Omega-3 fatty acids are powerful health-promoters. These beneficial fats are known as essential fatty acids, according to the University of Maryland Medical Center, because they are necessary for good health but cannot be generated by the body. Omega-3 fatty acids help raise "good" cholesterol, lower risk of heart disease, reduce cellular inflammation, promote a healthy nervous system and possibly treat myriad other health problems such as arthritis, macular degeneration and depression. The best way to get omega-3s is via foods such as fish oil.
Cod Liver Oil
Cod liver oil is a longstanding health remedy. The Smithsonian Institution states that cod liver oil was first brought to the United States by Scandinavian immigrants, and was once a common traditional medicine for colds. It was also frequently used as a vitamin supplement for children. Nowadays, health experts know that cod liver oil, like other fish oils, is also a source of omega-3 fatty acids.
Source of Omega-3s
Although salmon, tuna, herring and sardines are more often discussed when considering fish sources of omega-3 fatty acids, cod liver oil is an excellent source. According to the Tufts University School of Medicine, a 1 tbsp. serving of cod liver oil contains 2.8 g of omega-3 fatty acids. In comparison, 4 oz. of cooked salmon contains 1.7 g, 4 oz. of canned water-packed tuna contains .3 g and 1 Tbsp. of walnut oil contains 1.4 g. Tufts University explains that the current recommendation for omega-3 fatty acid intake is 7 to 11 g per week.
Other Sources
While a rich source of omega-3s, cod liver oil does not contain the highest level of omega-3 fatty acids available among food sources. For example, Tufts University states that flaxseed oil contains 6.9 g of omega-3 fatty acids and sardine oil contains 3.7 g. However, it's clear that cod liver oil is among the best sources of these heart-healthy fats. Other sources of omega-3s include walnuts, almonds, canola oil, mackerel, lake trout and avocados. Omega-3 supplements are also available.
Considerations
There's no question that essential fatty acids are important for good health. However, before beginning to take cod liver oil -- or any other oil or capsule supplement for omega-3s -- or before you substantially alter your diet to increase your omega-3 intake, it's wise to consult your physician for medical approval. Some individuals may experience negative side effects of omega-3 supplements, or may be sensitive to seafood. Discuss your essential fatty acid intake with your doctor for appropriate recommendations for you.
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