Fish oil is commonly taken as a dietary supplement, in either capsule or liquid form. Eggs form a significant part of the Western diet, and can be cooked in a variety of different ways. Both fish oil and eggs have potential health benefits and disadvantages. Consult your doctor before making significant changes to your diet.
Eggs: Nutritional Benefits
According to data from the USDA standard nutrient database, 100 g of raw egg contains 12.6 g of protein, 9.5 g of fat, under 1 g of carbohydrate and some 143 calories. Two large eggs, combined, weigh roughly 100 grams. Eggs are a rich, non-meat source of dietary protein, and also contain significant quantities of vitamins A, D, E and K. Eggs are one of only a few naturally occurring sources of vitamin D. Minerals present in eggs include phosphorous, calcium, potassium, sodium, iron and selenium.
Eggs: Nutritional Disadvantages
The fat and cholesterol content of eggs is relatively high -- the overall fat content of an egg is typically around 10 percent. There is typically 213 mg of cholesterol in a single, 50-gram egg. Eating two eggs in one day would take you over the maximum recommended daily cholesterol intake. According to MayoClinic.com, healthy adults should consume no more than 300 mg of cholesterol daily. The fat and cholesterol content of an egg is reduced significantly if you only eat the white part of the egg.
Fish Oil: Nutritional Benefits
Various types of fish oil are widely marketed as dietary supplements, with cod liver oil particularly common. Cod liver oil is a rich source of unsaturated fat, containing 46.7 percent monousaturated fat and 22.6 percent polyunsaturated fat. Generally, unsaturated fat is considered far healthier than saturated fat. Significant quantities of essential fatty acids DPA, EPA and DHA are also present in cod liver oil. These fatty acids are believed to be beneficial to the functioning of many body parts and systems, ranging from the brain to the skeleton. Vitamins A, D and retinol are also present in significant quantities in cod liver oil.
Fish Oil: Disadvantages
Fish oil is, by its nature, 100-percent fat. This means that fish oil is a dense source of both fat and calories -- there are 123 calories in a typical tablespoon serving of cod liver oil. Eating significant quantities of fat and calories can lead you to create a calorie excess, which will lead to weight gain. Fish oil should therefore be consumed in relatively small quantities. Other possible disadvantages of fish oil as a dietary supplement include an unpleasant fishy aftertaste to the oil or the capsule.
Member Comments