Fish oil, cod liver
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
41
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 41 (99.9%) |
| Total | 41 (100%) |
Serving: 1 tsp [5g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 4.5 (100%) |
| Total | 4.5 (100%) |
Serving: 1 tsp [5g]
Benefits
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Rich source of omega-3 fatty acids EPA and DHA which have anti-inflammatory properties and may help reduce risk of heart disease
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High in vitamin A which supports immune function and vision
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High in vitamin D which supports bone and immune health
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High in vitamin E which is an antioxidant that protects cells from damage
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High in vitamin K which supports bone health and blood clotting
Risks
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High in vitamin A which can cause toxicity in large amounts. Recommended upper intake is 3000 mcg per day
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High in vitamin D which can also cause toxicity above the recommended upper intake of 100 mcg per day
-
Contains pollutants like mercury, PCBs and dioxins which can accumulate over time with frequent high intake of fish and fish oils
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May increase bleeding risk due to presence of vitamin K and omega-3 fatty acids which have blood thinning effect
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Can cause burping and mild digestive side effects like nausea, diarrhea or indigestion if taken in large amounts
Additional Information
Fish oil, specifically cod liver oil, is a highly nutritious food product that offers numerous health benefits. It is derived from the liver of codfish and is known for its rich content of omega-3 fatty acids, vitamins A and D, and other essential nutrients. However, it is important to note that excessive consumption of cod liver oil can also pose certain risks. In this article, we will explore the nutritional benefits and risks associated with cod liver oil.
Nutritional Benefits:
1. Omega-3 Fatty Acids: Cod liver oil is an excellent source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have been extensively studied for their numerous health benefits, including reducing inflammation, promoting heart health, improving brain function, and supporting healthy skin.
2. Vitamins A and D: Cod liver oil is a rich source of vitamins A and D. Vitamin A plays a crucial role in maintaining healthy vision, supporting the immune system, and promoting cell growth and development. Vitamin D is essential for calcium absorption, bone health, and immune function.
3. Antioxidants: Cod liver oil contains antioxidants such as vitamin E and selenium, which help protect the body against oxidative stress and reduce the risk of chronic diseases.
4. Bone Health: The combination of omega-3 fatty acids, vitamin D, and vitamin A in cod liver oil makes it beneficial for maintaining strong and healthy bones. These nutrients work together to enhance calcium absorption, promote bone formation, and reduce the risk of osteoporosis and fractures.
5. Heart Health: The omega-3 fatty acids found in cod liver oil have been associated with a reduced risk of heart disease. They help lower triglyceride levels, reduce blood pressure, prevent blood clot formation, and improve overall cardiovascular health.
Risks:
1. Vitamin A Toxicity: While vitamin A is essential for optimal health, excessive intake of vitamin A from cod liver oil can lead to toxicity. Vitamin A toxicity can cause symptoms such as nausea, dizziness, blurred vision, and even liver damage. It is important to follow the recommended dosage and consult with a healthcare professional before starting cod liver oil supplementation.
2. Vitamin D Overdose: Cod liver oil is also a significant source of vitamin D, and excessive intake can lead to vitamin D toxicity. Symptoms of vitamin D toxicity include nausea, vomiting, poor appetite, weakness, and even kidney problems. It is crucial to follow the recommended dosage and consult with a healthcare professional to avoid vitamin D overdose.
3. Heavy Metal Contamination: As with any fish-derived product, there is a risk of heavy metal contamination in cod liver oil. Some fish, including cod, may contain traces of mercury, PCBs, and other environmental pollutants. To minimize this risk, it is advisable to choose high-quality, purified cod liver oil from reputable sources.
In conclusion, cod liver oil is a highly nutritious food product that provides numerous health benefits, primarily due to its omega-3 fatty acid, vitamin A, and vitamin D content. It supports heart health, brain function, bone health, and immune function. However, it is crucial to be mindful of the risks associated with excessive consumption, such as vitamin A and D toxicity, as well as potential heavy metal contamination. It is always recommended to consult with a healthcare professional before adding cod liver oil or any other supplement to your diet.