Cod is a fish with white, scaly meat and a mild flavor. It's not a novelty among marine animals, either, but you'll be surprised to learn that it's packed with protein, B vitamins, and minerals. Unlike many other types of shellfish, however, cod is not often promoted as a health food, so you may be wondering if it's a good option for you.
What is cod?
It is a popular and widely consumed fish due to its white, flaky meat and mild flavor. Several species of fish in the genus Gadus are considered cod, including Atlantic, Pacific, and Greenland varieties.
However, its name is also used in stores for a variety of other species of fish that do not belong to this genus. For this reason, it can be difficult to know the exact type of fish you are getting when you buy it unless the label includes clear identification.
Not to be confused with sablefish (black cod)
Known for their black, almost hairy skin, the sablefish is also commonly known as sablefish, although it is not in the sablefish family. It's also called butterfish thanks to the fact that its meat seems to melt in the mouth. It is a fish rich in oil, which is why it is considered special for smoking or grilling.
The meat is high in fat and rich in long-chain Omega-3 fatty acids, EPA and DHA. It contains almost as much as wild salmon.
Nutritional properties
It contains several important nutrients that your body needs. The nutritional information that we give you below belongs to the Atlantic and Pacific. Keep in mind that the exact nutrient content of fish can vary, as some may be completely different species.
High lean protein content
This fish is high in protein but low in calories, fat and carbohydrates. An 85-gram serving of cooked Atlantic cod has just 90 calories and about 1 gram of fat. However, it does contain 19 grams of protein.
Similarly, the same serving size of cooked Pacific provides about 85 calories, less than 1 gram of fat, and 20 grams of protein.
Good source of some B vitamins
The B vitamins have many essential functions in your body, including the metabolism of nutrients and the release of energy from food. Both Atlantic and Pacific cod are a good source of several B vitamins.
An 85-gram serving of the stew provides more than 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults. In addition to other vital functions, vitamin B12 helps form red blood cells and DNA.
In addition, these fish are good sources of Vitamin B6 y niacin, which are needed for hundreds of important chemical reactions in your body.
It is rich in phosphorus and selenium
In addition to its vitamin content, it provides several important minerals, such as phosphorus and selenium. Phosphorus is a fundamental component of bones and teeth. It also plays a role in the proper functioning of some B vitamins.
Meanwhile, selenium helps make and protect your DNA. Cod contains approximately 20% or more of the RDI for phosphorus in an 85-gram serving. This fish is also an especially good source of selenium, with a single 85-gram serving often providing 40% or more of the RDI for adults.
Therefore, cod goes a long way towards meeting your mineral needs.
Potential Health Benefits
May promote heart health and a healthy weight
Fish consumption is associated with a variety of health benefits, including reduced risk of heart disease and support for brain function. However, it's important to note that cod and other lean fish have fewer Omega-3 fatty acids than fatty fish like salmon. These fats are presumed to be responsible for many health benefits.
However, this fish is nutrient-dense, meaning it contains many beneficial nutrients in relatively few calories. Therefore, lean fish such as cod can still promote good health and may even be conducive to weight loss.
Low mercury content
One potential health concern associated with eating fish is exposure to mercury.
Water sources may be contaminated with mercury, a toxic heavy metal that accumulates in fish. When humans eat these fish, the mercury can cause health problems. In severe cases, mercury poisoning in humans can result in brain damage, which can be of particular concern in pregnant or lactating women due to the potential damage to the developing child.
In fish, the highest levels of mercury are often found in species that have the longest lifespan and are relatively high up the food chain. The fish with the highest mercury content are the shark, swordfish, the mackerel, white, orange roughy and marlin. Common fish like tuna, halibut and the seabass They also contain mercury.
Cod liver oil
Some cod byproducts are used in dietary supplements. The most popular of them is cod liver oil. It is an excellent source of vitamin D and provides higher concentrations of Omega-3 fatty acids than cod fillets.
Possible disadvantages of eating cod
Although cod can be part of a nutritious diet, it can also have some drawbacks. While these precautions are worth keeping in mind, you don't necessarily have to completely avoid it.
Lower Omega-3 content than fatty fish
Cod does not have the high levels of Omega-3 fatty acids found in fatty fish. These important fatty acids may be responsible for some of the health benefits of fish.
For this reason, it may be better to regularly consume fatty fish in addition to lean fish such as cod.
Parasites
As with many other fish, it can harbor parasites if eaten raw without being previously frozen. Parasites in food can cause foodborne illness and unpleasant symptoms such as diarrhea, abdominal pain, and muscle pain.
However, consuming it completely Cooked or previously frozen eliminate this concern.
overfishing
Atlantic cod have experienced dramatic population declines due to overfishing. The consumption of this type of cod may increase the demand for additional fishing.
The Atlantic is now considered a vulnerable species, meaning it is likely to become endangered if circumstances threatening its survival do not improve.
Although there are various health and environmental concerns associated with cod consumption, these do not indicate that cod should be avoided entirely. The sustainable financing model and properly prepared can be a safe and nutritious part of your diet.
How to prepare it?
Cod can be prepared in a number of ways, including to bake, asar grilled, grilled and fry.
Although it is important to cook it completely, especially if it has not been previously frozen, overcook cod can cause it to become dry and tough. It is usually recommended to cook it in moist heat to prevent it from drying out. To do this, wrap the fish in aluminum foil before cooking it.
The times of cooking They vary by method, but cod is properly cooked when the flesh becomes opaque and flakes easily when scraped gently with a fork.
In addition, a wide variety of seasonings, which include lemon, olive oil, pepper, salt and garlic, can enhance the flavor of the cod.