Used for centuries to prevent rickets, cod liver oil is rich in vitamin A, vitamin D and has a high content of omega-3 fatty acids. Historically, people living in northern Europe have relied on the product as a vitamin D supplement during the winter months when sunlight is scarce. What are the favors of cod liver oil for health? Let’s try to decipher a few in the following article.
Cod liver oil: content and how to get it
Before invading restaurant menus for its flavor and multiple recipes, cod was not at all popular. Today’s boom has triggered redundant fishing, which has left cod populations in the northern seas dangerously scarce. One exception is the Barents Sea, where cod crossings have been on the rise since 2000.
As its name shows, the oil is extracted from the livers of Atlantic cod and then filtered to check its purity. The main producers of cod liver oil supplements are in northern countries like Norway and Iceland, but you can find them in most supermarkets and health food stores.
Thanks to its vitamin A content, cod liver oil is an essential nutrient for immune system function, cell growth, eye health, and reproduction. It is also rich in omega-3 fatty acids which decrease the formation of blood clots and reduce inflammation in the body. Many people take cod liver oil capsules to relieve arthritis joint pain and prevent cardiovascular disease.
Vitamin D Cod Liver Oil
Indeed, the high content of vitamin D makes a big difference with other fish oils. Scientists estimate that more than a billion people worldwide suffer from vitamin D deficiency or insufficiency. The deficiency is linked to bone fractures in the elderly and abnormal brain development in offspring.
Namely, the development of a metabolic syndrome combining high blood pressure, blood sugar, and cholesterol is possible. It follows coronary heart disease, diabetes, and cancer.
Regarding the nutritional value, one tablespoon of cod liver oil contains:
Calories: 123; Proteins: 0 g; Fat: 14 g; Carbohydrates: 0 g; Fiber: 0 g; Sugar: 0 g. At the same time, the extract is a good source of vitamins and omega-3 fatty acids that improve cognitive function and protect against Alzheimer’s disease and dementia.
What are the benefits of cod liver oil?
Notably, fish oil has many favors, and consumption of cod liver oil can provide you with a significant amount of vitamins and essential fatty acids. By supplementing it, one can reap several potential health benefits.
Reduction of inflammation
Even though inflammation is a natural process that helps the body fight infection and heals wounds, unfortunately in some cases it can continue at a low level for long periods of time. This condition is known as chronic inflammation. Being harmful in the long term, it can increase the risk of high blood pressure and heart disease. So, the powerful combination of omega-3 fatty acids, vitamin A and vitamin D can suppress proteins that promote chronic inflammation.
Improved bone health
During the aging process, considerable bone mass is lost and this can lead to fractures, especially in postmenopausal women. To maintain good bone health, vitamin D can be relied upon to help the body absorb calcium, which is so necessary for strong bones and the gut.
Getting enough vitamin D from foods and supplements like cod liver oil is especially important for people who live far from the equator and their skin does not get enough sunlight to synthesize the vitamin. ‘at six months of the year.
Stop joint pain and improve symptoms of rheumatoid arthritis
One of the autoimmune diseases, rheumatoid arthritis is characterized by joint damage. There is currently no cure for this suffering, but studies suggest that cod liver oil may reduce joint pain and improve symptoms such as morning stiffness and joint swelling. These results reduce the use of anti-inflammatory drugs.
Eye health support
Primarily, sight loss is a huge health problem affecting millions of people around the world and due to two main causes: glaucoma and age-related macular degeneration. As both are often the result of chronic inflammation and we have already revealed the benefits of cod liver oil against inflammation, it makes sense to resort to them without hesitation.
As for glaucoma, it is one of the main causes of blindness. It results from oxidative stress which causes cellular damage but vitamin A, contained in cod liver oil can prevent the development and deterioration of the structure of the eyes.
Although vitamin A is great for eye health, taking high doses is not recommended as it can lead to toxicity.
Virtues cod liver oil: reduced risk of heart disease
Faced with heart disease which is the main cause of death in the world, we advocate the regular consumption of fish. Four are the resulting virtues:
- Reduction of triglycerides by 15 to 30%
- Lowering of blood pressure
- Increased HDL cholesterol
- Prevention of plaque formation
While taking cod liver oil supplements may reduce risk factors for heart disease, there is little evidence that it can prevent them, as well as stroke. More specific research is needed to establish a clear link between the two.
Improvement of symptoms of anxiety and depression
Since chronic inflammation is linked to anxiety and depression, the benefits of omega-3 fatty acids can be expected. Additionally, many studies link increased blood levels of vitamin D with reduced symptoms of depression.
How it lowers them is not yet clear, but some studies suggest that vitamin D may bind to receptors in the brain and stimulate the release of mood-enhancing hormones like serotonin. By combining with herbs for anxiety, one might expect an improvement in condition.
Healing of stomach and intestinal ulcers
Nausea, upper abdominal pain, and discomfort are symptoms of ulcers – small cuts in the lining of the stomach or intestines. Apart from bacterial infections, there is also smoking, excessive use of anti-inflammatory drugs, or too much acid in the stomach. Current studies provide promising but not sufficient results.
What is the recommended daily dose?
Fish oil supplements and cod liver oil capsules contain less mercury than fresh fish. There is no standard recommended dose, but you can calculate yours based on the amount of EPA, DHA, and vitamins contained. It is best to read supplement labels carefully to compare and consult with your doctor.
As too much always carries risks, do not overdo it with omega-3 fatty acids in any form. It is probably best to take only fish oil or cod liver oil and not both together. However, taking it with food, especially fatty foods, can help you better digest and absorb omega-3 fatty acids.
Never switch from a prescription drug to a supplement without the help and supervision of your doctor. Since the oil is very nutritious, it provides almost all of your daily needs for vitamins A and D.
Dangerous cod liver oil: can we consume it without worry?
Generally, fish oil and cod liver oil are considered safe, but the advice of a competent person should be taken into account. We cannot do without side effects but they are harmless and harmless to health. If anyway, you are allergic to seafood, be careful. Likewise, for those who suffer from heart and blood problems. There are times when cod liver oil can:
- cause belching
- cause nosebleeds
- cause heartburn
- thin the blood
And above all, in case of pregnancy, it is to be banned. As for fish oil in general, it can cause:
- A blood clotting disorder or nosebleeds
- Loose stools
- Fishy indigestion and burping
- Reduced vitamin E levels
- Interactions with contraceptive drugs, weight loss drugs containing orlistat, and blood drugs
Cod liver oil hair
Aside from the multiple benefits of cod liver oil – from promoting circulatory health to ensuring a healthy heart, the omega 3s in it is known to stimulate hair follicles and slow the process of hair loss. . Maintaining healthy skin and nails can be included in the list of virtues.
Constipation Cod Liver Oil
Following some studies, omega-3 fatty acids are thought to play a role in a large number of bodily functions, including digestion. Among the natural remedies for constipation, they can control and relieve symptoms of Crohn’s disease and ulcerative colitis. Other cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring are recommended to be put on the menu.
As is the case with all dietary supplements, fish oil supplements should be taken with caution as high doses of any omega-3 fatty acid can increase the risk of bleeding. In addition to blood thinners, diabetes, and cholesterol medications, some steroids and nonsteroidal anti-inflammatory drugs can produce unwanted effects when combined with omega-3 fatty acids.
Another downside to using this constipation remedy is that fish oil can cause gas and bloat, and in some cases, diarrhea. On the other hand, it is important to know the source of fish oil before using it as a remedy for constipation, as some fish may contain heavy metals.
Cod liver oil is incredibly easy to add to your diet. It comes in many forms, but liquid and capsule forms are the most common.