富含维生素的食物F -你Probabl的养分y Need More Of

听说过维生素F？也许f代表“胖子”。否则称为必需脂肪酸（EFAs），维生素F实际上是最健康的脂肪的混合物，它吹嘘了一些主要的健康益处。

The two essential fatty acids in this vitamin are linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid,Toby Amidor, RD和nutrition partner with the Global Organization for EPA and DHA Omega-3s (GOED), tells LIVESTRONG.com.

它们被称为“必不可少”，因为身体无法自己生产。“虽然身体能够将ALA变成EPA（eicosapentaeno的酸）和DHA（二十二碳六烯酸），所以发生的过程并不是如此效率，”Amidor说。虽然国家医学院只认为ALA必不可少，但一些卫生专业人士认为EPA和DHA也是必不可少的，因为最好直接从食物来源获得[而不是依靠自己的身体转换ALA]。“

虽然大多数人获得足够的欧米茄-3 Ala，以及欧米茄-6脂肪酸 - 一种在植物油，坚果和种子中发现的多不饱和脂肪 - 它们往往缺乏较长链，越来越长的欧米茄DAMOR解释说：EPA含有抗炎性能，含有抗炎特性和DHA，这对脑和视网膜功能至关重要。

阅读更多:4 Benefits of Fish Oil Supplements — and 3 Risks You Should Know About

For years, researchers have been discovering a multitude of health benefits from these nutrients. Indeed, people who ate a diet rich in omega-3s were observed to have lower blood pressure readings, according to a July 2017 study in the高血压杂志。

Older adults who tested with high blood levels of omega-3s derived from seafood were more likely to experience healthy aging — which just means living without any major chronic disease or any mental or physical dysfunctions, according to an October 2018 study in theBMJ。The authors speculate that a possible reason for this outcome could be the EFA's ability to regulate blood pressure, heart rate and inflammation.

Increased levels of omega-3s — specifically DHA — were also associated with a reduction in breast density (a biomarker for breast cancer risk) in obese postmenopausal women, according to medical investigators fromPenn State。

And the benefits don't end there. An eating regime that lacks omega-3s is associated with poor brain health, such as memory loss and difficulty problem solving, a February 2012 study published in神经病学found.

The dailyAdequate Intake(AI) — an adequate level of nutrition that is established when there's insufficient evidence to develop a Recommended Dietary Allowance (RDA) — for omega-3s is 1.6 grams for adult men and 1.1 grams for adult women. Females who are pregnant should get 1.4 grams per day, while those who are breastfeeding can take 1.3 grams. (The National Academy of Medicine has only established an intake level for ALA since it's the only type of omega-3 that has been deemed as "essential.")

美国人倾向于选择Omega-3补充剂 - 毕竟，美国近1900万成年人在2012年突出了欧米茄3药丸，据National Health Interview Survey。然而，Amidor指出，最健康的维生素F来源可以在您当地的超市中找到。

脂肪鱼

"Choose a fatty fish, such as salmon, mackerel or sardines, in order to get the most EPA and DHA and their heart, brain, eye and prenatal health benefits," suggests Amidor. Just 3 ounces of wild Atlantic salmon is packed with1,967毫克of omega-3s — which amounts to an impressive 123 percent of the AI.

如果您是素食主义者或素食主义者，Amidor每天都会建议使用250至500毫克的EPA和DHA的欧米茄3补充。“还有由海洋微藻制成的素食品补充剂，欧米茄3S的原始食品来源，”她补充道。

阅读更多:5 Omega-3-Packed Recipes That Aren't Fish

Vegetable Oil

Vegetable oil contains fat that has been extracted from the seeds of plants, and in some cases from the seeds of fruits. The美国心脏协会（AHA）表明，用油菜，玉米，橄榄，花生，红花，大豆或向日葵油代替诸如黄油，人造黄油和猪油等固体脂肪食品。选择在心健康ALA中最高的植物油，包括亚麻籽油。一汤匙包含454％of your AI!

根据此处的情况，寻找亚麻籽油，储存在深色瓶子中并冷藏，因为在暴露于热量，空气或光线时，可以破坏活性成分。Penn Stateresearchers. That also means you should avoid cooking with flaxseed oil. Instead, use it to dress salads, add it to dips or drizzle it as a garnish for recipes.

坚果和种子

Amidor recommends adding vitamin F-rich nuts and seeds to your eating plan. Think almonds, walnuts, flax, pumpkin and chia seeds. In fact, the美国癌症研究所has deemed walnuts a cancer-fighting food due to its array of nutritional compounds, including anti-inflammatory ALA. A one-ounce serving provides161％of the omega-3 AI.

更重要的是，约65％的奇异种子来自欧米茄-3脂肪酸，为2016年4月审查发表的核心保护作用中国食品科技杂志报告_._一盎司服务此种子提供令人印象深刻的316 percentof the AI.

阅读更多:2个超级坚果，是高蛋白质但低脂肪