n-3 PUFA is present in all except:
Groundnut oil > Corn oil Various research papers on the net have clearly mentioned both the groundnut oil and corn oil are devoid of n-3 fatty acids. However Lippincott Biochemistry 3/e p360 mentions that corn oil contains little amount of n-3 fatty acids. According to Park 19/e p482, table 2, both Groundnut oil and Corn oil are rich in n-6 fatty acid (Linoleic acid). n-3 fatty acids (popularly referred to as co-3 fatty acids or omega-3 fatty acids) are long-chain polyunsaturated fatty acids, with the first double bond beginning at the third carbon atom (when counting form the methyl end of the fatty acid molecule). Impoant nutritionally essential n-3 fatty acids are: - a-linolenic acid (ALA), - eicosapentaenoic acid (EPA), and - docosahexaenoic acid (DHA). n-6 fatty acids are long chain polyunsaturated fatty acids, with the first double bond beginning at the sixth carbon atom eg. Linoleic acid, the most impoant essential fatty acid. Both the n-3 a-linolenic acid and n-6 linoleic acid are essential fatty, acids which must be obtained from food. Park mentions that an ideal fat for good health is one which maintains a balance so as to give a ratio of PUFA/saturated fatty acids of 0.8-1.0 and linoleic/alpha-linolenic (n-6/n3) of 5-10 in the total diet. Park gives a list of food rich in alpha linolenic acid (n-3 fatty acid): wheat, bajra, blackgram, iobia, rajmah soyabean, green leafy vegetables, fenugreek (methi) mustard and fish. Flaxseed oil is one of the best sources of the essential fatty acids. It contains approximately 50-60% of the omega-3 essential fatty acid (alpha-linolenic acid), and roughly 18-20% of the omega-6 essential fatty acid (linoleic acid). Flaxseed oil is nature's richest source of linolenic acid (n-3 fatty acid).
Mustard oil
Corn oil
Fish oil
Groundnut oil