The hidden health benefits of cod: A low‑calorie powerhouse

Every day, we consume various products without always realising 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 our article, we will 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, as well as vitamins, found in cod to better understand how its consumption affects our well-being and condition. We invite you to discover why cod should be on your plate.

When discussing the calorie content of cod, it cannot be overlooked 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, 100 grams of cooked cod provides only about 90 calories, which is 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 flavour.

Cod has long been famous on tables 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 an ideal choice for those watching their weight. It also includes valuable omega-3 fatty acids that positively affect the heart and circulatory system. Cod is also rich in B vitamins, particularly B12, and minerals such as selenium, magnesium, and phosphorus. Below is a comparative table showing the nutritional components of cod compared to other popular fish.

Analysing the nutritional components of cod, we make fascinating discoveries that confirm its unique properties. 100 grams of this fish delicacy provides only about 82 calories, making it an excellent choice for those watching their weight. Moreover, cod is a rich source of protein, offering up to 18 grams per 100 grams, which supports muscle building and regeneration. We should also mention its significant omega-3 content, a fatty acid essential for heart and brain health. Case studies indicate that regularly including cod in your diet can help reduce bad cholesterol (LDL), necessary for cardiovascular disease prevention. Additionally, the B vitamins found 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 sea fish is an excellent source of high-biological-value protein, meaning it provides all the essential amino acids necessary for the proper functioning of the body. Protein is a key component of a diet that supports both muscle mass building and weight loss.

Among the nutritional components that distinguish cod are also omega-3 fats, which have a positive impact on 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), which is 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 adequately absorbing calcium and phosphorus, translating to healthy bones and teeth. Including cod in your diet can 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 essential vitamins such as vitamin D and B12 and valuable minerals such as selenium, phosphorus, and iodine, which are crucial for properly functioning the thyroid gland.

An interesting application of cod in dietetics is a study conducted by a group of Norwegian scientists, which showed that regular consumption of this fish species contributes to lowering blood cholesterol levels. Omega-3 fatty acids, present 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 vibrant in B vitamins, including vitamin B12, necessary for producing red blood cells and the appropriate functioning of 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 can be seen that it contains comparable amounts of vitamin B12 to salmon but is a better vitamin D source than tilapia.