Dietary Fat Sources-Chart

2 September 2008

Primary Sources Of Dietary Fats
Listed under their primary lipid [fat] components – See note below

Saturated Fats*	Monounsaturated Fats*	Polyunsaturated Alpha-Linoleic Acid (Omega-6)*	Superunsaturated Alpha-Linolenic Acid (Omega-3)*

Beef	Olive Oil	Borage	Flaxseed
Mutton	Canola Oil	Flaxseed	Soybean
Pork	Almond Oil	Soybean	Lecithin
Lamb	Avocado Oil	Safflower	Canola
Poultry	Peanut Oil	Sunflower	Hempseed
Coconut Oil	Pecan Oil	Lecithin	Walnut
Milk	Cashew Oil	Corn	Dark Green Leaves
Butter	Filbert Oil	Wheat Germ	Black Currant Seed Oil
Cheese	Macadamia Oil	Sesame	Certain fish*
Yoghurt	Land Animal Fats	Hempseed
Palm Kernel Oil	Butter	Walnut
		Pumpkin
		Black Current Seed Oil
		Evening Primrose Oil
		Mother’s Milk

Original Source: Fats That Heal, Fats That Kill, Udo Erasmus, Ph.D., p21-22

* Important Note: All oils contain varying proportions of different fatty acids. When a fat has been hydrogenated, as is the case with margarine and common cooking oils, it can lose its beneficial and/or essential properties and become positively harmful. We recommend that you use whipped fresh cream or mashed avocado or butter in place of margarine, and cold pressed oils that are also cold processed in place of hydrogenated cooking oils (which most are). Frying is not recommended in any form – see alternatives. Because of the extremely high levels of mercury in all fish today, we do not recommend any fish or fish oil as a source of essential fatty acids.