Cod Liver Oil vs. Fish Oil

Cod Liver OilSupplements play an increasing role in health and nutrition these days. A major reason for this is the quality of the nutrients in the soil has declined over the years due to over farming. What is the difference between cod liver oil and fish oil? Cod liver oil is made from the fish liver of white fish such as cod and halibut. Fish oil is derived from the fatty flesh of the whole fish such as cold water fish like tuna, salmon and mackerel.

How about Omega-3? Both cod liver oil and fish oil contain the same Omega-3’s in similar proportions. Omega-3 promotes heart health, lowered inflammation, decreased formation of atherosclerotic plaques and optimal brain function. Omega-3 can also help relieve symptoms of depression. The major negative of taking cod liver oil is it’s been shown to contain a mixture of potentially harmful contaminants ranging from mercury to chemicals such as dioxanes and PCB’s. There’s also the chance of the rancidity of the cod liver oil. So make sure you keep it in a dark bottle in a cool, dark place.

Cod liver oil also contains the fat-soluble vitamins A and D.  These vitamins are stored in the fish liver so are present in cod liver oil capsules. They are not contained in fish oil capsules. Fat-soluble vitamins can cause toxicity if taken in large quantities. The upper limit intake for adults is 2,000 IU for vitamin D and 3,000 IU for vitamin A. If your vitamin D intake is above this amount it can lead to vomiting, weakness, constipation and nausea. Over the limit for vitamin A could cause liver problems, central nervous system disorders and osteoporosis.

The Verdict?

I used to take cod liver oil capsules as I just assumed if you don’t eat two portions of fish a week then you could get Omega-3 from the capsules. I then became aware of fish oil capsules. I wanted to know the difference and which one should I take. As I mentioned above they both contained Omega-3 so that was good but the game changer was the mixture of potentially harmful contaminants in cod liver oil that come from the fish liver. I knew fish oil did not have vitamin A and D but these could be found in foods or multi vitamins if you were lacking in these vitamins. Cod liver oil is ideal if you don’t get much sunshine and you are lacking in vitamin D but apart from that I would definitely recommend taking fish oil over cod liver oil.

What Is A Superfood?

We hear the term “superfood” quite frequently these days but what is a superfood? A super food is a food rich in nutrients or phytochemicals. Phytochemicals are non-nutritive plant chemicals that contain disease preventive properties and prevent cell damage. These foods are not processed and don’t contain additives, artificial ingredients or high levels of saturated fats. Super foods are low in calories, so are great for losing weight. They can also lower your risk of many diseases such as heart disease and cancer.

Popeye’s Favourite Food Was A Superfood!

SpinachSpinach is a great example of a superfood. It’s one of the most nutritious foods available. Spinach is rich in vitamin A and vitamin K. It also contains many more nutrients such as manganese, folate, calcium, magnesium, co-enzyme q10, glutathione, lutein, omega 3 essential fatty acids, Polyphenols , iron, vitamins B6, C, D, E, Zeaxanthin, riboflavin, protein as well as dietary fiber.   These nutrients also help increase your (SPF) level and lower your risk of sun damage as well as strengthen your bones. The magnesium helps towards maintaining a healthy blood pressure level. Spinach can also improve brain function, eyesight and gastrointestinal function. The flavonoids in spinach help battle those free radicals to help prevent against cancer. One cup of spinach only contains around 40 calories.

Best Way To Eat Spinach?

You can eat spinach fresh or cook it. Fresh spinach makes a great replacement for salad in your sandwich. If you are cooking spinach it is best to steam it rather than boil it. Steaming it retains more of the nutrients than boiling it. Another method of getting your weekly intake of spinach is by adding it to a smoothie. Get in the habit of adding spinach to your weekly meals and utilize the huge benefits of this superfood.