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The benefits of cod liver oil have gained popularity recently. It's a popular supplement around the world. Cod liver oil contains 2,438 mg of omega-3 fatty acids (EPA and DHA) per tablespoon. They're available as capsules and syrups.
Cod liver oil contains vitamin A and vitamin D too. A tablespoon contains 170% of the Daily Value of D and 453% of the DV of vitamin A. However, consuming more than the prescribed dosage can cause toxicity.
Cod liver oil can boost immunity and improve bone health as well. In this article, we will discuss the various benefits of cod liver oil that might surprise you.
What is cod liver oil good for?
As per the U.S. Department of Agriculture, four ounces of Atlantic cod contains:
- Calories: 90 kcal
- Fat: 0.5 grams
- Sodium: 79.5 mg
- Carbohydrates: 0 gram
- Fiber: 0 gram
- Sugar: 0 gram
- Protein: 20 grams
- Iron: 0.358 mg
- Vitamin C: 3.58 mg
- Potassium: 468.3 mg
- Selenium: 37.5 mcg
- Vitamin B6: 0.3 mg
- Choline: 73.9 mg
- Vitamin B12: 1 mcg
- Vitamin D: 1 mcg
From the nutritional profile, it can be said that cod is among the best fish to eat. Cod is a high-protein food that provides significant amounts of vitamins and minerals, including vitamin D, selenium and B vitamins. Retinol is required for eye function and also boosts immunity and improves bone health.
Health benefits of cod liver oil
A study published in the journal Advances in Nutrition found that Omega 3 fatty acids in cod liver oil may reduce chronic inflammation by suppressing inflammatory molecules like TNF-α, IL-1, and IL-6. Furthermore, vitamin D and vitamin A also reduce damage caused by free radicals. The benefits of cod liver oil also include reduced risk of chronic inflammatory conditions.
Consuming cod liver oil regularly can reduce risk of several chronic illnesses, including heart disease, dementia and depression. Fatty fish is an essential component of the Mediterranean diet, and cod is one of the fish that has been consumed since ancient times.
Cod liver oil may reduce joint pain and reduce symptoms of rheumatoid arthritis, including joint stiffness and swelling. The benefits of cod liver oil also include improved sleep quality and concentration.
Cod liver oil benefits for skin
Cod liver oil can improve skin glow due to its anti-inflammatory properties. It has to be kept in mind that cod liver oil cannot be topically applied to the skin due to the fish smell. However, regular consumption can reduce acne, pimples and skin wrinkles and give you all the benefits of cod liver oil.
Reduced inflammation helps restore the skin's natural complexion and protects the skin from further damage. The damage caused by free radicals is neutralized by the antioxidant actions of vitamin A and vitamin D. Reduced activity of free radicals in the body promotes growth of skin tissue.
Vitamin A (retinol) can stimulate production of new skin cells and reduce fine lines. Retinol also nourishes the skin to make it smoother. The anti-aging benefits of cod liver oil have gained popularity recently. Cod is also one of the best sources of vitamin A.
Dosage and precautions
Although dosages are written on supplement bottles and strips, it's best to consult a nutritionist about your requirements and dosage. To get the most out of the benefits of cod liver oil, take it as per the dosage instructions regularly along with adequately balanced meals.
Some people might experience allergic reactions to fish oil supplements. If you think that you're allergic to cod liver oil, consult your doctor before including it in your diet. Cod liver oil benefits can be obtained from fresh fish and supplements alike and can be included at your convenience. Remember to buy certified and safe supplements, and read the label well.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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