Cod liver oil, a nutritious supplement!

Cod liver oil is among the most popular nutritional supplements. In the past, parents used to give it to their children for healthy growth. As the name indicates, the oil derives from the fish ling or otherwise known as cod and lives mainly in the northern seas.

Nutritional value

It is considered as a nutricious food for both children and adults. It is a natural source of polyunsaturated omega-3 fatty acids in triglyceride form. Omega 3 fatty acids are the most studied food ingredients. The most known are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are involved in functions of the body and have many beneficial effects. Furthermore, cod liver oil is a source of fat-soluble vitamins, A, E and D.

Differences between cod liver oil and fish oil

Fish oils are obtained from the body of shark, salmon or tuna, while cod liver oil derives from the the liver of ling.

Although both types of oil are considered as sources of omega 3 fatty acids, cod liver oil has a relatively lower concentration compared to fish oil. However, because it derives from the liver, contains naturally fat-soluble vitamins A and D, which are no found in fish oils. Additional features include the antioxidant action of vitamin E in cod liver oil that protects the sensitive omega 3 fatty acids from oxidation.

Cod liver oil properties

The main properties of cod liver oil are attributed to the composition of the oil in omega 3 fatty acids in combination with fat soluble vitamins A, D, E.

• Cardiovascular protection
• Reduces blood pressure
• Bone Health
• Mood, depression and mental health
• Anti-inflammatory action

Omega 3 and cardiovascular protection

Cod liver oil has many protective effects for heart and blood vessels. Many studies have shown that omega-3 fatty acids, can reduce the cardiovascular risk and improve the function of blood vessels. Omega 3 fatty acid help to reduce concentrations of LDL cholesterol and serum triglycerides, while increase HDL cholesterol.

Cod Liver Oil and blood pressure

Omega 3 fatty acids have effects on the vessela. As a result, they can help reduce both systolic and diastolic blood pressure.

Anti-inflammatory activity

EPA is a precursor of prostaglandins, hormones that are involved in inflammatory reactions. The use of omega 3 fatty acids have been shown to help reduce inflammatory reactions and thus reduce pain.

Eye and skin health

Vitamin A is a fat soluble vitamin that participates in vision health. Lack of vitamin leads to decreased visual acuity, especially at night, and adequate intake prevents or delays the onset of degenerative eye diseases. Both vitamin A and fatty acids improve skin health and vision throughout. Many studies have shown that cod liver contribute to faster healing and treatment of skin disorders such as eczema.

Cod liver oil, mental function and mood

DHA is a very important element in the healthy development and functioning of both the brain and the nervous system, in childhood. Many studies have shown that conditions associated with brain function in older adults, such as dementia, mental and cognitive impairment including Alzheimer’s disease are associated with the intake of omega 3 fatty acids. Additionally apart from cognitive function, there are many reports linking the intake of omega 3 fatty acids with depression and mood, highlighting the multiple benefits of essential fatty acids.

Bone development, musculoskeletal and joint

Vitamin D is a fat-soluble vitamin that participates in calcium metabolism and healthy bone growth and maintenance. As the modern lifestyle does not allow the required sun exposure to synthesize the necessary amount of vitamin D, the cod liver oil is an additional source.

With regard to adults, cod liver oil helps maintain bone health and the musculoskeletal system as a whole thanks to omega 3 fat and vitamin D it contains.

Side effects and contraindications

Side effects exist when large doses of omega 3 fatty acids are consumed (> 3-4gr./day). The most common symptom is nausea. Since omega 3 fatty acids are involved in blood clotting mechanisms, concomitant use of anticoagulants and cod liver oil is contraindicated. Moreover, because omega 3 fatty acids affect blood pressure, attention is needed in the concomitant use of anti-hypertensive treatment or supplements that affect blood pressure. Avoid taking cod liver oil along with ginkgo biloba and garlic.

As cod liver oil contains vitamin A, should be avoided during pregnancy.

With regard to large fish and cod liver oil, there is a great deal of concern about the concentration of heavy metals. However, fish used both for the production of cod liver oil and other fish oils contain a small concentration of heavy metals which can largely, depending on the distillation process followed, be reduced to zero.

Can cod liver oil cause weight gain?

As an oil has calories like all the oils in nature. It contains an average of 45 calories per 5 ml (1 teaspoon). In this quantity, no cannot cause weight gain. In the cod liver oil capsules the calories are negligible and therefore the dietary supplement in this form does not affect and does not increase the caloric intake.

Cod liver oil forms

Commercially, cod liver oil exists both in the form of oil and capsules (softcaps/softgels). Because cod liver oil has a distinct intense smell and taste, in many oils are added fruit flavors in order to be more palatable, although there are also chewable capsules with flavour that greatly facilitate intake, particularly by young children.

When they get it and at what dose?

No recommended daily dosage for cod liver oil has been set. Because it contains other ingredients except from omega 3 fatty acids, it is recommended that the upper recommended daily intakes for vitamins A, D, E of 3000 IU, 3000 IU, 900 IU and 10000 IU, 4000 IU, 1500 IU are not exceeded for children and adults respectively. Most health and diet organizations recommend daily intakes of omega-3 fatty acids about 1 gram per day with EPA and DHA ranging from 100-500 mg. Higher daily intake is 3 grams for omega-3. The cod liver oil is recommended to be taken with or after the meal for better assimilation.

In our store you great variety of cod liver oil.

References

https://www.ncbi.nlm.nih.gov/pubmed/25325252