Omega-3 is one of the most essential fats required to keep you healthy and physically fit. According to research, around 90% of Americans don’t take enough amount of omega-3 fatty acids, which can lead to significant concerns.
However, many people don’t exactly know what omega-3 actually is and tend to confuse it with fish oil and cod liver oil. In case you also face this confusion, then don’t worry.
In this article, we will explain about omega-3, its benefits, and how they are different from cod liver oil and fish oil.
So, Let’s get started.
Difference Between Omega 3, Fish Oil And Cod Liver Oil
Omega-3 are polyunsaturated fatty acids. It is a suitable type of fat that may provide several health benefits to the body.
Omega-3 fatty acids are different from fish oil and cod liver oil as both Fish oil and cod liver oil occur from fish.
We can say all three are interconnected but not completely similar. Fish oil and Cod liver contain high omega-3 fatty acids, which may help treat various chronic illnesses.
Meanwhile, Omega 3 is fat, while fish oil and cod liver oil is food that contains this fat. Even though fish oil and cod liver oil occur from fish oils and contain a high amount of omega 3, it doesn’t mean they are similar.
They have different benefits and uses but are connected as they occur through fish and have omega fat.
Omega-3 is a kind of fat our body cannot make on its own. These are essential fats that we require in order to survive. We can get omega-3 through foods and plants that we eat.
Some of the foods and vegetables that are rich in Omega 3 fatty acids are:
- Chia Seeds
- Algal oil
- Perilla Oil
In some cases, people are prescribed omega-3 capsules to prevent health issues. The best source of omega-3 is through fish.
A few of the best omega 3 capsules in India are WOW Omega-3 Capsules, Neuherbs Deep Sea Omega-3 Fish Oil, Now Foods Omega 3, and more.
Advantages Of Omega-3 Fatty Acids
Here are some benefits of consuming omega-3 fatty acids regularly:
- Decrease risk of cardiovascular disease.
- It May help in reducing the risk related to abnormal heart rhythm.
- It may help prevent blood platelets in your body from clumping together.
- Help in decreasing triglyceride levels by lowering the rate formed in the liver. High triglycerides levels might cause a risk of heart disease.
- Omega-3 fatty acids may help slow down the process of substances released during the inflammatory response.
Not taking essential omega-3 fatty acids regularly and a healthy meal can increase the risk of cardiovascular diseases.
Due to which it is important to take you not just omega-3 but all-important nutrients like proteins, vitamins, carbohydrates, and more on time to keep your body healthy and fit.
Fish oils are extracted through the tissues of fish; usually, they occur from oily fish such as tuna, mackerel, herring, and anchovies.
These fish oils contain around 30% omega-3 fatty acids like docosahexaenoic acid and eicosapentaenoic acid.
In comparison, the other 70% of fish oil is made through other fats. Fish oils are one of the most regularly consumed dietary supplements.
Advantages Of Fish Oil
Fish oil can be a great way to keep your body healthy by getting the right amount of fat. Fish oil is healthy fat due to which they aren’t bad for your consumption. Here are some of the benefit’s provided by fish oil:
Fish oils can be effective in treating rheumatoid arthritis. By consuming fish oils, you may be able to treat joint tenderness, reduce stiffness caused in the mornings, and treat a number of swollen joints.
Even though there isn’t a way to completely prevent heart stroke or attack yet, consuming fish oil can be beneficial in decreasing the risk of heart diseases.
Fish oils may increase good HDL cholesterol, lower blood pressure and reduce abnormal heart rhythms.
Doctors also prescribe fish oil to people facing high triglycerides, a kind of fat-related to increased risks of heart-related disease. Usually, you might be prescribed fish oil like Lovaza. These capsules include purified fish oil with rich omega-3 fatty acids.
Fish oil includes omega-3 fatty acids like DHA and EPA, which may be beneficial for people suffering from depression.
According to research taking prescribed fish oil capsules can help in reducing depression and anxiety-related issues. Therefore, people suffering from mental health issues are often given these tablets.
As EPA included in fish oils might help in reducing the depressive symptoms among the patients.
Supplements in fish oil can help in early development and growth, making it essential for women to take during pregnancy.
Fish oil may even be significant in improving hand-eye coordination in several infants. Consuming fish oil supplements might even help prevent various risks of allergies and improve the infant’s visual development.
Cod Liver Oil
Cod liver oil is extracted through the liver of codfish. They contain benefits of omega-3, similar to fish oils.
However, apart from omega-3 fatty acids like docosahexaenoic acid and eicosapentaenoic acid, cod liver oil also contains vitamin A and D, which help produce extra benefits to your body.
Also, Cod liver oil is a very commonly consumed dietary supplement among people.
Benefits Of Cod Liver Oil
Cold liver oils contain vitamin A and D along with a high level of DHA and EPA. Also, cod liver oil includes omega-3 fatty acids, which can help in providing numerous health benefits such as:
Since cod liver oil contains a high amount of omega-3 fatty acids, it can help suppress proteins in your body and promote chronic inflammation. It contains nutrients that have antioxidant properties.
The cod liver oil can help prevent age-related bone loss due to the high amount of vitamin D, which helps your body absorb essential calcium to maintain healthy and strong bones.
Cod liver oil may help improve your eyesight and prevent your eyes from facing vision loss from age-related macular degeneration and glaucoma. Vitamin A and omega-3 present in cod liver oil can work great in improving your vision.
Healthy Immune System
The nutritional minerals in cod liver oil may be beneficial in boosting your immune system and help make them healthier. Vitamin A is considered excellent in providing a healthy immune system as it is an anti-inflammation vitamin.
Disadvantages Of Fish Oil And Cod Liver Oil
Since fish oil and cod liver oil is rich in omega-3, they produce similar disadvantages that can be harmful to some people. Here is the list of cons you might face due to Omega-3, fish oil, or cod liver oil:
Many people might consume omega-3 to reduce their blood pressure. However, people who take medication should be concerned with their doctors first before consuming these fatty acids as it may cause higher blood pressure.
Heartburn And Diarrhoea
High consumption of omega-3 can cause some people to feel heartburn and might cause diarrhea.
People suffering from a bleeding disorder or clotting disorder might face issues like blood clotting due to the consumption of omega-3.
Few supplements of omega-3 might even interact with drugs that can result in affecting blood clotting. Therefore, consult your doctor first before consuming these fatty acids.
Fish oil supplements might cause some people stomach-related issues like gas, constipation, bloating, and more.
What is the preferable time to take omega-3 capsules?
Usually, dinner time is considered best for taking omega-3 capsules with your meal. You can take it any time during the day but make sure you take them as per the prescription. Also, make sure you aren’t just relying on capsules for better health and taking a healthy meal, and doing proper exercise.
How much fish oil can I take on a daily basis?
Around 3 grams or less amount of fish oil is considered fine for consumption on a daily basis. Ensure that you aren’t consuming more than 3 grams of fish oil as it can cause issues like bleeding. Therefore, ensure the quantity is right and not overboard to avoid such bleeding concerns unless your doctor has prescribed you.
Can I use cod liver oil in my hair?
Yes, you can use cod liver oil in your hair as it contains vitamin A. It can help in treating several hair issues like hair growth and strengthen them.
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Omega-3 plays a crucial part in our overall diet and foods like fish oil and cod liver oil both contain a high amount of omega-3 fatty acids.
Here we mentioned all the important aspects of omega-3, fish oil, and cod liver oil, along with the benefits provided by each one of them.
This way, you can distinguish between them and know the difference provided by them along with additional vitamins or fats available in the oils.
Tell us in the comments whether you prefer fish oil or cod liver oil.