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Vitamin F (Essential Fatty Acids)

Updated: Jul 27

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


EFAs 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 while omega-9 is non-essential. The body produces omega-9 from other fatty acids.


Omega-3 and omega-6 are essential because they cannot be produced by the body. They must come from our diet. We need omega-3 and omega-6 in a ratio of 2:1. Inflammation becomes a problem when we have more omega-6 than omega-3.


Seed oils such as vegetable oil, canola oil, and peanut oil are high in omega-6. When this is the primary oil you cook with, you are likely taking in more omega-6 than omega-3 causing inflammation in your body. Did you know these oils also raise your risk of developing type 2 diabetes?


If you already have diabetes, you should completely avoid seed oils. Unfortunately, most restaurants fry their foods in these oils. Look for restaurants that have switched to frying in tallow for less risk to your health.


When EFAs are eaten in balanced amounts, there are many benefits. Make every effort to add these beneficial nutrients to your diet.


Benefits

  • 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


EFAs or vitamin F Provided by Food

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  • Almonds

  • Walnuts

  • Cold-pressed vegetable oils

  • Pecans

  • Peanuts

  • Wheat germ

  • Avocados

  • Fish like salmon, herring

  • Fish oils like cod liver oil


EFAs or vitamin F Provided by Herbs

  • 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

  • Omega-3 components, EPA and DHA, may be useful in treating depression and other mental disorders. Disorders such as depression, bipolar disorder, Alzheimer's, dementia, cognitive impairment, behavior and learning disorders, have been linked to a deficiency in essential fatty acids.

  • GLA, a component of omega-6, has demonstrated anticancer effects.


Use Caution

Check with your physician before taking fish oil if you are on blood thinners as it also thins the blood. Continue eating fish though. It is a valuable source of essential fatty acids.

  • Do not rely on cod liver oil for ALL your EFA intake. It is high in vitamins A and D and taking more than the recommended amount could cause toxicity.


Essential fatty acids are vital to our overall heath. EFA deficiency can affect many areas of our lives. Eat the good fats and enjoy them knowing they are building a better you!


Resources

  1. Engel, P., & Raederstorff, D. (2010). Essential Fatty Acids - NUTRI-FACTS. Retrieved July 10, 2020, from https://www.nutri-facts.org/en_US/nutrients/essential-fatty-acids/essential-fatty-acids.html

  2. McColl, J., BSP, MSC, MH. (2019, February 12). An Introduction to Essential Fatty Acids in Health and Nutrition. Retrieved July 10, 2020, from https://www.bioriginal.com/an-introduction-to-essential-fatty-acids-in-health-and-nutrition/

  3. Hovis, B. S., ND, MH, CCII. (n.d.). Nutrition-Vitamins and Minerals. Retrieved July 10, 2020, from https://trinityschool.instructure.com/courses/499/pages/week-1-lecture-3-vitamins-and-minerals

  4. Shanahan, C. (2025). The energy model of insulin resistance: a unifying theory linking metabolic disease and cancer. Frontiers in Nutrition, 12. https://doi.org/10.3389/fnut.2025.1532961

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MEDICAL DISCLAIMER

Cynthia A. Barrington is not a physician and the relationship between her and her clients is not as prescriber and patient but as educator and client. This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. It is fully the client's choice whether or not to take advantage of the information Cynthia presents. Naturopathy, homeopathy, flower essences, and any other recommendations do not "treat" illnesses; they address the entire person as a matter of wholeness that is an educational process, not a medical one. In order to be treated or diagnosed, Cynthia believes the advice of a holistic physician is in order. Never stop taking prescription medications without first consulting your physician. Consult your physician before starting a fitness program or taking supplements.

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