Cod is a form of cold-water fish that is highly popular because of its mild flavor and flaky texture. The white, subtle taste of cod makes it an enticing source of protein year-round, and it can be purchased fresh, frozen or cooked. Cod is a helpful and healthful source of lean protein and is generally lower in calories and fat than the majority of animal-derived proteins (like beef or chicken).
Cod provides an excellent source of vitamins A and D and omega-3 fatty acids, which are crucial to healthy heart and brain function. In fact, cold-water cod benefits health in a variety of manners, partially due to its additional dietary bonus of vitamins B-12 and D, niacin and selenium. Ingesting lean sources of fish two or more times per week has been shown to reduce risks of heart disease and heart attack while promoting overall cardiovascular health. Cod has also been touted for lowering high cholesterol levels and reducing risks of both colon and kidney cancers.
What to Look for
It's important to purchase cod fresh from a reliable source and keep the fish cool at all times. Cod should be flaky and white after cooking, and it provides the most beneficial source of low-calorie protein when freshly grilled, baked or broiled. When preparing or purchasing cod, try skipping unhealthy sauces, spreads and oils to keep calorie count low and nutrition levels high. In fact, the preparation of cod is crucial to its potency; studies have shown that eating fried cod negates all benefit to cardiovascular health otherwise provided by unaltered nutrients and minerals.
Common Pitfalls
It is important to remember to avoid the risks of eating rancid meat at all times when purchasing any form of seafood. Cod that has not been frozen, kept cool or placed on ice is best avoided. In addition, many consumers worry about high levels of mercury in their fish, which has been linked to serious health consequences. Nevertheless, a study done by the researchers at the Harvard School of Public Health revealed that "the benefits of eating fish such as cod greatly outweighs any potential risks of mercury ingestion." To be safe, the medical community typically advises the avoidance of fish for women who are pregnant or of childbearing years, due to the potential dangers of exposure to mercury.
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