Cod: The low‑calorie superfood for heart and brain health

We consume a variety of products every day, often without realizing their nutritional value and impact on our health. Cod, a popular sea fish, is a valuable source of protein, vitamins, and minerals crucial for the proper functioning of the body.

In this article, we'll examine cod's calorie content and nutritional components and discuss the health benefits of regularly including this fish in your diet. We will also explore the micro and macro elements and the vitamins found in cod to better understand how its consumption affects our well-being. Discover why cod should be on your plate.

When discussing the calorie content of cod, it's noteworthy that it is a fish with a low-calorie content, making it an ideal choice for those watching their weight or on a weight-reduction diet. On average, 3.5 ounces of cooked cod provide only about 90 calories, significantly lower than many other meat types. Moreover, cod is a rich source of high-quality protein, which promotes muscle mass building and supports the body's regeneration processes. It also contains valuable omega-3 fatty acids that positively impact heart health and the circulatory system. Thanks to these properties, cod is an excellent choice for anyone who wishes to eat healthily without sacrificing flavor.

Cod has long been popular worldwide due to its excellent nutritional properties. It is a source of high-quality protein, easily absorbed by the human body. Furthermore, cod contains small amounts of fat, making it ideal for those watching their weight. It also includes valuable omega-3 fatty acids that benefit the heart and circulatory system. Cod is rich in B vitamins, particularly B12, and minerals such as selenium, magnesium, and phosphorus. Below is a table comparing the nutritional components of cod to other popular fish.

Analyzing the nutritional components of cod reveals fascinating properties. 3.5 ounces of this fish provide only about 82 calories, making it an excellent choice for those monitoring their weight. Moreover, cod is a rich source of protein, offering up to 18 grams per 3.5 ounces, which supports muscle building and regeneration. Additionally, cod contains significant omega-3 fatty acids, essential for heart and brain health. Studies indicate that regularly including cod can help reduce bad cholesterol (LDL), crucial for cardiovascular disease prevention. Furthermore, the B vitamins in cod, including B12, are essential for properly functioning the nervous system and producing red blood cells.

An exceptional feature of cod that draws the attention of dietitians and health-conscious individuals is its low-calorie content combined with a wealth of nutritional components. This seafish is an excellent source of high-biological value protein, providing all the essential amino acids necessary for the proper functioning of the body. Protein is a key component of a diet supporting muscle mass building and weight loss.

Among the nutritional components that distinguish cod are omega-3 fats, which positively impact heart health and the circulatory system. Regular consumption of omega-3 rich fish, such as cod, can help lower bad cholesterol (LDL) and raise good cholesterol (HDL), crucial for cardiovascular disease prevention.

Moreover, cod is a valuable source of B vitamins, including vitamin B12, which plays a significant role in the functioning of the nervous system and the production of red blood cells. It also contains vitamin D, essential for properly absorbing calcium and phosphorus, translating to healthy bones and teeth. Including cod in your diet can therefore bring many health benefits, supporting both physical and mental well-being.

Scientific studies have shown that cod is a rich source of micro and macro elements essential for the proper functioning of the human body. The high protein content in cod, which can exceed 17% in its dry mass, makes it an excellent diet component for muscle mass building and weight loss support. Moreover, cod supplies the body with important vitamins such as vitamin D and B12, and valuable minerals: selenium, phosphorus, and iodine, which is crucial for the proper functioning of the thyroid gland.

An interesting application of cod in dietetics is a study conducted by a group of Norwegian scientists, showing that regular consumption of this fish contributes to lowering blood cholesterol levels. The omega-3 fatty acids in cod play a significant role in preventing heart diseases. Therefore, cod is recommended not only as part of a healthy diet but also as a preventive measure against lifestyle diseases. It is worth including cod in your menu to benefit from its rich nutritional composition.

Cod is a source of many valuable vitamins essential for the proper functioning of the body. It is particularly rich in B vitamins, including vitamin B12, necessary for producing red blood cells and properly functioning the nervous system. Additionally, cod provides vitamin B6, which is crucial for the metabolism of proteins and red blood cells, and vitamin D, which plays a significant role in maintaining healthy bones and teeth by supporting calcium absorption. When comparing cod with other popular fish, it contains comparable amounts of vitamin B12 to salmon but is a better vitamin D source than tilapia.