Cholesterol and vitamin F
In this regard, the vitamin F it is very important for our organism and, one of its most important beneficial properties is undoubtedly that linked to high cholesterol and triglycerides in the blood. Also known by the name of Omega 3, Vitamin F is very important. Scientific studies have shown that it is able to hinder the deposit of cholesterol and triglycerides in the arteries, thus counteracting theatherosclerosis.
Not only that: the vitamin F plays an important role in maintaining the integrity of skin and hair and promotes the reduction of body weight.
Vitamin F is composed of a mixture of two essential fatty acids – linoleic acid and alpha-linoleic acid – to which arachidonic acid is added. This important vitamin can only be introduced into the body through food, which is why it is essential to eat some foods that contain this substance. Here then 5 foods rich in vitamin F or Omega 3.
Foods to eat
Spinach: Not everyone knows it but spinach, like all green leafy vegetables, is rich in vitamin F. For this reason it should never be missing from our weekly diet. Obviously the beneficial properties of this vegetable do not end here: in addition to many vitamins, spinach contains important mineral salts such as magnesium, potassium, phosphorus, copper and calcium.
Dried fruit: Walnuts, almonds, hazelnuts and pistachios are our best allies when it comes to vitamin F intake as they are very rich in it. Even during a low-calorie diet, a handful of dried fruit can be enjoyed as an afternoon snack to make us feel full and fill up on Omega 3.
Blackcurrant: Not everyone knows but blackcurrants are a food rich in vitamin F. Not only that: it improves circulation, combats cholesterol and hypertension and helps you stay fit.
Salmon: salmon, ideal for filling up on vitamin F, should never be missing from our weekly diet as it lowers cholesterol and protects the cardiovascular system. Fish is an excellent choice for our diet as, compared to other foods that contain vitamin F, it is more digestible, contains good fats and is rich in mineral salts. The types indicated for cooking fish, so that they do not lose their nutritional values, are: baked, stewed or grilled.
Extra virgin olive oil: Not everyone knows it but this type of oil, the most used in the Mediterranean diet, is a very rich source of vitamin F. It is no coincidence that several studies have shown that it is useful for lowering cholesterol, preventing atherosclerosis and cleaning the arteries.
Mackerel: just like salmon, mackerel is also rich in Omega3 and is also very tasty. As for micronutrients, the minerals it contains are iodine (essential for the correct functioning of the thyroid), potassium, iron, phosphorus, magnesium and copper. Vitamins, however, mostly belong to group B (B1, B2 and B3) and vitamin D, which strengthens bones