Should you take fish oil to protect your eyes and nourish your brain? Or cod liver oil? Nutritionist Li Wanping will show you the differences, effects and ways to eat in 3 minutes

"Nutritionist, if we want to protect children's eyes and nourish their brains, should we supplement with fish oil or cod liver oil?" Since the names differ by only one letter, and both are derived from fish, it is no wonder that most people tend to confuse cod liver oil with fish oil. Regarding nutrition and efficacy, nutritionist Li Wanping will help you understand the differences between them.

What are the health benefits of fish oil? Protect your heart, nourish your brain, and fight inflammation

Fish oil nutrients: Omega-3 fatty acids, DHA, EPA

Nutritionist Li Wanping said that from the perspective of the main ingredients, fish oil is extracted from fish fat, so it contains richer Omega-3 fatty acids, including DHA and EPA, which are polyunsaturated fatty acids. It is currently known that these ingredients play a role in protecting cardiovascular health, maintaining brain development and normal function, and anti-inflammation. Studies have shown that fish oil can help alleviate the symptoms of rheumatoid arthritis.

In addition to fatty fish, we can also get another omega-3 called alpha-linolenic acid (ALA) from plant-based oils such as walnuts, flax seeds, chia seeds, canola oil, soybeans and soybean oil to produce EPA and DHA. However, since the body's efficiency in converting ALA to EPA and DHA is limited, it is better to get it directly from food or dietary supplements. For people who do not consume much fish in their diet but still want to gain the health benefits of omega-3 fatty acids, taking fish oil products may be a good choice.

The American Heart Association recommends the following amount of fish oil intake: For people who do not have cardiovascular problems and simply want to maintain their health: Eat at least two different types of fish a week, such as salmon, saury, mackerel, sardines and other fish rich in omega-3 fatty acids.

What is the recommended amount of fish oil intake?

The American Heart Association recommends the following intake amounts of fish oil for different groups of people:

People who do not have cardiovascular problems and simply want to maintain their health: Eat at least two different types of fish a week, such as salmon, saury, mackerel, sardines and other fish rich in omega-3 fatty acids.

People at high risk of cardiovascular disease: Take about 1g of EPA+DHA per day.

Those who need to lower triglycerides: You can take about 2 to 4 grams of EPA+DHA per day.

What should I pay attention to when supplementing fish oil?

However, since high doses of fish oil may affect blood coagulation and cause bleeding, it is important to track when taking more than 3g.

What are the health benefits of cod liver oil?

Cod liver oil protects eyes and strengthens bones

Cod liver oil nutrients: Vitamin A, Vitamin D

Nutritionist Li Wanping said that, as the name suggests, cod liver oil is extracted from fish livers, so it contains relatively high levels of vitamin A and vitamin D. Vitamin A is very important for skin and eye health and building body immunity; Vitamin D can help calcium absorption and is an indispensable key nutrient for bones and teeth. As for the association between vitamin A supplementation and eye protection, the study concluded that when the diet contains higher levels of vitamin A, it will reduce the risk of glaucoma and age-related macular degeneration compared to those with lower levels. If you need to use your eyes frequently at work and your eyes are prone to dryness, you can also try supplementing.

When using cod liver oil health supplements, you must pay attention to the dosage. Since vitamins A and D are fat-soluble, they are less easily excreted and will be stored in the body. If consumed in excess, there may be a risk of poisoning.

What should I pay attention to when supplementing cod liver oil?

However, you must be careful about the dosage when using cod liver oil supplements. Since vitamins A and D are fat-soluble, they are less easily excreted and will be stored in the body. If taken in excess, there may be a risk of poisoning. At the same time, you should also confirm whether you are taking other health foods while taking cod liver oil, such as multivitamins, etc., so as not to exceed the required amount. (For the recommended daily intake, please refer to the eighth edition of the "Dietary Reference Intake for Chinese People" https://reurl.cc/gzQjdR)

Taking with or after meals can help improve absorption rate

Generally speaking, products with the Ministry of Health and Welfare’s green man seal, internationally verified and approved by major manufacturers are usually safe. Many people are concerned about whether fish oil may contain heavy metal residues. Basically, most of the fish oils sold in the market are made from small fish, so there is less of a concern. If you feel uneasy, you can also refer to the heavy metal test report attached to the product.

When supplementing with fish oil or cod liver oil, taking it with food, especially food containing fat, can make digestion and absorption more effective. Finally, I would like to remind everyone that before taking this type of health food, it is best to discuss with a doctor or nutritionist first, especially those who already have heart or blood diseases or take long-term medications, should be more cautious.