Fish oil and cod liver oil are very different. Are you taking them right? Nutritionist Chen Yijuan: Don’t eat the wrong foods to lower cholesterol and protect your eyes

Fish oil and cod liver oil are common nutritional supplements, but many people don't know the difference between them. Can’t tell the difference between fish oil and cod liver oil? Fish oil is not the abbreviation of cod liver oil. The sources of their ingredients and their effects are completely different! Which supplement should I take if I want to lower my cholesterol and blood pressure? Which one is suitable for breastfeeding mothers? Stop taking supplements randomly and let nutritionist Chen Yijuan tell you!

Fish oil is a fat extracted from the fat tissue of fish and is rich in omega-3 fatty acids. In fact, fish do not produce omega-3 fatty acids on their own. They are mainly accumulated after fish eat plant plankton.

Fish oil is rich in DHA and EPA, which nourishes the brain, protects the eyes and strengthens blood vessels

Nutritionist Chen Yijuan said that the omega-3 fatty acids in fish oil are mainly composed of DHA and EPA. Among them, DHA is an essential element for the growth of synapses, and the retina also contains high amounts of DHA.

Therefore, supplementing with DHA can maintain normal message transmission between brain nerve cells, enhance brain cell vitality, improve memory loss; it can also help maintain normal vision.

EPA can activate the cell membrane of the endothelium in the blood vessel wall, making the blood vessels elastic. In addition, EPA can also interfere with platelet aggregation and has anti-thrombotic and anti-coagulation functions.

To lower cholesterol and blood pressure, patients with three highs can supplement fish oil

In addition to being good for the brain, vision, and blood vessels, fish oil can also lower cholesterol, lower blood pressure, and clear blood vessels. Nutritionist Chen Yijuan recommends that people with symptoms of the three highs (high blood pressure, high blood lipids, and high blood sugar) can supplement with fish oil in moderation.

To supplement omega-3 fatty acids, eat walnuts, mackerel and saury

Among natural foods, deep-sea fish are rich in omega-3 fatty acids. For example, mackerel, salmon, tuna, anchovy, saury, sardines, etc. all contain high levels of EPA and DHA.

Among natural foods, deep-sea fish are rich in omega-3 fatty acids. For example, mackerel, salmon, tuna, anchovy, saury, sardines, etc. all contain high levels of EPA and DHA.

For vegetarians, they can get α-linolenic acid from foods such as flax seeds, walnuts, soybeans, soybean salad oil, perilla oil, and flaxseed oil. After this nutrient enters the body, it can be converted into DHA and EPA, but the conversion rate is relatively slow.

Fish oil supplementation should be moderate, and patients with coagulation dysfunction should pay attention

At present, there is no clear upper limit on the intake of fish oil in China. However, eating too much omega-3 fatty acids in fish oil is not good, and moderate supplementation is healthier. Nutritionist Chen Yijuan reminds that people who suffer from coagulation dysfunction and who usually take anticoagulant drugs are not suitable for consuming fish oil. If you are pregnant or planning to have surgery, in order to avoid difficulty in stopping bleeding, it is recommended to stop consuming fish oil before surgery and before delivery, and you can consult a specialist to reduce the risk.

Cod liver oil is rich in vitamins A and D, which protects the eyes, strengthens the body and prevents osteoporosis

Now that we know about fish oil, what is cod liver oil? In fact, cod liver oil is oil extracted from the livers of fish, seals or deep-sea animals. Its main nutrients are vitamin A and vitamin D, and it contains only a small amount of omega-3 fatty acids.

Vitamin A has many physiological functions for the human body. It can maintain normal vision, help keep the skin moisturized, maintain normal bone development, and enhance immunity.

As for vitamin D, its main function is to help calcium be absorbed by the human body, so that the calcium and phosphorus in the body can be effectively used by the human body, which helps the development of bones and teeth and prevents osteoporosis. In addition, nutritionist Chen Yijuan said that vitamin D also helps maintain the constant level of blood calcium in the body. When the concentration of vitamin D in the blood is sufficient, it can inhibit the proliferation of cancer cells and achieve an anti-cancer effect.

Vitamin A and D are easy to supplement by eating salmon and carrots.

However, cod liver oil is rich in vitamin A and vitamin D, which are actually easy to obtain from natural foods. Carrots, papayas, mangoes, animal offal, egg yolks, milk and other dairy products can provide vitamin A, while liver, beef, egg yolks, milk and other dairy products, salmon, tuna and sardines can supplement vitamin D. In addition, moderate sun exposure can also promote the body's synthesis of vitamin D.

Moreover, nutritionist Chen Yijuan reminds us that vitamins A and D are fat-soluble. Unlike water-soluble vitamins, they are not easily excreted in the urine if taken in excess. If fat-soluble vitamins are taken in excessive amounts, they will accumulate in the body's organs. Therefore, eating too much cod liver oil will also increase the burden on the liver and kidneys.

If special groups need it, they can supplement with cod liver oil appropriately.

Therefore, it is recommended that groups who are more likely to be deficient in vitamin A and vitamin D, such as those suffering from lipid malabsorption, undergoing gastrointestinal surgery, those who do not get enough sun exposure, and breastfeeding mothers, need to supplement with cod liver oil in moderation.

In addition, the recommended intake of vitamin A for adults is 600 micrograms/day for men and 500 micrograms/day for women. The adequate intake of vitamin D is 10 micrograms per day for both men and women.