Vitamin F ko commonly linoleic acid aur alpha-linolenic acid ke naam se bhi jaana jaata hai. Technically, Vitamin F ek specific vitamin nahi hai, balki ye essential fatty acids (EFAs) ka combination hai. Yahan kuch aise chize hain jo linoleic acid aur alpha-linolenic acid (jo Vitamin F ke roop mein count kiye jaate hain) ka accha source hai:
1. Flaxseeds (Alsi ke beej): Flaxseeds mein alpha-linolenic acid (ALA) paya jata hai. Ye small seeds hai jo salads, smoothies, ya recipes mein shamil kiye jaate hain. Flaxseeds ko ground form mein istemal karna zyada faydemand hota hai, taki sharir ALA ko achhe se absorb kar sake.
2. Chia Seeds: Chia seeds bhi ALA ka accha source hai. Ye small black or white seeds hai jo omega-3 fatty acids, protein, fiber, aur other essential nutrients se bharpur hote hain. Chia seeds ko pudding, smoothies, ya yogurt ke saath mix karke khaya ja sakta hai.
3. Walnuts (Akhrot): Akhrot mein ALA paya jata hai. Ye tasty nuts hai jo omega-3 fatty acids, antioxidants, aur other nutrients se bharpur hote hain. Akhrot ko snacks ke roop mein khana ya fir recipes mein shamil karna Vitamin F ke benefits ko milane ka ek tarika hai.
4. Soybean Oil: Soybean oil linoleic acid (LA) ka accha source hai. Ye commonly cooking oil ke roop mein istemal kiya jata hai. Soybean oil ke saath saath soybeans bhi LA ka accha source hain.
5. Sunflower Seeds (Surajmukhi ke beej): Sunflower seeds bhi LA ka accha source hain. Ye small seeds hai jo salads, snacks, ya recipes mein shamil kiye jaate hain. Inhe khane se sharir ko linoleic acid ki zaroorat puri hoti hai.
Dhyan rahe ki Vitamin F technically ek specific vitamin nahi hai, balki ye essential fatty acids ka group hai. In chizon ko apne bhojan mein shamil karne se aap linoleic acid aur alpha-linolenic acid ki zaroorat ko poora kar sakte hain.
