Cod is a source of wholesome protein and acids from the omega-3 family that have a beneficial effect on the heart.In addition, cod is a treasury of vitamins and microelements, which have, inter alia, a stimulating effect on the immune system.
Cod belongs to sea fish, it is also found in the Baltic, but the one available on the Polish market comes mainly from the Arctic seas.This fish, despite seasonality, is available throughout the year.Cod meat has a white color and few bones and a delicate fishy smell.Cod can be prepared in many ways.Check what nutritional value the cod has and what dishes you can prepare from it.
Cod source of protein
Cod contains 18 g of wholesome protein per 100 g of meat, which is why it can be treated as an alternative to red meat and poultry.It provides exogenous amino acids, i.e. those that can not be produced by the body.In the cod we find lysine (1.64 g per 100 g), leucine (1.45 g per 100 g), valine (0.92 g per 100 g), isoleucine (0.82 g per 100 g) and threonine (0 , 78 g per 100 g).
Cod is a wealth of unsaturated fatty acids
Cod belongs to the lean fish, 100 g of meat contains only 82 kcal, so it is recommended for people on a diet.The undoubted advantage of cod is the low content of saturated fatty acids, while the high acids of the omega-3 family (0.2 g per 100 g of meat), which are important in the prevention of cardiovascular disease.In addition, cod contains low cholesterol, only 45 mg per 100 g.
Cod contains vitamins and minerals
Cod is a rich source of selenium, 100 g of cod meat has 33.1 μg of selenium, which means it covers almost half of the daily adult’s needs for this element.In addition, the fish has a high content of phosphorus (203 mg), vitamin B12 (0.91 μg), vitamin A (12 μg) and vitamin D3 (0.9 μg).
Cod for whom is it indicated?
Cod due to the nutritional content of high quality protein, fatty acids from the omega-3 family, low cholesterol content, low calorie content and high content of phosphorus, selenium and vitamins A and D3 should be a diet component of both healthy and pregnant women (Atlantic cod characterized by low mercury contamination), children and the sick.
Due to the high content of omega-3 fatty acids, cod can be used in the prevention and treatment of atherosclerosis and hypertension
Omega-3s normalize triglycerides in the blood and have a protective effect on the heart and blood vessels, also have anti-inflammatory effects, therefore they should be included in the diet of people with gout or degenerative diseases of the joints.In addition, selenium and vitamin D3, in which cod is rich, increase immunity.
In addition, cod is a good source of potassium electrolyte responsible in the body for the proper functioning of muscles, regulating mineral metabolism, involved in the regulation of blood pressure and kidney function.Cod is recommended for people exposed to potassium deficiencies, such as people on a reduction diet, taking laxatives, diuretics, lowering blood pressure, struggling with diarrhea or vomiting.
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