Human Nutrition 3(3+0)

Lesson 15 : Lipids

Sources

1. Rich Sources of EFA:Safflower, sunflower, niger seed, cotton seeds, linseed, corn, walnut, sesame and soybean oils are rich sources (40 to 70%) of EFA. These oils must form at least 50% of the fat in the diet.

2. Good Sources:Rape seed, groundnut and rice bran oils are good sources (27 to 32%) of EFA.

3. Fair Sources:Egg yolk fat, poultry fat and pig body fat are fair sources (15 to 22%) of EFA.

4. Poor Sources:Coconut oil, palm kernel oil, vanaspathi (hydrogenated fat) and animal fats butter and ghee, beef and mutton fat are poor sources (3 to 5%) of EFA.

Fat content of foods
The important sources of fats are given in table – Cereals and pulses contain small amounts of fat and supply 6 – 12 g of fat in the daily diet. These fats are rich sources of essential fatty acids.

Table: Important sources of fats

	Fat %		Fat %
Rich Sources Pure oils and fats Ghee and vanaspathi Butter Good Sources Nuts and oil seeds Milk powder, full fat Eggs Meat and fish	100 100 80-81 40-60 26 14 10-15	Fair Sources Milk, cow’s Milk, buffalo Pulses, whole Cereals and millets (whole)	4 7 3-5 2-3