Cod Liver Oil — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 902 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 0 g | - |
| Sodium | 0 mg | - |
| Total Fat | 100 | 128.21% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key takeaways
Health benefits
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- High in vitamins A and D, which support immune function, vision, bone health, and overall well-being.
- Supports joint health by reducing inflammation and providing essential nutrients for cartilage health.
- May improve skin health due to its high content of omega-3 fatty acids and Vitamin A.
Health risks
- Risk of vitamin A toxicity if consumed in large amounts, as cod liver oil is extremely high in vitamin A, which can be harmful in excessive doses.
- High omega-3 fatty acid content which can thin the blood and potentially increase the risk of bleeding when taken in large amounts or combined with blood-thinning medications.
- Potential for heavy metal contamination such as mercury, depending on the source of the cod, which can pose health risks with excessive consumption.
- Digestive discomfort such as nausea or diarrhea when consumed in large quantities or on an empty stomach.
How to choose cod liver oil
Opt for cod liver oil that is cold-pressed and comes in dark bottles to protect it from light degradation. It should have a pure, mild fish flavor without any rancid aftertaste. Look for products that are certified free from heavy metals and other contaminants.
Do not use cod liver oil that smells strongly of fish or has a bitter taste, as these characteristics can indicate oxidation. Quality cod liver oil should be smooth and not cause lingering unpleasant flavors.
How to store cod liver oil
To preserve its effectiveness, cod liver oil should be kept in a cool, dark environment. Store it in a sealed container to avoid oxidation. When stored correctly, unopened cod liver oil can remain good for 1-2 years.
Heat and light exposure can lead to rancidity in cod liver oil. It’s best to keep it away from the stove and out of direct sunlight. Make sure the container is securely closed to maintain its nutritional benefits and prevent deterioration. Once opened, it should be refrigerated and consumed within 3-4 months. Always verify the expiration date on the label for optimal quality.
✅ Extra Tip
How long does it last?
Cod liver oil can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 3-4 months. Always check the expiration date on the packaging for the best quality.
What to do with leftovers?
Leftover cod liver oil is highly beneficial and can be used in various health-related applications. In cooking, it’s primarily consumed as a dietary supplement rather than used directly in recipes due to its strong taste. It is rich in omega-3 fatty acids and vitamins A and D, which are beneficial for heart health, bone strength, and immune function.
Beyond cooking, cod liver oil has several non-culinary uses. It can be applied topically to help moisturize dry skin or soothe minor wounds and skin irritations. Cod liver oil can also be used as a supplement for pets, improving their coat health and joint function. Additionally, it has been used in traditional remedies to help alleviate joint pain and inflammation due to its anti-inflammatory properties. Cod liver oil can also be used to condition wooden cutting boards and utensils, helping to maintain their longevity and appearance.
👨⚕️️ Medical disclaimer
How cod liver oil supports specific health conditions
Cod liver oil is an excellent source of omega-3 fatty acids, promoting heart health by lowering cholesterol and reducing inflammation. It is rich in vitamins A and D, which support immune health and bone health by promoting calcium absorption. Cod liver oil is also beneficial for brain function, improving memory and cognitive health. Its high nutrient content makes it a valuable supplement for overall well-being, but it should be consumed in moderation to avoid excess vitamin intake.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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