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Vitamin F is a blend of two fats, with loads of benefits needed in the body. 

Why these two fats are termed as single vitamin?

These two fats were discovered in 1923, which were misidentified as a vitamin and later the name kept same. Few years later, their nature was proven as fats and so the umbrella term is used to refer to as ALA and LA.

ALA and LA are long-chain of poly-unsaturated fatty acids (LC-PUFAs). ALA belongs to omega-3 fat family, while LA belongs to the omega-6 family. ALA are converted into fatty acids like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) in the body, which are needed to maintain health. Research suggests that this conversion occurs in the liver at the very low rate i.e. below 15%. This conversion also occurs in fish bodies, so including fish in the diet is the best way to get the benefits of EPA and DHA.

Sources of ALA and LA (Vitamin F)

As we know, deficiency of anything is bad, so it is advisable to include LA and ALA in your diet As per The Linus Pauling Institute, these can be found in foods like

• Flaxseed and chia seeds
• Walnuts and Brazil nuts
• Canola, Soybean, Mustard and Sesame oil
• Firm tofu

Benefits of Vitamin F

In order to prevent from certain disease and stay healthy, it is important to take a diet containing balance of both ALA and LA in the food. One study reveals, fatty acids in a diet play many important roles in human health. Some of them are as follows:

• It is helpful in preventing many chronic diseases like hypertension, cardiovascular disease and many more. 
• It is helpful to regulate many organs like brain and heart.
• Help to control inflammatory processes.
• It provide cell structure as these ALA and LA along with other fatty acids, are the major component of the cell outer layer and also provide flexibility and structure to the cell.
• Vitamin F is a hydrating molecule which help to retain moisture.
• ALA and LA are also used to make signaling compounds that help regulate blood pressure, muscle movement, blood clotting etc.
• As per research, people can also use essential fatty acids on the skin, as it reduces scaliness or wrinkles on the skin and it also act as a powerful anti-aging agent. 

Deficiency of ALA and LA (Vitamin F)

Vitamin F deficiency is seen rarely but if deficiency occurs, it can lead serious problems like slow or poor wound healing, poor growth in infants and children, dry skin or skin rash, hair loss, brain and vision problems.

Research suggested that those who are dependent on vegan diet require large amount of ALA to avoid deficiency and need to decrease LA diet intake, in order to balance both ALA and LA in the diet. It is also reported that maximum ratio of omega-6 to omega-3 is 4:1, which can be taken in the diet. It is reported that the western diet might contain omega-6 to omega-3 fats in ratio of 20:1, which can cause inflammation and an increased risk of heart disease.

Summary

Vitamin F is the combination of two essential fatty acids i.e. ALA and LA. People need to consume these nutrients in a balanced way to stay healthy and prevent themselves from any risk of chronic diseases. It is found in many plant foods like nuts etc. Some oils like olive oil, are also good sources of ALA and LA, which can be used on skin to get many benefits like dry skin and improve signs of aging.