Cod liver oil has had a bad reputation for years for having an unpleasantly strong, fishy taste. However, cod liver oil's health benefits are well-documented. It is available, at the time of publication, in easy-to-swallow capsules, so you no longer have to take it by the spoonful.
Vitamin A
There are 1,350 mcg of vitamin A in each teaspoon of cod liver oil. According to the University of Maryland Medical Center, your body uses vitamin A to maintain the health of your vision and eyes, particularly in low light and as you age. It also contributes to the health of your teeth, bones and skin, and it helps create the soft membranes that prevent germs from entering your system. It also functions as an antioxidant, helping to fight damage from free radicals. Most adults need at least 700 to 900 mcg of vitamin A per day.
Vitamin D
The teaspoon of cod liver oil also contains 450 IU of vitamin D. Vitamin D's primary role is to help manage and use the minerals calcium and phosphorus, which are the two primary components of strong bones and teeth. Without sufficient vitamin D, your bones can become significantly weakened. According to the Office of Dietary Supplements, most adults should consume about 600 IU of vitamin D per day.
Omega-3 Fatty Acids
Although a tablespoon of cod liver oil contains 13.6 g of total fat, the majority of it is the healthier unsaturated type of fat. Cod liver oil is particularly rich in omega-3 fatty acids. According to the American Heart Association, omega-3 fatty acids can help lower blood pressure, reduce the buildup of plaque in the veins and decrease the risk of heartbeat disorders. They can be beneficial for heart health in both healthy individuals and those with pre-existing heart conditions.
Diabetes
According to a study conducted by the Ulleval University Hospital in Oslo, Norway, which was published in 2003 in the "American Journal of Clinical Nutrition," using cod liver oil before a baby's first birthday can help prevent type 1 diabetes. This difference in the baby was not noted if other types of vitamin D supplements were used or if the mother took cod liver oil before the baby was born.
References
- USDA National Nutrient Database: Fish Oil, Cod Liver - 1 Tsp.
- University of Maryland Medical Center; Vitamin A - All Information; Linda Vorvick, MD; March 2009
- American Heart Association: Fish and Omega-3 Fatty Acids
- Office of Dietary Supplements; Dietary Supplement Fact Sheet: Vitamin D
- "The American Journal of Clinical Nutrition"; Use of Cod Liver Oil During the First Year of Life is Associated with Lower Risk of Childhood-onset Type 1 Diabetes ... ; L.C. Stene, et al.; December 2003
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