Some fats can increase your risk of heart disease, but unsaturated fats such as those in cod liver oil may have health benefits. Cod liver oil provides fish oils and essential nutrients. Talk to your doctor before taking cod liver oil to make sure that it is a safe choice for your situation and that it will not interact with any medications you are taking.
Nutrition in Cod Liver Oil
A tablespoon of cod liver oil has 123 calories and no carbohydrates or protein. It has 13,600 international units, or IU, of vitamin A, which is nearly 300 percent of the daily value. Vitamin D is essential for strong bones because it allows your body to absorb dietary calcium. Each tablespoon of cod liver oil provides 3.4 mcg of vitamin D. Cod liver oil provides 78 mg of cholesterol. Dietary cholesterol raises levels of bad LDL cholesterol in your blood, but the magnitude of its effect varies by individual, according to the Harvard School of Public Health. Monitor your intake of cod liver oil to prevent unwanted weight gain because obesity increases your risk of heart disease and type 2 diabetes.
Essential Fats
Cod liver oil provides 0.1 g each of linoleic acid and alpha-linolenic acid, or ALA, per tablespoon. According to the Linus Pauling Institute Micronutrient Information Center, the essential fats are linoleic acid, an omega-6 fat, and ALA, a short-chain omega-3 fat. These two fats are considered essential because your body is not able to synthesize them so you need to get them from your diet. Healthy adults need at least 12 to 17 g of linoleic acid per day, and most Americans get plenty. You should get at least 1.1 to 1.6 g ALA, and most Americans could benefit from increasing intake.
EPA and DHA
Each tablespoon of cod liver oil provides 1.5 g docosahexaenoic acid, or DHA, and 0.9 g eicosapentaenoic acid, or EPA. DHA and EPA are long-chain omega-3 three fats, and your body can convert a limited amount of dietary ALA into EPA and DHA. However, your risk of heart disease may decrease when you get an average of least 0.25 g of total EPA and DHA in your daily diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Other good sources of DHA and EPA are fatty fish, including salmon, tuna and anchovies.
Monounsaturated and Saturated Fats
Monounsaturated fats are not essential nutrients, but may lower cholesterol levels in your blood, according to the Harvard School of Public Health. Aim to get up to 25 percent of your total calories from monounsaturated fats. Good sources include olives, olive oil, avocados and peanut oil. Cod liver oil is also a good source, with 6 g monounsaturated fats per tablespoon. Limit your intake of cholesterol-raising saturated fats such as from fatty meats, full-fat cheese and butter. Cod liver oil has 3 g saturated fat per tablespoon.
References
- Linus Pauling Institute Micronutrient Information Center; Essential Fatty Acids; Jane Higdon; December 2005
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Fats and Oils
- Harvard School of Public Health: Fats and Cholesterol: out with the Bad, in with the Good
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