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 .
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.
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.
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.
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.
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.
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.
Possible harm
Eating cod in moderation is usually safe for health. However, in some cases, a number of side effects may occur:
- 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.
- 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.
- Constipation. Excessive consumption of fish contributes to the disruption of the promotion of fecal masses.
- Helminthiasis. Cod may contain eggs of helminths or live parasites that can settle in the human body when eating fish raw.
- Allergic reactions. Are rare and can manifest in different ways: from banal itching to dangerous anaphylaxis.
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:
- Eyes. Should be shiny and convex.
- Fins and tail. In fresh fish, they do not have a matte shade and hang freely from the palm of your hand.
- 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.
Conclusion
- Cod contains a lot of vitamins (especially group B) and minerals, as well as valuable omega-3 polyunsaturated fatty acids.
- With regular use, it improves the health of the cardiovascular, musculoskeletal, endocrine and central nervous systems, increases athletic performance and promotes weight loss.
- The important point is the cooking method. It is recommended to give preference to gentle methods (for a couple).