Vitamins F is composed of two essential fatty acids: linoleic acid (LA) and alpha-linoleic acid (LNA), with linoleic acid being the most complete fatty acid. There are two basic categories of EFA’s (essential fatty acids): omega-3 and omega-6, which include linoleic acid and gamma-linoleic acid. The body is not capable of manufacturing essential fatty acids.  However, arachidonic acid (another fatty acid) can be synthesized in the body from linoleic acid.

EFA’s are needed for normal growth and behavior, making healthy cell membranes, well balanced hormone levels and a properly functioning immune system.

Additionally, EFA’s are essential for the synthesis of tissue lipids.  They play an important role in the regulation of cholesterol levels.  EFA’s are also precursors of prostaglandins, hormone like compounds producing various metabolic effects in tissues.

EFA’s bring a suppleness and a youthful appearance to the skin, and hair becomes more shiny and healthy when EFA’s are in good supply.  They are also important in the manufacturing of sex and adrenal hormones.  They also stimulate the growth of beneficial intestinal bacteria.  Edema has also been reported when EFA’s are in short supply.

Arthritis is said to benefit from EFA supplementation.  EFA’s also aid in the transmission of nerve impulses and a shortage may lead to learning disabilities and a problem with recalling information.

Deficiency indications

Hair loss and eczema may be indicated when one is deficient in EFA’s.  It is also possible to cause damage to the kidneys, heart and liver. Behavioral disturbances are also noted when deficient. The immune system may become less efficient, causing symptoms such as slow healing and susceptibility to infections.

Tear glands may dry up. Blood pressure and cholesterol levels may be higher when deficient and the blood is more likely to form clots.

Extra needs

People that are overweight, have dry eyes, bruise easily and have frequent infections may consider increasing their intake of EFA’s as well as those on a low fat diet or with dry skin, dandruff and/or brittle nails.

Food sources

EFA’s are available in the evening primrose oil, grape seed oil, flaxseed oil, and oils of grains, nuts and seeds, such as soybean, walnuts, sesame, and sunflower.  They are also present in avocados, as well as meat and fish like salmon, trout, mackerel and tuna.

Omega-6 EFA’s are found in raw nuts, seeds, legumes, grape seed oil and flaxseed oil. Omega-3 EFA’s are found in fish, canola oil, and walnut oil.