Cod liver oil has been used as a dietary complement for lengthy. That is as a result of there are various well being advantages of cod liver oil. It’s good for pores and skin, hair and extra.
Cod liver oil is a broadly consumed complement that comes from the livers of codfishes. Since it’s excessive in omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid), it’s linked to many well being advantages. It additionally has nutritional vitamins like A and D, so it could be good in your mind, pores and skin, hair, and coronary heart. There are lots of cod liver oil advantages, however be certain to stay to the advisable dose, as extreme consumption can result in nausea or dizziness. Additionally, bear in mind dietary supplements like cod liver oil shouldn’t substitute a balanced weight-reduction plan. Eat a wide range of entire meals, and attain out for cod liver oil in case your weight-reduction plan falls quick.
What are the advantages of cod liver oil?
Cod liver oil’s advantages are tied to its vitamins. Cod liver oil accommodates nutritional vitamins A, D, and omega-3 fatty acids, based on analysis printed within the Medscape Journal Of Drugs in 2008. Listed here are a few of its well being advantages:
1. Helps coronary heart well being
Since cod liver oil has omega-3 fatty acids, it could cut back the danger of cardiac demise, as per analysis printed within the Journal of the American School of Cardiology in 2011. “Cod liver oil can decrease triglycerides and cut back blood stress, contributing to a wholesome coronary heart,” says dietitian Payal Sharma. Its anti-inflammatory properties additionally assist to stop plaque buildup in arteries, decreasing the danger of coronary heart assaults and strokes.
2. Boosts immune operate
Cod liver oil is wealthy in nutritional vitamins A and D, each of which play important roles in supporting the immune system. Vitamin A is required to take care of the integrity of pores and skin and mucous membranes, that are the physique’s first line of protection in opposition to micro organism or virus. Vitamin D helps modulate immune responses, making the physique extra resilient to infections.
3. Improves joint well being
As a result of its anti-inflammatory results, cod liver oil is commonly advisable for individuals affected by arthritis or joint ache. “It helps cut back stiffness and swelling, so can present reduction to individuals with osteoarthritis and rheumatoid arthritis,” says the professional.
4. Enhances eye well being
Vitamin A in cod liver oil is essential for eye well being. Vitamin A could cut back the danger of glaucoma and age-related macular degeneration, as per analysis printed within the Antioxidants journal in 2019.
5. Promotes wholesome pores and skin and hair
It’s a good suggestion to make use of cod liver oil for pores and skin. Its anti-inflammatory and moisturising properties make it helpful for pores and skin well being. “The omega-3 fatty acids in cod liver oil enhance pores and skin elasticity and hydration, and vitamin A helps pores and skin cell regeneration,” says Sharma. It could even be helpful for many who have hair loss drawback. Throughout a 2015 research printed within the Journal of Beauty Dermatology, researchers discovered {that a} six-month supplementation with omega 3 and 6 and antioxidants can act effectively in opposition to hair loss and enhance hair density.
6. Helps bone well being
The excessive ranges of vitamin D in cod liver oil promote calcium absorption, which is important for sturdy bones and tooth. That is particularly helpful for individuals prone to osteoporosis or bone loss. Vitamin D deficiency is frequent in areas with restricted daylight publicity, making cod liver oil an vital complement for sustaining bone density.
7. Enhances mind operate
Cod liver oil is understood to enhance cognitive operate and psychological well being attributable to vitamin D. Throughout a 2014 research printed in Proceedings of the Nationwide Academy of Sciences, it was discovered that vitamin D could enhance the probability of wholesome cognitive ageing.
8. Reduces irritation
Power irritation is a serious explanation for many illnesses, together with coronary heart illness, most cancers, and autoimmune issues. One other advantage of cod liver oil is that it helps fight irritation within the physique. Nutritional vitamins A and D have a synergistic affect with omega-3 fatty acids in irritation discount in reference to autoimmune issues, as per analysis printed within the Integrative Drugs: A Clinician’s Journal in 2022.
What are the uncomfortable side effects of cod liver oil?
The advisable every day dose of cod liver oil sometimes ranges from one to 2 teaspoons, which is about 5 to 10 ml per day, says the professional. It can be crucial to not exceed the advisable dose, as extreme consumption can result in issues:
- Vitamin A toxicity: Extreme consumption or mixing it with different dietary supplements excessive in vitamin A or D can result in signs like nausea, dizziness, and even liver harm.
- Gastrointestinal points: Some individuals could expertise abdomen upset, indigestion, or diarrhea.
- Blood thinning: Omega-3 fatty acids have a pure blood-thinning impact, so individuals on blood thinners needs to be cautious.
“Additionally, pregnant ladies shouldn’t take an excessive amount of vitamin A, as it will probably hurt fetal growth,” says Sharma.
FAQs
1. Is it okay to take cod liver oil day by day?
Sure, it’s typically secure to take cod liver oil day by day, offered you keep throughout the advisable dosage. The every day consumption of omega-3 fatty acids, nutritional vitamins A and D, shouldn’t exceed the higher restrict to keep away from potential toxicity. It’s important to seek the advice of a health care provider earlier than beginning any complement routine, particularly for individuals with current well being circumstances or these taking drugs.
2. Can cod liver oil have an effect on your kidneys?
Cod liver oil doesn’t sometimes have an effect on kidney operate when taken within the advisable doses. Nonetheless, people with kidney illness or these prone to kidney issues ought to seek the advice of a healthcare supplier earlier than taking cod liver oil. Extreme consumption of vitamin A can result in toxicity, which can pressure the kidneys and different organs.
3. Does cod liver oil cut back stomach fats?
Whereas cod liver oil is just not a direct resolution for decreasing stomach fats, it could assist assist weight reduction efforts. Omega-3 fatty acids enhance metabolism and assist the physique burn fats extra effectively. The anti-inflammatory properties of cod liver oil may contribute to weight reduction by decreasing persistent irritation, which may make it simpler for the physique to shed extra fats. Nonetheless, cod liver oil needs to be paired with a balanced weight-reduction plan and common train for optimum outcomes.
