Cod has been a major source of food for centuries. Cape Cod, Massachusetts, is named for the flaky white fish. The first settlers of coasts of the North American east coast used cod as a protein source. Read more about Cod Nutrition Facts!
Codfish can weigh up to 200 pounds and last between 20 and 20 years. They prefer staying in relatively shallow waters, which makes an ideal option to fish.
Cod has historically been a victim of overfishing. However, today cod are protected by regulations for fishing that aim to increase numbers while still allowing regular fishing.
Cod Health Benefits
The minerals, vitamins, and healthy fats that are found in cod have substantial health benefits. It’s a great source of vitamin B12 which is essential to the body’s nerves and blood cells. Vitamin B12 can also help in preventing anemia by keeping those red blood cells in good health. People who consume a lot of plant-based diets might find that vitamin B12 can boost their energy levels.
Other benefits for health that cod can provide include:
Lower Cholesterol
Cod, as with many other species of fish, is an excellent food source for omega-3 fat acids – an essential fat. The body requires omega-3 fats but isn’t able to produce them on own. This is why it’s crucial to obtain these fats via your diet. Incorporating sufficient omega-3 fatty acids your diet can aid in lowering the triglycerides that are a form of cholesterol that’s unhealthy.
High Blood Pressure Control
Research has shown that eating omega-3s may help lower blood pressure by a number of points, which can help reduce the risk of suffering from heart disease. In fact, eating enough omega-3s may be even better at managing high blood pressure rather than cutting down on salt intake.
Reduced Risk of Heart Disease
Consuming a lot of fish has been proven to reduce the risk of dying of coronary heart illness by around 30 percent. Fish like cod that you eat at least every other week can reduce the chance and severity of heart attack and stroke.
Improved Brain Function
Fish like cod that you eat regularly will aid in keeping your brain in good shape as you get older. Based on one research eating fish that has been baked or broiled at least every other week decreases your loss of gray matter your brain , which occurs when we get older. Although more research needs to be conducted on the topic, eating fish frequently could also be linked with a lower risk of Alzheimer’s disease.
Also, read Ham Nutrition Facts!!
Cod Nutrition Facts
Cod is a low-fat source of protein, which makes it a great option for those who want to cut down the amount of fat they consume and improve their cardiovascular health.
Cod also has a substantial amount of iodine. This is a vital mineral for thyroid function. Iodine assists in the regulation of thyroid hormones that regulate the metabolic process and cognitive functions of the body. Ingestion of enough iodine may aid in preventing problems such as Goiters, birth defects and the signs of hypothyroidism.
Cod is a fantastic source of:
- Vitamin B12
- Niacin
- Phosphorus
- Selenium
- Omega-3 fat acids
- Choline
- Iodine
Nutrients per Serving
A 4-ounce serving of cod (about equivalent to a deck cards) is made up of:
- Calories: 93
- Protein: 20 grams
- Fat 1 Gram
- Carbohydrates: less than 1 Gram
- Fiber less than 1 grams
- Sugar: less than 1 Gram
- Health Risks of Eating Cod
Like other animals, cod that is raw could harbor bacteria or other parasites. It’s essential to cook cod properly to temperatures of 145°F in order to ensure that it’s safe for you to eat.
How to Prepare Cod
Cod is an ocean fish that can be found throughout the Atlantic Ocean, especially off the coast of New England. It is in season throughout the year, and you’ll discover it in the grocery stores and seafood stores, it’s fresh or frozen.
Because cod is so low in fat, it’s recommended to cook it in other healthy fats or liquids to avoid drying out. The best way to cook cod baked is in an oil or liquid in the pan, such as butter or white wine. It is also possible to steam cod and then cook it quickly in the pan to crisp up the edges and create the texture.
Here are some suggestions to add cod into your diet:
- Bake cod in olive oil with cod.
- Pan-fry cod in butter with garlic.
- Fish fillets of bread cod and broil them.
- Include lemon and white wine to the cod to make a Baked cod and lemon casserole.
- Steam cod with a thick vinegar sauce.
