Cod liver oil has been used as a dietary complement for lengthy. That is as a result of there are a lot of 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 to your mind, pores and skin, hair, and coronary heart. There are a lot of cod liver oil advantages, however ensure that 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 mustn’t change a balanced weight loss program. Eat a wide range of entire meals, and attain out for cod liver oil in case your weight loss program falls brief.
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, in accordance with analysis printed within the Medscape Journal Of Drugs in 2008. Listed below 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 scale back the chance of cardiac demise, as per analysis printed within the Journal of the American Faculty of Cardiology in 2011. “Cod liver oil can decrease triglycerides and scale 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, lowering the chance 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 vital roles in supporting the immune system. Vitamin A is required to keep up the integrity of pores and skin and mucous membranes, that are the physique’s first line of protection towards micro organism or virus. Vitamin D helps modulate immune responses, making the physique extra resilient to infections.
3. Improves joint well being
Attributable to its anti-inflammatory results, cod liver oil is commonly advisable for folks affected by arthritis or joint ache. “It helps scale back stiffness and swelling, so can present reduction to folks with osteoarthritis and rheumatoid arthritis,” says the knowledgeable.
4. Enhances eye well being
Vitamin A in cod liver oil is essential for eye well being. Vitamin A might scale back the chance 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 useful 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 useful for individuals who have hair loss downside. 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 towards 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 crucial for sturdy bones and enamel. That is particularly useful for folks vulnerable to osteoporosis or bone loss. Vitamin D deficiency is frequent in areas with restricted daylight publicity, making cod liver oil an essential complement for sustaining bone density.
7. Enhances mind operate
Cod liver oil is thought to enhance cognitive operate and psychological well being as a consequence of vitamin D. Throughout a 2014 research printed in Proceedings of the Nationwide Academy of Sciences, it was discovered that vitamin D might enhance the chance of wholesome cognitive ageing.
8. Reduces irritation
Continual irritation is a serious explanation for many ailments, together with coronary heart illness, most cancers, and autoimmune issues. One other good thing about 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 unintended effects of cod liver oil?
The advisable each day dose of cod liver oil usually ranges from one to 2 teaspoons, which is about 5 to 10 ml per day, says the knowledgeable. It will be significant 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 folks might expertise abdomen upset, indigestion, or diarrhea.
- Blood thinning: Omega-3 fatty acids have a pure blood-thinning impact, so folks on blood thinners must be cautious.
“Additionally, pregnant ladies mustn’t take an excessive amount of vitamin A, as it may possibly hurt fetal improvement,” says Sharma.
FAQs
1. Is it okay to take cod liver oil day-after-day?
Sure, it’s usually secure to take cod liver oil day-after-day, supplied you keep throughout the advisable dosage. The each day consumption of omega-3 fatty acids, nutritional vitamins A and D, mustn’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 folks with present well being circumstances or these taking drugs.
2. Can cod liver oil have an effect on your kidneys?
Cod liver oil doesn’t usually have an effect on kidney operate when taken within the advisable doses. Nevertheless, people with kidney illness or these vulnerable 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 scale back stomach fats?
Whereas cod liver oil will not be a direct resolution for lowering 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 lowering continual irritation, which may make it simpler for the physique to shed extra fats. Nevertheless, cod liver oil must be paired with a balanced weight loss program and common train for optimum outcomes.
