of cellular membranes like structural elements. They have other
multiple
functions
, between which they emphasize the one to participate in the oxygen transport by the blood, to regulate the sanguineous coagulation index, to disperse the
cholesterol
deposited in the veins, to induce
a
hormonal
activity
normal
(synthesis of prostaglandins) and to nourish all the cells of the skin.
Two groups or series divide themselves in:
the series 3 Omega and Omega 6. First it is formed by acids linoleico, linolénico and araquidónico, present in virgin
vegetal
oils (ojo is destroyed with the heat) the dry seeds of
sunflower
, fruits and the avocados. Also the gamma - linole'nico acid is included in this series, present in the oil of
prímula
(also called
onagra
) or of
borraja
. The series Omega 6 constitutes the fatty acids eicosapentaónico and docosahexaenóico, that are abundantly in the greasy fish.
The about 10 adults require gr. to the day or the equivalent one to 1 % of the ingested calories. The
children
must consume until 3 % of the
energy
contributed by the diet in
essential
fatty acid form (RDA the USA 1995)
Rich
essential
fatty acid foods.
Amount recommended per day:
8 - 10 gr. or 3 % of total the power contribution.
Oil of seeds:
66.
Oil of
soybean
: 61.
Oil of
sunflower
: 6, 1.
Maize oil:
5, 1.
Nuts:
4, 1.
Margarina:
2.
Almonds and peanuts:
1, 2.
Olive
oil: 0, 9.
Bacons and butters:
0, 7.
Mantequilla:
0, 3.
Amounts expressed in g / 100 gr.
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