FoodDiscover the health benefits of cod: A nutrient-packed marine delight

Discover the health benefits of cod: A nutrient-packed marine delight

Images source: © Adobe Stock

7:43 AM EST, December 16, 2023

Undeniably, cod stands as one of the healthiest marine fish. It supplies a generous amount of high-quality protein, various vitamins and minerals, and Omega-3 fatty acids, which contribute positively to the cardiovascular and nervous systems, immune function, and bone health. Despite its seasonality, it remains readily available throughout the year, making it a viable candidate for seasonal shopping. In my household, cod tops the list of preferred fish.

Why consider including cod in your diet?

Offering approximately 17 g of protein per 100 g serving, cod meets nearly 40 percent of the daily protein requirement. It's worth pointing out that the protein derived from cod is not only easily digestible, but it also includes all essential amino acids. Moreover, cod is an excellent source of Omega-3 fatty acids, which lowers bad cholesterol levels while preventing clotting, inflammation, and arrhythmia. These fatty acids play a critical role in neurological development, particularly in children and pregnant women.

Cod is also rich in vitamin D, crucial for enabling the proper absorption of calcium and phosphorus, supporting immune function, regulating blood glucose levels, and enhancing mood. Cod liver oil, derived from the fish's liver, boasts even higher concentrations of vitamins D and A.

Moreover, iodine and selenium—powerful antioxidants—are plentiful in cod. Iodine is vital for maintaining proper thyroid function and promoting healthy skin, hair, and nails. Selenium aids in alleviating pain associated with rheumatoid arthritis and in supporting thyroid function. Incorporating cod into your weekly diet, ranging around 0.7 to 1 pound, can improve selenium concentrations, thereby reducing inflammation and enhancing cardiovascular health.

What's the best way to purchase good-quality cod?

Cod is harvested in the icy waters of the Baltic and North Sea, as well as the Arctic Ocean. Regrettably, due to overfishing and shifting climate conditions, cod numbers are dwindling. As such, it's critical to procure your cod from responsible sources committed to sustainable fishing and environmental preservation.

Sources practicing responsible fishing often bear certifications like MSC (Marine Stewardship Council) or ASC (Aquaculture Stewardship Council). These certifications assure that your cod has been caught or farmed in a legal, ecological, and ethical manner, without wreaking havoc on ecosystems or threatening other species. Purchasing certified cod not only supports the protection of marine resources but also contributes to improving water quality.

Cod will work well in many different variations.
Cod will work well in many different variations.© Pixabay
Related content