Some cod byproducts are utilized in dietary supplements. Common fish like tuna, halibut, and bass also contain mercury ( 19).Ĭod is lower in mercury than these fish, making it a better choice for those looking to avoid toxins ( 19). In fish, the highest levels of mercury are often found in species that have longer lifespans and are relatively high on the food chain.įish with the highest mercury content include shark, swordfish, king mackerel, tilefish, orange roughy, and marlin. In severe cases, mercury poisoning in humans can result in brain damage, which may be especially concerning in nursing or pregnant women because of potential harm to the developing child ( 18). When humans eat these fish, the mercury can lead to health problems ( 17). Water sources can be contaminated with mercury, a toxic heavy metal, that accumulates in fish. One potential health concern associated with fish consumption is mercury exposure. Thus, lean fish like cod can still promote good health and may even be weight-loss-friendly ( 14, 15).Īs mentioned previously, cod is also a good source of high-quality protein ( 3, 16). Nonetheless, cod is nutrient-dense, meaning that it contains many beneficial nutrients in relatively few calories. These fats are presumed responsible for many health benefits. However, it is important to note that cod and other lean fish are lower in omega-3 fatty acids than fatty fish like salmon ( 3). May Promote Heart Health and a Healthy Weightįish consumption is associated with a variety of health benefits, including lower heart disease risk and brain function support ( 11, 12, 13). There are several potential benefits of adding cod to your diet. SummaryĬod generally provides a lean source of protein, several B vitamins, and multiple important minerals for your body. Thus, cod goes a long way to fulfilling your mineral requirements. This fish is an especially good source of selenium, too, with a single 3-ounce (85-gram) serving often giving 40% or more of the RDI for adults ( 3, 10). Meanwhile, selenium helps make and protect your DNA ( 9).Ĭod contains approximately 20% or more of the RDI for phosphorus in a 3-ounce (85-gram) serving ( 3, 10). It also plays a role in the proper function of some B vitamins ( 8). Phosphorus is a critical component of bones and teeth. In addition to its vitamin content, cod provides several important minerals, including phosphorus and selenium. What’s more, these fish are good sources of vitamin B6 and niacin - both of which are necessary for hundreds of significant chemical reactions in your body ( 3, 6, 7). In addition to other vital functions, vitamin B12 helps form red blood cells and DNA ( 5). One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults ( 3, 5). A Good Source of Some B Vitaminsī vitamins have many essential functions in your body, including metabolizing nutrients and releasing energy from food ( 4).īoth Atlantic and Pacific cod are good sources of several B vitamins. Similarly, the same serving size of cooked Pacific cod provides about 85 calories, less than 1 gram of fat, and 20 grams of protein ( 3). However, it is packed with 19 grams of protein ( 3). High in Lean ProteinĬod is high in protein but low in calories, fat, and carbs.Ī 3-ounce (85-gram) serving of cooked Atlantic cod has only 90 calories and around 1 gram of fat. Keep in mind that the exact nutrient content of fish labeled “cod” can vary, as some may be different species entirely. The nutrition information listed below pertains to Atlantic and Pacific cod. Cod contains several important nutrients your body needs.
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