It has long become a regular dish in the diet of almost every family.

And this is not surprising, because cod pulp has excellent taste, cooks quickly and contains a large number of useful elements and substances.

Cod is a marine species that has a richer mineral composition compared to river inhabitants.

People who care about their health and do not use synthetic vitamin and mineral supplements should definitely include cod and dishes made from it in their regular menu.

It has been proven that eating this type of fish 2 times a week (150-300 g) significantly improves brain activity, helps fight mental disorders and improves heart function, reducing the risk of coronary disease, strokes and heart attacks.

What are the benefits of cod?

Cod is a real natural “healer”, since with regular consumption and compliance with the rules of heat treatment, this the product can be used for preventive, dietary and even therapeutic nutrition.

To understand the full value of cod fish, it is enough to carefully study their properties.

Fish pulp has the following effects on the human body:

• improves the condition of vascular walls, increases their elasticity;
• normalizes blood clotting and restores blood circulation and fluid circulation;
• promotes the transport of oxygen to brain cells;
• has a positive effect on appearance, strengthens hair follicles and restores damaged epidermal cells;
• improves the activity of the gastrointestinal tract;
• helps fight emotional instability due to the increased content of magnesium and B vitamins;
• removes “bad” cholesterol, prevents the formation of cholesterol plaques;
• is an excellent means of preventing thrombosis and thromboembolism, and also reduces the likelihood of atherosclerosis;
• strengthens cartilage and joint tissue;
• helps lower sugar (if it is in excess);
• lowers blood pressure.

Chemical composition

Cod contains almost the entire set of vitamins required by the human body to ensure vital activity and normal functioning of organs.

Mineral composition

Cod is also distinguished by its rich mineral composition.

100 g of pulp contains 25 mg of calcium, Therefore, cod dishes will be useful for children during their growth period, as well as for those who have problems with joints and diseases of the skeletal system.

The use of such products helps restore hair strength, improve its appearance, restore skin health and accelerate the regeneration of the epidermis.

Cod is a sea fish of the cod family, often used for preparing first and second courses. The calorie content of cod depends on the recipe and method of preparation. Those who want to lose weight should bake, boil or stew fish, supplemented with vegetables and herbs. The highest calorie content is canned cod liver.

The benefits of cod

• The high content of easily digestible protein is indicated for inclusion in the dietary menu.
• Fish is rich in B vitamins, which normalize metabolic processes.
• Consumption of sea fish is recommended for the prevention of rickets and vitamin D deficiency.
• The presence of iron in the composition ensures the prevention of anemia.
• Cod is indicated for consumption by children over 1 year of age, pregnant and lactating women, as it has high nutritional value and is a hypoallergenic product.
• Due to the content of unsaturated fatty acids, regular consumption of fish reduces cholesterol levels, improves the condition of hair, nails and skin, balances hormonal levels and improves immunity.

Compound

Vitamins B12 and D, as well as F, C, E, PP, H, B1, B2, B6, B9 predominate in cod.

In addition, macro- and microelements essential for the body (calcium, potassium, phosphorus, iron, zinc, fluorine, manganese, sulfur, chlorine) and Omega-3 saturated fatty acids, biotin, phospholipids.

Nutritional value per 100 g of product:

• proteins – 16 g;
• fat – 0.6 g;
• carbohydrates – 0.

Moreover, cod liver contains up to 60% fish oil, and accordingly, has a high content of vitamins A, D, E, folic acid and iodine.

How many calories are in cod

100 grams of cod contain no more than 100 kcal. Calorie content for different cooking methods is shown in the table:

As can be seen from the table, canned liver has the highest calorie content. This difference compared to other methods of processing fish is due to the fact that the liver contains a lot of fish oil.

Benefits for weight loss

In addition to its low calorie content, cod has a number of other properties that are important for the diet:

• accelerates metabolic processes;
• increases immunity;
• increases physical activity indicators, muscle mass recovers faster after exercise;
• accelerates the removal of harmful substances from the body;
• During meals, satiety comes faster.

To preserve the beneficial and dietary properties, it is recommended to choose recipes without frying the fish in oil.

Harm of cod, contraindications

Almost all types of cod (except for those caught off the coast of Alaska) can contain heavy metals, so it is recommended to reduce the consumption of the product to 1-2 times a week.

It is better to buy cod, like other types of seafood, in stores that have the appropriate permits and quality certificates, and also provide the product with proper storage conditions. When purchasing, you should pay attention to the production date and expiration date, as well as the presence of ice deposits.

Fish that has a significant accumulation of such plaque has, as a rule, been defrosted several times and, at best, will not bring any benefit to the body.

Dietary recipes

Baked cod on a tomato and vegetable bed

• 2-3 medium tomatoes;
• cod fillet;
• 1 bell pepper;
• 1 onion;
• green;
• hard cheese;
• salt, spices.

1. Rinse the fillet, dry with a napkin, cut into strips.
2. Grind greens, onions, peppers, tomatoes.
3. Place parchment paper on a baking sheet and add chopped vegetables.
4. Place the fillet on the vegetables, sprinkle with lemon juice, salt and add spices to taste.
5. Place in the oven for 15-20 minutes at 180 o C.
6. 2-3 minutes before readiness, sprinkle with grated cheese.
7. Place back in the oven until golden brown.

Steam cutlets

• 500 g cod fillet;
• 2 medium onions;
• 1 carrot;
• 2 eggs;
• salt, spices, herbs.

1. Using a meat grinder or kitchen knife, chop the fish fillet.
2. Chop the onion and grate the carrots, sauté in a slice of butter.
3. Mix minced fish with onions and carrots, beat in 2 eggs, add herbs and spices, and salt.
4. Form cutlets, simmer in water or in a double boiler.

The materials posted on this page are informational in nature and intended for educational purposes. Site visitors should not use them as medical advice. Determining the diagnosis and choosing a treatment method remains the exclusive prerogative of your attending physician.

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Cod rich in vitamins and minerals such as: choline - 13%, vitamin B12 - 53.3%, vitamin H - 20%, vitamin PP - 29%, potassium - 13.6%, phosphorus - 26.3%, iodine - 90 %, cobalt - 300%, copper - 15%, selenium - 41.6%, fluorine - 17.5%, chromium - 110%

What are the benefits of Cod?

• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

You can see a complete guide to the most useful products in the appendix.

One of the healthiest and most affordable types of fish is cod.

Atlantic cod is lean low-calorie white fish. It contains vitamins B12 and D, it is rich in Omega 3 fatty acids, therefore:

• accelerates metabolism (metabolism), helps lose weight;
• has a positive effect on the nervous system, evens out the emotional background;
• useful for the gastrointestinal tract;
• improves the condition of skin, hair and nails, helps maintain youth;
• lowers cholesterol, minimizes the risk of developing atherosclerosis.

Calorie content of raw cod:

Cooking cod

• The healthiest cod is boiled or steamed. Add spices during cooking and sprinkle with lemon juice before serving.
• Baked fish Many people find it more tasty and piquant than boiled. Use foil or parchment, cover it with spices and sprigs of herbs, and put lemon slices inside. Cod is a very low-fat fish, so you can marinate it in sour cream.
• Fried foods harmful to health. They can only be consumed by those who do not suffer from excess weight and high cholesterol. In any case, use Teflon-coated pans and cook the fish on a dry bottom. Or lightly oil it with a brush or napkin.
• Fish cutlets They will only benefit you if you steam them or bake them in the oven. The danger of frying is that the cutlets absorb a large amount of oil.

Cod roe

Cod caviar contains many vitamins (A, group B and C) and microelements (calcium, iodine, zinc, sodium, phosphorus, potassium and cobalt). She:

• normalizes the digestive process;
• speeds up metabolism;
• has a beneficial effect on the thyroid gland.

The energy value of cod caviar is much lower than red or black caviar, so it can be consumed even by people who are overweight, for whom the salmon delicacy is usually not recommended.

Cod liver

Cod liver is unique in its beneficial properties. The offal contains vitamins A, C, D and group B. Microelements: calcium, sodium, zinc, magnesium, phosphorus, iodine, iron, potassium. Therefore, the liver:

• useful for pregnant and lactating women;
• recommended for those who want to lose excess weight;
• prevents the occurrence cardiovascular diseases;
• improves brain function;
• calms the nerves;
• prevention of arthritis and rheumatism;
• prevents the occurrence of anemia.

By the way, it is necessary to eat cod liver with black bread. You should not eat more than 1 sandwich at a time.