Cod is a type of white, mild-flavored fish in the same family as haddock and pollack. To reproduce and thrive, cod must live in very cold Arctic waters. Its mild flavor, versatility and year-round availability make it a desirable food choice. According to the Monterey Bay Aquarium, the "best choices" for sustainability are Atlantic cod, from Iceland and the Northeast Arctic and Pacific cod, from Alaska. Cod fish is low in calories and a rich source of nutrients, such as lean protein, vitamins and minerals.
Promotes a Healthy Weight
Choosing lean protein-rich foods aids in reducing total caloric intake and may offer weight management benefits. A 3-oz. serving of Pacific cod, baked or broiled, provides only 89 calories, 1 g of fat, 0 g of total carbohydrates and 20 g of protein, according to the U.S. Department of Agriculture. Choosing nutrient-dense foods, such as cod, or foods that provide substantial amounts of vitamins and minerals and relatively few calories, makes it easier to manage your weight and avoid slow weight gain as you age, according to the U.S. Department of Agriculture Dietary Guidelines for Americans.
Prevents Deficiencies
Cod fish is rich in many vitamins and minerals -- particularly those commonly deficient in the average American diet. Children, adolescents and adults in the U.S. often consume a diet too low in potassium, according to the U.S. Department of Agriculture Dietary Guidelines for Americans. This major mineral is essential for regulating blood pressure; maintaining acid-base balance and proper fluid balance in the body. A 4-oz. portion of cooked Pacific cod provides 586 mg, or 17 percent, of the recommended daily value for this nutrient, according to the World's Healthiest Foods.
The elderly are often deficient in vitamin B12 and D, according to the U.S. Department of Agriculture Dietary Guidelines for Americans. A 4-oz. portion of cooked cod provides 1.18 micrograms of vitamin B12, or nearly 20 percent of the daily value, and 63.5 international units of vitamin D, or 16 percent of the daily value. Vitamin B12 is important for proper nervous system function and the formation of red blood cells while vitamin D is essential for calcium and phosphorus utilization, healthy bones and a strong immune system, according to the Australian government's Department of Health and Aging.
Enhances Cognitive Performance
A research study conducted by university professors and representatives of the Norwegian Institute of Public Health examined the relationship between fish intake and cognitive performance. Published in the "American Journal of Clinical Nutrition" in November 2007, this study involved more than 2,000 subjects ages 70 to 74. The results indicate that consuming fish regularly may slow age-related cognitive decline. Participants whose average daily intake of fish was greater than 10 g per day, or about 1/2-oz., performed significantly better on cognitive tests than did those whose intake was less than 10 g daily. The relationship was dose-dependent with a maximum effect observed at an intake of 75 g per day, or just under 3-oz.
References
- World's Healthiest Foods: Cod
- Monterey Bay Aquarium: Seafood Watch--Atlantic Cod
- U.S. Department of Agriculture: Nutritive Value of Foods: Cod
- U.S. Department of Agriculture: Dietary Guidelines for Americans: Adequate Nutrients Within Calorie Needs
- Australian Government: Health and Aging--Vitamin and Mineral Functions
- "American Journal of Clinical Nutrition"; Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study; E Nurk et al.; Nov 2007
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