Page 226 - Health, Population and Environment Education 9

concentrated source of energy. But intake of excessive amount of fats without sufficient
physical exercise is harmful to the body.

Sources of fats
i. Animals sources

Ghee, butter, cream, cheese, fish, milk, meat, etc.
ii. Vegetables sources
Vegetable ghee, oil, ground nuts, mustard, cotton seeds, soyabean oil, etc.

Fig: 5
Ghee Butter Vegetable oil

Daily requirement of fats
Normally a healthy person requires 40-60 grams fats in a day. About 15-20 grams of fats
are obtained from plant sources like oil, vegetable ghee, etc. and the remaining 20-40
grams of fats is obtained from animal sources like milk, ghee, egg, meat, fish, etc.

When the body lacks fats, it causes itching sensation around the anus especially in children,
and dry and itchy skin. But intake of excessive fats affects the heart, blood vessels and
other organs. It also effects the digestive system of human beings.

D. Vitamins
Vitamins are commonly known as protective foods. They help to regulate the body
functions and protect the body against different types of diseases. Vitamins are not stored
in our body. So, we should take vitamins regularly through the diet.

Types of vitamins and their sources
Vitamin A : ghee, curd, milk, egg, liver, cod liver oil, cheese, sweet, potato, broccoli,
spinach, carrot, mangoes, papaya, etc.

Vitamin B : fruits, vegetables, fish, meat, milk, curd, liver, outer part of potato, etc.

Vitamin C : goose berry, citrus fruits like lemon, tomato, mango, papaya, pineaple, etc.
Vitamin D : milk, butter, ghee, fish, liver, egg yolk, sunlight, etc.

Vitamin E : cereals and vegetable oil, green leafy vegetables

226 GREEN Environment Population and Health Education Book-9