Cod liver oil is a nutrient-packed fish oil, which is extracted from the oil found in the livers of codfish. It is commonly taken as a dietary supplement, which is one of the best sources of anti-inflammatory omega-3 fatty acids (EPA and DHA) and contains huge volumes of vitamins A and D. The goodness of healthy omega fatty acids has been linked to many health benefits such as reduces inflammation, eases joint stiffness linked with arthritis, control blood pressure, optimises cardiac wellness and repairs damaged teeth, nails, hair and skin.
Also Read: Fat Can Be Good Too! Learn All About Omega 3
As per the USDA, 5 grams of cod liver oil provides 41 calories and 4.5 grams of fat comprising monounsaturated, saturated and polyunsaturated fatty acids. Every single body cell needs fat, Omega-3 fatty acids present in cod liver oil enhance skin health, increase absorption of essential vitamins and minerals and trigger immunity. Consuming healthy fat like cod liver oil keeps you satiated, slows down the breakdown of carbohydrates into sugar, this helps to maintain blood sugar levels and also provides the brain with the needed fat to function properly.
Cod liver oil supplements are greatly prized for their beneficial effect in preventing heart diseases, controlling blood pressure, asthma reducing cholesterol, easing menstrual pain and rheumatoid arthritis.
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Read through this article to get an overview of the potential benefits of cod liver oil supplements
Power-packed Benefits of Cod Liver Oil
Reduces Inflammation
Inflammation is the body's natural process to combat infections and heal injuries. However, in some instances, inflammation can prolong at a low level for a longer time which may result in chronic inflammation and increase the risk for heart disease, diabetes and blood pressure. Cod liver oil imbued with an ample amount of omega-3 fatty acids lessens inflammation by suppressing the inflammatory proteins that trigger it. In addition, the potent antioxidant effects of cod liver oil reduce inflammation by binding and neutralizing detrimental free radicals.
Augments Bone Health
Cod liver oil supplements are incredibly vital for sustaining healthy bones as you age. The bone mass starts depleting after 30 making it very brittle and prone to fractures later in life. Being intrinsically rich in vitamin D, the essential nutrient for keeping bone shape and balance, cod liver oil strengthens the connective tissues and reduces age-related bone loss. Aside from this, vitamin D also plays a crucial role in absorbing calcium from the gut, which is needed for stronger bones. Studies have also shown that cod liver oil supplements can reduce bone loss in adults and strengthen fragile bones in children.
Also Read: 5 Food Sources Incredibly Abundant In Vitamin D For Overall Wellbeing-Infographic
Treat Arthritis
Rheumatoid arthritis is an autoimmune disorder that results in joint pain and swelling in the body. Cod liver oil supplements work wonders in reducing joint pain and ease symptoms lined with rheumatoid arthritis-like joint stiffness and swelling. The richness of omega-3 fatty acids in cod liver oil supplements was proven to reduce inflammation in the joints, mitigate pain and also shield against damage.
Improves Eye Health
Vision loss is a huge health issue, affecting more than a hundred million people globally. Two of the leading causes of vision loss are glaucoma and age-related macular degeneration (AMD), both of these conditions result from chronic inflammation. Bestowed with omega-3 fatty acids and vitamin A, cod liver oil supplements are well-known to safeguard the eye against inflammation and lower the risk factors of glaucoma such as eye pressure and nerve damage.
Promotes Cardiac Health
Blessed with ample volumes of omega-3 fatty acids, cod liver oil supplements are potent in lowering the risk of cardiovascular diseases by reducing triglycerides, controlling blood pressure and increasing good cholesterol (HDL). Apart from this ,it also averts plaque formation in the arteries and lowers the risk of heart attack and stroke.
Additional Benefits
Prevents Respiratory Ailments
Being intrinsically rich in vitamin D and A, cod liver oil supplements are best known to enhance the immune system and combat respiratory infections. The study published in the Journal of Nutrition, it was shown that cod liver oil supplements improved lung functions and lowered the risk of upper respiratory problems.
Reduces Anxiety and Depression
Anxiety and depression are common health issues that affect more than 615 million people globally. Studies disclosed that there may be an association between chronic inflammation and anxiety and depression. While evidence has found that the omega-3 fatty acids and vitamin D abundant in cod liver oil supplements are highly beneficial in lowering inflammation and easing anxiety and depression.
Heals Stomach Ulcer
Ulcers in the lining of the intestine or gut may result in nausea, upper abdominal cramps, and discomfort. Bacterial infections, smoking, overuse of anti-inflammatory drugs and excess acid in the stomach are some of the causative factors for ulcers. Supplementing with cod liver oil is effective in reducing inflammation in the lining of the GI tract and healing ulcers in the stomach and gut.
Augments Skin Health
Cod liver oil imbued with a wealth of skin-friendly nutrients like omega-3 fatty acids, and vitamins A and, D helps to keep the skin nourished and glowing from deep within.
Ways To Add
Cod liver oil supplements are available in both liquid and capsule forms and can be easily added to your diet. The recommended dose is 1-2 teaspoons per day, however, taking up to 1 tablespoon is considered safe. Higher doses are not suggested, as it would result in vitamin A toxicity.
People who take blood pressure or blood-thinning medication should always check with their healthcare provider before taking it. Pregnant women should also check with their doctor before taking it.
Frequently Asked Questions
Can I Have Cod Liver Oil Every Day?
Yes, it is generally safe to take cod liver oil every day as long as you stay within recommended dosages. This supplement is an impressive source of omega-3 fatty acids, and vitamins A and D, which can help support heart health, brain function, and immune health. However, because it contains vitamin A, taking too much cod liver oil can lead to an overdose of this vitamin, so follow dosage guidelines or consult a healthcare provider.
Are There Any Side Effects Of Taking Cod Liver Oil?
Some common side effects of cod liver oil include:
Fishy aftertaste or burps
Upset stomach or nausea
In addition, high doses over time can lead to vitamin A or D toxicity, which can cause symptoms like dizziness, nausea, headaches, or more serious complications like liver damage. It is best to seek advice from a healthcare provider if you experience persistent or severe symptoms.
Does Cod Liver Oil Help Improve Skin Health?
Cod liver oil is not known for lightening skin. While it has benefits for skin health due to its anti-inflammatory properties and vitamin A content, there is no scientific evidence that suggests it has any significant skin-lightening effects.
Fish Oil Or Cod Liver Oil, Which Is Good For Health?
Fish oil and cod liver oil are both excellent sources of omega-3 fatty acids. The key difference is that cod liver oil also contains vitamins A and D, which may be beneficial if you need more. However, fish oil might be a better option if you're only looking for omega-3 benefits and want to avoid too much vitamin A. The choice usually depends on a person's nutrient demands and specific health concerns.
Conclusion:
Cod liver oil is an amazingly power-packed fish oil supplement that is readily available and abounds with good amounts of omega-3 fatty acids, vitamins A and D. It may confer a myriad of health benefits such as strengthening bones, improving eye health, lessening inflammation and easing joint pain associated with rheumatoid arthritis.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Cod Liver Oil Supplement Consumption and Health: Cross-sectional Results from the EPIC-Norfolk Cohort Study
Marleen A.H. Lentjes,1,* Ailsa A. Welch,2 Angela A. Mulligan,1 Robert N. Luben,1 Nicholas J. Wareham,3 and Kay-Tee Khaw4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210919/
Regular consumption of cod liver oil is associated with reduced basal and exercise-induced C-reactive protein levels; a prospective observational trial
A NEEDED (The North Sea Race Endurance Exercise Study) 2014 sub-study
Mette Wærstad Hansen,1 Stein Ørn,1,2 Christine B. Erevik,1 Magnus Friestad Bjørkavoll-Bergseth,1 Øyvind Skadberg,3 Tor H. Melberg,1,4 Kristin M. Aakre,4,5,6 and Øyunn Kleivencorresponding author1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8240263/
