Proven Cod Liver Oil Health Benefits
By Biraj Khanal | On 11 March 2024 09:52 AM
Cod liver oil is renowned for its high content of omega-3 fatty acids, essential for heart health, brain function, and reducing inflammation. It is also rich in healthy fats, vitamins, and antioxidants.
Vitamin A keeps your eyes sharp and skin healthy, while vitamin D helps bones stay strong and boosts immunity. While the fishy taste can be a turnoff, capsules or flavored options can help.
Cod Liver Oil Nutritious Facts
Each teaspoon (tsp), or 5 milliliters (mL), of cod liver oil provides the following:
- Calories: 41
- Total Fat: 4.5 grams (g)
- Omega-3 fatty acids: 890 milligrams
- Monounsaturated fat: 2.1 g
- Saturated fat: 1 g
- Vitamin A: 150% of the Daily Value (DV)
- Polyunsaturated fat: 1 g
- Vitamin D: 56% of the DV
Cod liver is an incredibly nutritional powerpack a single teaspoon of it provides 150% of the regular dietary intake of Vitamin A and 56% of DV for vitamin D. Vitamin D is essential for bone health by regulating calcium absorption whereas vitamin A aids in vision, immune function and cell growth.
Also, the healthy omega-3 fatty acids present can protect heart health, bone function, and inflammation.
1. Supports Heart Health
The star ingredient present in the cod liver to support heart health is omega-3 fatty acid, a polyunsaturated fat. The omega-3 can be further broken down into two types: eicosapentaenoic acid and docosahexaenoic acid which are considered heart-healthy acids.
The presence of acid can help to reduce triglycerides, help remove LDL ("bad") cholesterol from the bloodstream, and increase HDL good cholesterol. Also, its inflammatory properties can help reduce inflammation in the blood vessels, another contributor to heart disease.
2. Improves Eye Health
There is a wealthy presence of vitamin A in cod liver oil at about 150% of the regular dietary intake in a single teaspoon. Vitamin A is known for its support in eye health and vision, which is found in abundance in cod liver oil making it effective in eye health.
Cod liver oil also contains DHA, a type of omega-3 fatty acid, that is responsible for capturing images and sending them to the brain. It plays a crucial role in maintaining the health of the retina and supporting optimal visual function.
3. Supports Bone Health
This cod liver oil is a rich source of vitamin D and vitamin A, both of which are important for bone health. Vitamin D is essential for calcium absorption in the gut, which is crucial for maintaining strong and healthy bones.
Cod liver oil is one of the few food sources naturally rich in vitamin D, making it particularly beneficial for individuals who may have limited sun exposure. Adequate levels of vitamin D help prevent bone diseases such as osteoporosis and rickets.
4. Helps Reduce Diabetes
This fish oil is a nutrient-dense oil made from the liver of cod fish and is one of the best sources of vitamin A and vitamin D. It contains healthy fat and helps control insulin resistance and glucose levels in the blood which helps lower the blood sugar level.
Almost 4.6 grams of total healthy fats are present in the cod liver oil which is essential in managing blood sugar levels and insulin sensitivity, thus being beneficial to the people treating diabetes.
5. Helps To Treat Arhritis
Cod liver oil is often suggested as a natural remedy for arthritis due to its high content of omega-3 fatty acids, particularly EPA and DHA, as well as vitamins A and D. These nutrients have been associated with anti-inflammatory properties, which can potentially help reduce joint pain and stiffness in people with arthritis.
It can reduce joint pain and improve symptoms related to arthritis like joint stiffness and swelling. Also, vitamin D assists in modulating the immune system and may have a role in managing autoimmune arthritis pain.
6. Reduces Anxiety And Depression
The omega-3 fatty acids and the vitamin D in cod liver can help reduce the symptoms of anxiety. EPA, in particular, has been shown to play a role in regulating neurotransmitters and reducing inflammation, both of which are implicated in the development and progression of mood disorders.
Several results have stated the potential benefits of this oil are due to its inflammatory properties which aid in reducing anxiety symptoms within the body.
7. May Heal Stomach And Gut Ulcers
Ulcers are small breaks in the lining of the stomach or gut. They can cause symptoms of nausea, upper abdominal pain, and discomfort. They are often caused by smoking, infections, or too much acid in the stomach.
It has been indicated in the past about its potential to reduce ulcer effects, particularly in the stomach and the gut through several researches. However, more potentials of this oil are yet to be uncovered. Also, the nutrients along with omega-3 fatty acids can have indirect benefits in curing gastrointestinal health.
8. Easy To Add To Your Diet
Cod liver oil comes in different forms but liquid and capsule forms are the most common ones. You can chase it with water, juice, or milk to mask the taste or stir the oil into smoothies, yogurt, oatmeal, salad dressings, or mashed potatoes.
Most recommendations are based on the safety intake levels of the nutrients and vitamins present in the oil as there are no set guidelines set. A common dose of 1-2 tablespoons per day is considered usually safe. Capsules are the most popular option avoiding the fishy taste altogether.
9. Supports A Healthy Immune System
Cod liver oil is an excellent source of vitamins E, A, and D, crucial for various immune functions like cell growth, inflammation regulation, and antibody production. Deficiencies in these vitamins can negatively impact immunity.
Also, healthy fats, particularly EPA and DHA, have anti-inflammatory properties that might indirectly support the immune system alleviating inflammatory conditions.
10. Lower Triglycerides And Cholestrol
Cod liver oil is rich in omega-3 fatty acids and can have beneficial effects on lipid profiles, including reducing triglyceride levels and, to some extent, lowering LDL cholesterol ("bad" cholesterol) levels. Additionally, omega-3 fatty acids may increase HDL cholesterol ("good" cholesterol) levels, which can further contribute to improved lipid profiles.
Some potential omega-3 fatty acids, particularly EPA and DHA found in cod liver oil, may help lower triglycerides by 15-30%.
11. Protects Skin Health
One reason why cod liver oil is beneficial to the skin is that it is rich in vitamins A and D, both essential for healthy skin. Also, the fatty acid content and its inflammatory properties help to maintain skin hydration and elasticity, potentially reducing dryness and wrinkles.
Vitamin D plays a crucial role in regulating skin cell growth and differentiation, potentially offering benefits for conditions like psoriasis.
12. Reduced Risk of Certain Cancers
Omega-3 fatty acids may play a role in DNA repair mechanisms, which can help prevent mutations that lead to cancer development. Also, adequate vitamin D levels have been associated with a reduced risk of certain cancers, including colorectal, breast, and prostate cancers.
In addition, Chronic inflammation is associated with an increased risk of cancer, so omega-3 fatty acids' ability to reduce inflammation may help lower cancer risk.
13. Potential Benefits for Attention Deficit Hyperactivity Disorder
Cod liver oil is an excellent source of fatty acids that are often used as part of a comprehensive treatment approach for ADHD, alongside other interventions such as behavioral therapy and medication. Combining omega-3 supplementation with other treatments may enhance overall symptom management.
Also, supplementation with omega-3 fatty acids, including those from cod liver oil, may lead to improvements in ADHD symptoms such as hyperactivity, impulsivity, and attention span.
Side Effects Of Cod Liver Oil
Cod liver oil's high-fat content can cause belching, heartburn, nausea, and loose stools, especially when taken on an empty stomach. Consider taking it with meals or starting with a lower dose to reduce these effects.
Omega-3s in cod liver oil have blood-thinning properties. If you're taking blood thinners or have a bleeding disorder, consult your doctor before using cod liver oil. Also, excessive intake of cod liver oil can lead to vitamin A and D toxicity. Symptoms of vitamin A toxicity include dry skin, headaches, and bone pain.