Differences of Fish Oil, Omega 3 and Cod Liver Oil. Its Benefits and Sources
The 3 macronutrients are protein, carbohydrates, and fats. Fats belong in this important group as they provide our body with energy, insulation, and serve as catalyst for absorption of vitamins.
Some of the best forms of fats are omega-3 fatty acids, fish oil, and cod liver oil, and in this post we are going to explain their benefits, as well as their sources.
Fish oil is produced from the oily fish’ tissues, and includes omega-3 fatty acids in its content. It is beneficial for your skeletal, cardiovascular, and nervous health. It also keeps the cholesterol levels in balance, so consuming 3-6 grams of fish oil a day can help increase your healthy levels of triacylglycerol, and good cholesterol or high density lipoproteins.
This oil is also beneficial for bone health, in both, men and women. It can be really helpful for women approaching menopause since it supports density and calcium balance, and reduces the number of hot flashes.
But, fish oil is also great for your mental health. It increases the production of the feel-good hormone, serotonin, so it’s a great addition to the treatment of depression, and cognitive decline.
Omega-3 Fatty Acids
Omega-3 fatty acids are beneficial for many body systems, as well as for your mental health. Many studies have proven that people who consume foods rich in omega-3 fatty acids have lower risk of depression. So, omega-3 can be used as antidepressant and included as such in the treatment of bipolar disorder.
Since omega-3 fatty acids improve the mental skills like learning, remembering, and cognition, they are also beneficial to people with ADHD (Attention Deficit Hyperactivity Disorder). Nevertheless, this field of research requires more attention and effort.
Cod Liver Oil
This variant of fish oil is high in omega-3 fatty acids, docosahexanoic acid, and eicosapentaneoic acid. It also contains vitamin A and D, which are responsible for keeping your eyes and skin healthy, respectively.
Cod liver oil is also beneficial for rheumatoid arthritis. This was proven by a German study which involved 43 rheumatoid arthritis patients, concluding that consuming 1 gram of this oil daily, for a period of 3 months reduces the pain and stiffness in joints associated with this condition. Another study discovered that cod liver oil lowers the pain and cartilage damage secondary to osteoarthritis.
Besides cod fish, other good sources of fish oil are salmon, tuna, anchovies, sardines, herring, and mackerel. The oils of these fish contain omega-3 oils seven time the amount of omega-6 oils.
Good plant sources of omega-3 fatty acids are walnuts, clary sage seeds, flax seeds, etc.
As you can see, fish oil provides many benefits for both, your physical and mental health. Therefore, it’s highly recommended adding the oil in your everyday diet either through food sources or as supplements.