Sardines vs Cod Liver: Which is Better for You?

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.7 • 1.7K Ratings

🗓️ 18 February 2024

⏱️ 4 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

We’re going to talk about the health benefits of cod liver and sardines. Sardines are excellent for your health and a great source of omega-3s, but so is cod liver! You should consume both foods because they each have their own strengths. Cod liver and sardines contain omega-3 fatty acids, EPA and DHA. EPA helps reduce inflammation, while DHA supports the brain, nerves, and heart. Sardines contain .9 to 2 grams of omega-3 fatty acids per serving while cod liver contains 9 to 11 grams per serving. Cod liver also contains significantly more vitamin D. Sardines and cod liver contain vitamin A in its active form, retinol. Vitamin A supports vision, vision at night, and the inner mucosal membranes of your mouth, throat, sinuses, and lungs. It’s also important for your thyroid. Sardines contain 32 mcg of vitamin A, and cod liver contains 5100 mcg! Cod liver does not surpass sardines in all aspects. Sardines are a better source of protein. Cod liver is a rich source of folate at 300 mcg, while sardines only contain 10 mcg. Sardines contain 392 mg of calcium and 545 mg of phosphorus and cod liver contains 10 mg and 100 mg respectively. Cod liver and sardines contain about the same amount of B12 at 10.6 mcg and 11 mcg respectively. When comparing sardines to salmon, both fish contain B vitamins, but sardines are a better source of calcium, phosphorus, selenium, iron, magnesium, and zinc.

Transcript

Click on a timestamp to play from that location

0:00.0	You know a lot of people eat sardines, they're very healthy. I consume them, they're great,
0:06.1	a very good source of omega-3 fatty acids, but I want to introduce you to another food that has
0:11.2	even higher amounts of omega-3 fatty acids.
0:14.0	Cod liver.
0:15.1	I recommend you have both because they both have their own strengths.
0:20.5	But so many people have never even heard about cod liver. I think they're missing out.
0:24.0	Now I want to first touch on this cod liver oil thing because why do they have cod liver oil and why don't they promote other fish liver oil type products?
0:37.2	And that is because something's very unique about the codfish.
0:40.8	In the muscle of the codfish, there's not much oil. Why is that?
0:46.7	Because all of the oil is in the cod's liver, not the muscle. In a salmon, they have small livers, not as much oil, hardly at all. Most of it is in the muscle meat.
0:58.0	So let's start with the omega-3 fatty acids. That would be both EPA and DHA. EPA is more for inflammation and
1:06.0	DHA is more for brain nerve heart. So with omega-3 fats withardines, we're dealing with 0.9 to 2 grams of omega-3 fatty acids.
1:19.0	Versus cod liver, we're dealing with 9 to 11 grams of omega 3 fatty acids. So hands down
1:26.1	cod liver has way more omega 3 fatty acids. All right next one is
1:30.0	Vitamin D. Sardines will give you 4.8 micrograms.
1:35.0	That basically gives you like 24% of your R.DAs.
1:38.0	Yet on the cod liver side, we're talking about 100 micrograms.
1:42.0	So 4.8 micrograms so 4.8 micrograms to a hundred micrograms for
1:46.0	cutover that's going to give you 500% of the RDA. Next one is
1:49.9	Vitamin A I'm not talking about beta karate and I'm talking about the active form called
1:54.0	retinal. Vitamin A is for your vision, vision at night especially, the
1:59.2	inner mucosal membranes of your mouth, your throat, your sinuses, your lungs.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Dr. Eric Berg, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Dr. Eric Berg and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.