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 extensively 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 on your mind, pores and skin, hair, and coronary heart. There are lots of cod liver oil advantages, however make sure that to stay to the really useful 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-reduction plan. Eat a wide range of complete 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 comprises nutritional vitamins A, D, and omega-3 fatty acids, based on analysis revealed 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 loss of life, as per analysis revealed 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 forestall plaque buildup in arteries, decreasing the chance of coronary heart assaults and strokes.
2. Boosts immune perform
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 towards micro organism or virus. Vitamin D helps modulate immune responses, making the physique extra resilient to infections.
3. Improves joint well being
On account of its anti-inflammatory results, cod liver oil is usually really useful for individuals affected by arthritis or joint ache. “It helps scale 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 might scale back the chance of glaucoma and age-related macular degeneration, as per analysis revealed within the Antioxidants journal in 2019.
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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 might even be helpful for individuals who have hair loss drawback. Throughout a 2015 examine revealed 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 robust bones and enamel. That is particularly helpful for individuals prone to osteoporosis or bone loss. Vitamin D deficiency is widespread in areas with restricted daylight publicity, making cod liver oil an essential complement for sustaining bone density.
7. Enhances mind perform
Cod liver oil is thought to enhance cognitive perform and psychological well being because of vitamin D. Throughout a 2014 examine revealed 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
Persistent irritation is a serious reason behind many illnesses, together with coronary heart illness, most cancers, and autoimmune problems. 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 problems, as per analysis revealed within the Integrative Drugs: A Clinician’s Journal in 2022.
What are the unintended effects of cod liver oil?
The really useful each 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 is vital to not exceed the really useful 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 injury.
- Gastrointestinal points: Some individuals might 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 girls mustn’t take an excessive amount of vitamin A, as it may well hurt fetal improvement,” says Sharma.
FAQs
1. Is it okay to take cod liver oil daily?
Sure, it’s typically secure to take cod liver oil daily, offered you keep inside the really useful 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 physician earlier than beginning any complement routine, particularly for individuals with present well being situations 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 perform when taken within the really useful 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 scale back stomach fats?
Whereas cod liver oil just isn’t a direct answer 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 can also contribute to weight reduction by decreasing persistent irritation, which might 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.
