6 health benefits of cod liver oil

Discover our full crop of health profit guides. You can besides explore farther benefits of dietary fats and omega 3 fatty acids. Cod liver-colored oil is renowned as a nutrient-dense informant of vitamins and essential fatty acids. As the name suggests, it ‘s derived from c liver-colored and is available as a fluid or capsule addendum. Read on to discover what gives tease liver vegetable oil its health-promoting repute, plus whether a supplement is in truth the best way to get the benefits .

Nutritional benefits of cod liver oil

A 1,000mg serving provides approximately :

  • 144mg EPA
  • 107mg DHA
  • 800µg vitamin A
  • 10µg vitamin D

The ace component in gull liver vegetable oil is omega-3 fatty acid, a polyunsaturated fat. Omega-3 is known as an essential fatty acid because the human body is unable to make it, so it ‘s necessity to get it from food. omega-3 fatty acid from fish can be broken down into two different types : eicosapentaenoic acerb ( EPA ) and docosahexaenoic acid ( DHA ), which offer many health benefits, together and individually. The World Health Organisation recommends eating 1-2 portions of greasy fish a workweek, equivalent to 200-500 milligram of EPA and DHA. Cod liver-colored oil is besides a good reference of vitamin A, which is full of life for clamber and eye health, and exemption. It besides offers vitamin D, which supports calcium absorption and is significant for potent bones and teeth .

What are the top 6 health benefits of cod liver oil?

1. Supports heart health

The omega-3 fatty acid fatso acids found in pod liver-colored oil have many properties, which make them heart healthy. Studies have shown that omega-3 fatty acid fatso acids may help to reduce triglycerides, increase healthy HDL cholesterol and lower blood imperativeness. While most of the research suggests that consuming fish petroleum such as tease liver vegetable oil can reduce certain factors associated with affection disease, more attest is required in regulate to conclude whether pisces oil has a contraceptive effect. however, stream UK dietary advice remains the like : to help prevent kernel disease, the NHS recommends eating two portions of fish per week, and one should be an greasy variety such as salmon, mackerel or trout .A side of salmon roasted with chermoula sauce

2. Mood boosting

Omega-3, and specifically DHA, is an significant brain nutrient. Studies have shown that omega-3 fatty acid could play a function in lowering anxiety and improving cognitive routine. In a large study of 21,835 participants, those who regularly consumed pod liver petroleum were shown to have fewer depressive symptoms. furthermore, a clinical trial of medical students showed that supplement of omega-3 fatty acid fatty acids lowered ignition and resulted in fewer symptoms of anxiety over 12-weeks. With this said, several similar studies found little or no effect of pisces oils on temper and then more inquiry is required to fully understand the mechanism behind these associations .

3. May support improved memory

There has been some cocksure inquiry into the connect between omega-3 fatty acid and memory. The Nutrition Journal published a paper that suggested that five weeks of day by day omega-3 fatty acid consumption had the electric potential to improve cognitive function in those aged 51-72 years previous. In 2018, a systematic review found that omega-3 fatty acid supplement by and large correlated with improvements in cognition, specially in those with a low service line level of fatso acids in their system .

4. Supports bone health

Cod liver oil is a great generator of vitamin D, which is required to help the body to absorb calcium – a vital bone supportive mineral – from the catgut. As such, adequate vitamin D and efficient calcium use may help to reduce age-related bone loss .

5. Good for your liver

Non-alcoholic fatso liver disease, which covers a roll of conditions caused by a build-up of fat in the liver, is on the rise in the UK with around 1 in 5 people affected. This is thought in part to be due to an increase in poor diets, fleshiness and type 2 diabetes. testify suggests that omega-3 fatty acid, found in cod liver vegetable oil, may reduce fat levels in the liver, although the optimum acid is not even known.

6. May be beneficial for rheumatoid arthritis

Thanks to the anti-inflammatory effects of omega-3 fatty acid and vitamin D, it appears that collect liver oil may be of benefit to those with arthritic arthritis, helping to reduce annoyance and the necessitate for certain medications. A report looking at the eating habits of 32,000 middle-aged women found that those who ate one or more portions of greasy fish per workweek were 29 % less probably to develop the arthritic arthritis than those who never or only rarely ate oily pisces .

Are there any risks to taking cod liver oil?

omega-3 fatty acid is broadly regarded as safe for most people when taken in low doses – approximately 3g sum pisces anoint per day or less. If you are considering taking a newly addendum, discuss this with your health practitioner inaugural, specially if you are taking any prescription drug medication. It should be noted that the NHS advises against taking cod liver petroleum during pregnancy as the eminent level of vitamin A contain may cause risk to the developing fetus. It is best to speak to your doctor about your options if you are fraught or looking to conceive .

What’s the difference between taking a supplement and eating oily fish?

Supplements provide a concentrate, and much more convenient, acid of omega-3 fatty acid for those who may not be able to sufficiently cover their needs through diet. With that said, it is always preferable to attain nutrition through food first and choose supplements only when extra support is required .

How can I choose a good cod liver oil supplement?

As there is no RDA for omega-3 fatty acid in the UK – it will depend on why you want to take a collect liver-colored oil supplement. If your GP or sophisticate has agreed that it is safe for you to take, the british Dietetic Association recommends looking for a supplement that contains around 450mg EPA and DHA per daily dose – the equivalent of eating one to two portions of oily fish per week. Most gull liver oil capsules will besides contain vitamin D and A, then gain surely that you ‘re not taking any other supplements such as a multivitamin, or you may exceed the recommend amounts each day. It is constantly important to choose a intersection from a reputable supplement company which tests fish liver-colored vegetable oil for purity before distribution, as those which have not been well purified may besides contain contaminants, including mercury and dioxins .

Try some omega-3 rich recipes…

Grilled mackerel with soy sauce, lime & ginger
20-minute rice supper
Herb-crusted haddock
Tandoori trout
Tuna steaks with cucumber relish
Baked sea bass with lemongrass & ginger
Horseradish baked pink-orange
South indian fish curry with chickpeas

Enjoyed this? Now read…

The health benefits of salmon
Our favorite goodly salmon recipes
More healthy fish recipes This article was last reviewed on 5th August 2020.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredit member of the british Association for Applied Nutrition and Nutritional Therapy ( BANT ) and the Complementary & Natural Healthcare Council ( CNHC ). Find out more at urbanwellness.co.uk. ad All health contented on bbcgoodfood.com is provided for general information only, and should not be treated as a utility for the aesculapian advice of your own doctor of the church or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare supplier. See our web site terms and conditions for more information .

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