Cod liver oil, Fish always has a special place on our tables. In addition to being a healthy food, fish is an indispensable food especially in the winter months due to its flavor, and being a practical and easy-to-cook dish. Experts recommend eating fish at least twice a week because it increases the body’s resistance and plays an important role in the development of intelligence and the nervous system in the periods of growth and development of children. But what about eating cod liver oil, the oil that is gaining wide fame around the world, what are its benefits? How is it extracted? If you want to know all this and more, follow this interesting article.
What is cod liver oil?
Cod liver oil was first used as a medicine in 1789 to treat rheumatism and rickets. In the 1930s, it was used regularly in the treatment of diseases such as rickets caused by vitamin D deficiency.
other fish oils; It is extracted from the tissues of deep cold-water fish such as tuna, trout, mackerel, herring, salmon, and cod.
Cod liver oil is obtained only from the liver of cod fish. It has less omega-3 than other fish, but its vitamin A and D content is very high.
On the other hand, in recent scientific studies, omega 11 has been found in cod liver oil. Studies have been conducted to increase the effect of omega 11 and omega 3, which can be obtained from 1 gram of 100 grams of cod liver oil.
Where is cod liver oil extracted from?
Cod liver oil is extracted from cod fish found in the Atlantic Ocean. It is consumed as a dietary supplement and contains many nutrients. It is one of the best sources of omega-3s (EPA and DHA) and contains high amounts of vitamins A and D. Determining the exact content of cod liver oil depends on the type of cod fish.
How is cod liver oil produced?
Cod liver oil is produced by purifying the oil extracted from the liver of cod fish. The exact content of this supplement varies from brand and country to country. In most cases, cod liver oil is high in vitamin A and vitamin D, unlike typical fish oil. Cod liver oil should also contain plenty of heart-healthy omega-3 fatty acids. Manufacturers often claim that cod liver oil is higher in DHA than omega-3 fatty acids than EPA, but this is not clear.
Cod liver oil properties
• Derived from cod liver, cod liver oil is a type of fish oil supplement.
• Rich in omega-3 fatty acids and a high percentage of vitamins A and D.
• While natural fish oils are obtained from the fatty tissues of fish, cod liver oil is obtained directly from fish livers.
• 1 teaspoon of cod liver oil contains about 40 calories
Physical properties of cod liver oil:
|Refractive Index 25°||1.477 – 1.481|
|The Iodine Number||160 – 170|
|Melting Point||-5°C (23°F)|
|Saponification Number||182 – 191|
Composition of fatty acids in cod liver oil:
|Myristic acid C14:0||5.8|
|Palmitic acid C16:0||4.5|
|Stearic Acid C18:0||0.6|
|Palmitoleic acid C16:1||20|
|Oleic Acid C18:1||29.1|
|Arachidonic Acid C20:4||25.4|
It contains 4.5 grams of fat:
890 milligrams of omega-3 fatty acids
2.1 grams of monounsaturated fatty acids,
1 gram of saturated fat
1 gram also contains polyunsaturated fats.
1 teaspoon of cod fish oil meets 90% of the daily intake of vitamin A and 113% of the amount of vitamin D.
What are the benefits of cod liver oil?
• Because it contains vitamins and minerals, which are powerful antioxidants, it accelerates the elimination of toxic substances from the body and increases the body’s resistance to infection.
• Helps nourish the skin, prevents wrinkles and delays the effects of aging.
• Protects cardiovascular health and reduces the risk of cardiovascular disease.
• It improves sperm quality and plays an important role in reproductive health.
• Regulates the fluid balance in the body and supports the regular functioning of the liver.
• It plays an important role in regulating brain functions.
• Supports the functions of nerve and muscle cells and helps in solving problems such as depression and anxiety.
• Contributes to the growth of bones and teeth and prevents the formation and spread of cancerous cells.
More research is needed to confirm the many health benefits outlined below. This article provides information about the health benefits of cod liver oil.
Improving bone health (by providing vitamin D)
In a clinical study of more than 3,000 postmenopausal women, the use of vitamin D from cod liver oil or a multivitamin slowed bone breakdown and loss. Taking vitamin D from cod liver oil or a multivitamin reduced the risk of fractures. In another study of over 1,200 elderly women, cod liver oil improved bone mineralization.
Lowering triglyceride levels
In a clinical study in 34 healthy people, dietary cod liver oil reduced triglyceride levels in both men and women. Cod liver oil’s triglyceride levels (and LDL-cholesterol-) decreased in 18 patients with diabetes and kidney problems.
Benefits in pregnancy
The essential fatty acid DHA is important for healthy brain development. It cannot be made in the body and must be consumed in the diet. Infants of mothers who took 10ml of cod liver oil during pregnancy and lactation had higher IQs at age 4, in a study of 76 infants. In a study of 435 pregnant women, taking cod liver oil during pregnancy was associated with increased birth weight.
The beneficial nutrients from cod liver oil also pass into breast milk.
In two studies of more than 23,000 people, those who took cod liver oil were less likely to develop depression. Cod liver oil is a natural supplement extracted from the cod liver that contains the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) along with vitamins A and D. Because it is derived from the liver, cod liver oil contains high amounts of vitamins A and D, unlike regular fish oil. It was even used in the 19th and 20th centuries to treat and eliminate rickets (a disease caused by vitamin D deficiency).
Type 1 diabetes prevention
Consumption of cod liver oil in the first year of life was associated with a reduced risk of type 1 diabetes in childhood in a study of more than 500 children.
In a pilot study in 43 people with arthritis, cod liver oil (1 g/day for 3 months) reduced joint stiffness, inflammation, swelling, and pain intensity.
Prevention and control of infection
In a study of 94 infants and children (6 months to 5 years old), those who took cod liver oil had fewer visits to children due to upper respiratory infections (1 teaspoon of cod liver oil per day). Children who took cod liver oil and multivitamins had fewer visits to sinus problems in a small study of 4 boys.
lowering blood pressure
In two small studies in 20 healthy people, supplementation with cod liver oil lowered blood pressure, possibly by decreasing the response to hormones that promote vasoconstriction. The oil also lowered blood pressure in a study of 18 people with diabetes and kidney problems (albuminuria).
In a study that interviewed more than 2,000 women, women ages 10 to 19 who took the most cod liver oil had the lowest risk of developing breast cancer. However, cod liver oil taken between the ages of 20-29 and cod liver oil taken between the ages of 45-54 showed no benefit. In a survey of more than 68,000 people, daily use of cod liver oil for a year was associated with a lower risk of death in people with solid tumors and lung cancer.
Increase memory power
Long-term use of cod liver oil has prevented memory loss caused by chronic stress.
protect the brain
Cod liver oil protects against brain toxins by reducing brain cell death and preventing a decrease in neurotransmitters.
Where do you find cod liver oil? How much does it cost?
The price of cod liver oil may vary by brand, so it is not possible to determine a clear and specific price for it.
Cod liver oil can be sold in liquid form in bottles as well as in capsules.
You can also find it in pharmacies, as it is considered an important nutritional supplement because it contains many important nutrients.
Cod liver oil pills are also rich in omega-3 fatty acids and other vitamins and minerals.
It is recommended to take cod liver oil pills under the supervision of a doctor to support a healthy diet.
How to use cod liver oil
Let me tell you that it is important to check the label when purchasing a cod liver oil supplement and never take more than this recommended supplement. Typical doses of cod liver oil range from 1 to 2 tablespoons per day.
Cod liver oil vs fish oil
Fish oil and cod liver oil are two different types of marine oils, each coming from a different type of fish, whereas fish oil is extracted from the meat of mental fish such as salmon, tuna, and herring, while cod liver oil is extracted only from the liver of Atlantic cod.
It contains omega-3 fatty acids, DHA and EPA, while cod liver oil contains the same DHA and EPA fatty acids, in addition to vitamin D and vitamin A.
Cod liver oil contains lower amounts of fatty acids and omega-3s compared to regular fish oils, but what distinguishes it is that it contains higher amounts of vitamins A and D.
Nutritional value of cod liver oil vs fish oil :
|Nutritional value||Cod liver oil (1)||Salmon oil (2)||Sardine fish oil (3)|
|Energy||902 kcal||902 kcal||902 kcal|
|Total lipid (fat)||100 g||100 g||100 g|
|Vitamin A, RAE||30000 µg||0||0|
|Vitamin A, IU||100000 IU||0||0|
|Vitamin D (D2 + D3), International Units||10000 IU||0||332 IU|
|Vitamin D (D2 + D3)||250 µg||0||8.3 µg|
|Fatty acids, total saturated||22.6 g||19.9 g||29.9 g|
|Fatty acids, total monounsaturated||46.7 g||29 g||33.8 g|
|Fatty acids, total polyunsaturated||22.5 g||40.3 g||31.9 g|
|Cholesterol||570 mg||485 mg||710 mg|