When it comes to height growth, familiar nutrients include Calcium, Magnesium, Phosphorus, vitamin K, and vitamin D. Yet, did you know Vitamin F plays a crucial role too? In this article, we’ll explain why Vitamin F may contribute to height growth.
What is Vitamin F?
Vitamin F is an outdated term no longer used in nutrition and medicine. Initially used to describe two essential fatty acids for human health, these fatty acids were later specifically named, and Vitamin F is no longer considered a separate vitamin.
The two fatty acids are alpha-linolenic acid (ALA) in omega-3 and linoleic acid (LA) in omega-6. These fatty acids play vital roles in the body, such as improving immunity, reducing inflammation, and supporting heart health. They are found in various foods like flaxseeds, walnuts, fish oil, and vegetable oils.
How does Vitamin F contribute to height growth?
The two fatty acids in Vitamin F are essential for various bodily functions, including the development of stature. Therefore, children and adolescents during growth periods need to pay attention to supplementation.
Vitamin F may contribute to height growth in several ways:
- Promoting bone and joint development: Vitamin F is a structural component of cell membranes, including bone and joint cells. Thus, it plays a crucial role in the development and repair of these tissues.
- Enhancing calcium absorption: Vitamin F helps the body absorb calcium more efficiently, a vital mineral in the formation and development of the skeletal system over time.
- Boosting growth hormone production: Growth hormone is crucial for growth and development. Vitamin F also plays a role in more efficient growth hormone production in the body.
Functions of Vitamin F for the Body
The two fatty acids comprising Vitamin F serve various purposes in the body. Here are some functions of Vitamin F for our health.
- Cardiovascular Health Support: Omega-3 fatty acids, particularly alpha-linolenic acid (ALA), can help reduce cardiovascular issues such as angina, coronary artery disease, and high blood pressure.
- Brain Health Support: Omega-3 is a crucial component in the brain, aiding brain function, supporting intelligence development in children, and reducing the risk of brain-related diseases like Alzheimer’s.
- Skin Health Support: Omega-6 fatty acids, especially linoleic acid, help maintain skin moisture, alleviate dryness, and inflammation. They contribute to essential skin components like protective barriers and elasticity.
- Cellular Development and Function Support: Both omega-3 and omega-6 play vital roles in the development and functioning of cells in the body, providing energy and necessary components for cell growth and activity.
- Immune System Support: Saturated fatty acids can aid in the development and operation of the immune system, helping the body resist infections and diseases.
- Inflammatory and Immune Response Support: Omega-3 and omega-6 have anti-inflammatory properties, improving the body’s immunity, preventing infections, and reducing inflammation.
Dosage of Vitamin F Supplementation for the Body
The required dosage of vitamin F supplementation depends on age and health condition. According to the FDA (U.S. Food and Drug Administration) recommendations, daily intake of vitamin F should be a small percentage (about 1–2%) of total calorie consumption.
The American Medical Institute has outlined the daily vitamin F supplementation needs as follows:
- Children aged 1–18: 1.1–1.6g ALA
- Adults aged 19–70: 1.1–1.6g ALA and 11–16g LA
- Pregnant and lactating women: 1.4g ALA
How to supplement vitamin F into the body
Supplementing vitamin F into the body is best achieved through natural foods. In the following section, How to Grow Tall will suggest ways to supplement vitamin F through various types of foods, including those rich in omega-3 and omega-6.
Foods rich in vitamin F (omega-3 fatty acids)
- Fatty Fish: Salmon, mackerel, trout, and sardines are excellent sources of omega-3 fatty acids.
- Chia Seeds: These tiny seeds are packed with alpha-linolenic acid (ALA), a type of omega-3.
- Flaxseeds: Ground flaxseeds or flaxseed oil are high in ALA and can be easily added to various dishes.
- Walnuts: Walnuts are a convenient and tasty snack that provides omega-3 fatty acids.
- Hemp Seeds: Hemp seeds contain a good balance of omega-3 and omega-6 fatty acids.
- Soybeans: Soybeans and soy products, such as tofu, are rich in ALA.
- Brussels Sprouts: These cruciferous vegetables contain ALA and offer various health benefits.
- Algal Oil: Derived from algae, algal oil is a plant-based source of omega-3 fatty acids.
- Edamame: Young soybeans, known as edamame, are a tasty snack that provides omega-3s.
- Seaweed: Certain types of seaweed, such as nori, contain omega-3 fatty acids and are commonly used in sushi.
Foods rich in vitamin F (omega-6 fatty acids) include:
- Sunflower Seeds: These seeds are a great source of linoleic acid (LA), an omega-6 fatty acid.
- Pumpkin Seeds: Pumpkin seeds, also known as pepitas, contain omega-6 fatty acids.
- Sesame Seeds: Sesame seeds and sesame oil provide a good amount of omega-6 fatty acids.
- Pine Nuts: Pine nuts are rich in linoleic acid and can be added to salads or dishes.
- Pecans: Pecans are nuts that offer a good supply of omega-6 fatty acids.
- Corn Oil: This cooking oil is high in linoleic acid, a type of omega-6.
- Soybean Oil: Extracted from soybeans, soybean oil is another source of omega-6 fatty acids.
- Safflower Oil: Safflower oil is rich in linoleic acid and is commonly used in cooking.
- Evening Primrose Oil: This supplement contains gamma-linolenic acid (GLA), a beneficial omega-6 fatty acid.
- Black Currant Seed Oil: Extracted from black currant seeds, this oil is a source of omega-6 fatty acids, including GLA.
Read more: How Does Vitamin K2 Affect Height Growth?
Supplementing vitamin F requires careful consideration
- Consult a doctor or nutrition expert before opting for vitamin F supplements.
- Only supplement with recommended amounts to avoid potential side effects like increased blood clotting, joint inflammation, and liver issues.
- Maintain a balance between omega-3 and omega-6 when supplementing for maximum benefits.
- If concerned about vitamin F or saturated fatty acids in your diet, seek advice from a nutritionist or doctor.
- When choosing vitamin F supplements, rely on reputable sources and adhere to dosage guidelines.
- In case of any abnormal signs or conditions, discuss with a doctor.
In summary, vitamin F and saturated fatty acids play a crucial role in the body, including the development of bones and joints. To ensure adequate intake, incorporate foods rich in these nutrients into your diet.
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.