Main › Food products ›

7 proven facts about the benefits of cod for human health

Cod is an extremely popular type of fish. It contains a number of essential proteins and fats, as well as vitamins and minerals that are necessary for the human body.

Cod has a number of health benefits. It reduces the risk of developing common heart and vascular diseases, improves the condition of the thyroid gland, musculoskeletal and central nervous systems, and reduces body weight.

7 useful properties

7 theses on the benefits of cod are listed below (based on evidence).

1. Rich composition

Cod is a dietary product (only 78 calories per 100 grams). She contains the following biologically active components are in its composition:

Name of the substance Percentage of the recommended daily requirement (per 100 grams of fish)
Vitamin B2 4 %
Vitamin B4 19 %
Vitamin B6 9 %
Vitamin B12 53 %
Vitamin D 5 %
Nicotinic acid 29 %
potassium 14 %
magnesium 7,5 %
phosphorus 26 %
sulfur 29 %
cobalt 300 %
copper 15 %
selenium 42 %
fluorine 18 %
zinc 9 %
chrome 110 %
Omega-3 fatty acids 19 %

Every nutrient is important for the functioning of our body, for example:

  • B vitamins regulate brain work and metabolism;
  • Potassium Maintains blood pressure;
  • Selenium has pronounced antioxidant activity and provides prevention of a number of diseases Thyroid gland .
Cod contains many biologically active substances that are important for our health.

2. Prevention of cardiovascular diseases

According to numerous foreign studies, cod has a positive effect on the incidence of various pathologies of the heart and vascular bed.

For example, American specialists discovered that the consumption of cod provides prevention of the development of heart failure, and also helps to alleviate the course of this deviation.

Experts from China revealed the ability of fish to prevent the development of coronary heart disease, which is the leading cause of myocardial infarction and leads to early disability of patients.

Also data available about the positive effect of cod on the risk of stroke due to hypertensive crises.

The described effects are mostly related to the high concentration of omega-3 polyunsaturated acids in fish.

Regular inclusion of cod in the diet is an easy way to ensure the prevention of a number of cardiovascular disorders.

3. Weight Loss Aid

Cod is a low–calorie food product (about 69 calories per 100 grams), its consumption in moderation does not significantly affect energy metabolism.

Norwegian specialists celebrate reduction of the volume of adipose tissue in the body, as well as waist circumference with frequent inclusion of cod in the menu. This effect is explained by the following reasons:

  • Acceleration of metabolism (by 3-7%);
  • Suppression of hunger due to mechanical overload of the stomach and protein saturation of the body;
  • Normalization of the smooth muscles of the gastrointestinal tract.
Thus, regular consumption of cod can become part of a weight loss strategy.

4. Prevention of B12-deficiency anemia

Anemia caused by a lack of cyanocobalamin (vitamin B12) is a fairly common occurrence. The main causes of pathology are:

  • Long-term (chronic) course of gastritis or enteritis;
  • Helminthiasis (broad ribbon);
  • Inappropriate eating behavior;
  • Decrease in the extracretory function of the pancreas;
  • The effects of certain medications (methotrexate, cytosar).

Eating 1-2 servings of cod (180-200 grams) is enough to fully meet the body's daily need for vitamin B12, which, according to scientists , plays an important role in ensuring the processes of hematopoiesis.

Cod contains a large amount of vitamin B12, which is necessary for adequate hematopoiesis. Regular inclusion of the product in the diet is associated with a low incidence of anemia due to a lack of this substance.

5. Improving brain function

Many species of fish (including cod) have a beneficial effect on Brain functioning .

Effect like claim American experts, it is associated with the presence of B vitamins and valuable fatty acids in the composition.

Cod improves cognitive performance ( memory , attention , thinking), increases the tolerance of stress loads, reduces the severity of depressive disorders.

There is also a preventive effect on pathologies such as Alzheimer's, Parkinson's, and Pick's diseases.

Regular consumption of cod is associated with adequate functioning of the central nervous system and a low incidence of degenerative diseases.

6. Improving thyroid health

Cod is rich in selenium. This mineral has has pronounced antioxidant activity and is able to prevent the development of a number of oncological diseases (especially from the thyroid gland) by inhibiting free radical reactions.

Also, regular consumption of sufficient doses of selenium reduces the likelihood of autoimmune thyroid damage.

Cod provides comprehensive prevention of the development of thyroid diseases.

7. Maintaining and increasing the volume of muscle mass

Cod is rich in protein. 100 grams of fillet contains about 17-25 grams of proteins.

Adequate protein intake, according to experts from the USA, has a beneficial effect on muscle mass in the body, and is also associated with a low incidence of sarcopenia (atrophy of muscle fibers) and high athletic performance in athletes.

Scientists recommend consuming 20-30 grams of high-quality protein with each meal, which corresponds to 100-150 grams of fish.

Cod supports the volume of muscle mass and improves athletic performance.

Possible harm

Eating cod in moderation is usually safe for health. However, in some cases, a number of side effects may occur:

  1. Mercury poisoning. This mineral is able to accumulate in cod meat and cause intoxication of the body. Mercury is especially dangerous for children, as well as women during pregnancy.
  2. Exacerbation of diseases of the biliary tract. Regular consumption of cod increases the viscosity of bile and can cause exacerbation of chronic cholecystitis or gallstone disease.
  3. Constipation. Excessive consumption of fish contributes to the disruption of the promotion of fecal masses.
  4. Helminthiasis. Cod may contain eggs of helminths or live parasites that can settle in the human body when eating fish raw.
  5. Allergic reactions. Are rare and can manifest in different ways: from banal itching to dangerous anaphylaxis.
The inclusion of cod in the diet should be approached correctly due to the risk of side effects and contraindications.

How to choose and cook?

One of the main rules for choosing cod is to determine the signs of freshness and quality of fish. It is recommended to follow the following criteria:

  1. Eyes. Should be shiny and convex.
  2. Fins and tail. In fresh fish, they do not have a matte shade and hang freely from the palm of your hand.
  3. Body. Should be elastic and soft. The presence of persistent deformations after pressing on the back is a clear sign of repeated defrosting and freezing.

Special attention should be paid to the rules of storage. Fresh cod is stored in the refrigerator for up to 3 days, frozen for up to 6 months.

Cod can be fried, stewed, boiled, steamed, baked in the oven, salted, smoked and pickled.

However, due to the natural dryness of fish meat, it is recommended to give preference to steaming. This method allows you to cook cod in the most useful and tasty way, while preserving most vitamins and minerals, as well as valuable fats.

Delicious soups (fish soup, broth) can be cooked from cod. Fillet of fish is also used for making salads (carpaccio, Basque salad), a variety of second courses, as well as cutlets. Cod is often the main ingredient for cold and hot snacks.

All parts of the fish are used in cooking, but the liver of cod is most appreciated. It contains 2-5 times more vitamins and minerals than fillets. The tongues and milks (seminal glands) of fish are also considered a delicacy.

Cod caviar is no less widely appreciated. It differs significantly from the coarse-grained red caviar of salmon breeds. It has a gray-earthy color and a pasty consistency. It is used for making salads and snacks, and can be consumed in its pure form.

Cod meat provides a lot of culinary possibilities. Fish can be used to cook almost any dish.

Conclusion

  1. Cod contains a lot of vitamins (especially group B) and minerals, as well as valuable omega-3 polyunsaturated fatty acids.
  2. With regular use, it improves the health of the cardiovascular, musculoskeletal, endocrine and central nervous systems, increases athletic performance and promotes weight loss.
  3. The important point is the cooking method. It is recommended to give preference to gentle methods (for a couple).
Recommended by topic
The benefits of salmon — 7 properties for the human body
The benefits of salmon — 7 properties for the human body
We will describe the benefits of salmon and its likely harm to the health of the body. We will tell you how fish affects a person, as well as how to choose and cook it correctly.
The benefits of meat — 7 proven properties for the human body
The benefits of meat — 7 proven properties for the human body
We will describe the benefits of meat, as well as the mechanisms of its effect on the human body. Let's describe the rules of its preparation and use.
The harm of meat — 4 facts about its negative effect on the human body
The harm of meat — 4 facts about its negative effect on the human body
After analyzing the available scientific research, we will describe the harm from eating meat to the human body. We will also tell you why it is especially harmful to eat fried dishes.
The most useful meat is 5 varieties that have a positive effect on the human body
The most useful meat is 5 varieties that have a positive effect on the human body
We will provide a list of the most useful types of meat for human health. Let's talk about the properties of the products, as well as the best ways to prepare them.
The benefits and harms of red meat — 6 facts about its effects on the human body
The benefits and harms of red meat — 6 facts about its effects on the human body
We will describe the benefits and potential harm of red meat to human health. Let's tell you how it affects the body and why it is important to take into account the cooking method.
The benefits of turkey meat — 6 facts about the effect on the human body
The benefits of turkey meat — 6 facts about the effect on the human body
We will describe the benefits and possible harm of turkey meat for our body. Let's tell you what properties it has and what contraindications it has. Let's discuss the rules of eating and cooking.
© 2024 Yummyseconds
The use of Yummyseconds materials is allowed with an active hyperlink to the information source.

All materials on the site are for informational purposes only. Self-medication can be harmful to your health. be sure to consult your doctor. The site administration, authors of articles and experts are not responsible for any consequences that may arise when using the site materials.