A lean, cold-water fish that's caught off both the Atlantic and Pacific coasts, cod lends itself to a wide variety of low-fat dishes while providing protein, B-complex vitamins and essential minerals. The American Heart Association (AHA), recommends that you eat cod or other seafood at least twice a week to reap the cardiovascular benefits that fish provides. Adding cod to casseroles, stews, tacos or grilled recipes may improve the health of your heart and help you manage your weight.
Protein, Fat and Calories
The AHA lists cod as one of the 10 most commonly eaten fish in the United States. The subtle flavor of this versatile white fish blends well with vegetables, whole grains, low-calorie seasonings and low-fat sauces. The U.S. Department of Health and Human Services advises that you get most of your daily fats from the polyunsaturated and monounsaturated fatty acids in fish or plant-based foods. One cod fillet that weighs 180 g, or 6 oz., has 189 calories, 2 g of fat and less than 0.5 g of saturated fat, according to the USDA. This fillet provides 82 percent of the daily value of protein, or the amount you need to maintain healthy growth of cells, tissues and vital organs.
Vitamins and Minerals
A 6-oz. cooked cod fillet contributes to your daily requirements for several of the B-complex vitamins, which promote healthy nerve function, blood production and glucose metabolism. This serving contains 1 mg of vitamin B-6, 5 mg of niacin and 2 mcg of vitamin B-12, according to the USDA. Essential minerals include 1 mg of iron, 439 mg of potassium and 1 mg of zinc. Cod is rich in phosphorous, a mineral that plays crucial roles in cellular function and bone formation, and selenium, a trace element that promotes healthy thyroid function and metabolism.
Weight Control
In combination with a low-calorie diet, eating cod four or five times a week may help you lose weight. In a study published in the December 2009 issue of "Nutrition, Metabolism & Cardiovascular Diseases," A. Ramel and co-authors report that a group of overweight European men who ate cod five times a week while on a reduced-calorie diet lost more weight than a group who ate cod three times a week or a group who ate no fish at all during the study. Substituting cod for beef or pork several times a week can reduce the fat, cholesterol and calories in your meals. To keep cod low in calories and fat, grill, poach or bake the fish rather than frying. Season cod fillets with fresh lemon or lime juice, chopped fennel, grated ginger, fresh tarragon or dill to add flavor without added sodium.
Heart Health
Although lean fish, such as cod, are lower in heart-healthy fats than oily fish, such as salmon, cod still provides fatty acids that can reduce your risk of cardiovascular disease. A 3-oz. serving of cod offers 0.15 to 0.14 g of omega-3 fatty acids per serving, according to the AHA. Omega-3 fatty acids help regulate cardiac rhythm and may help you manage your blood pressure. These fats also lower your triglycerides, a form of fat that contributes to hardened arteries and increases your risk of heart disease when it circulates in your bloodstream at elevated levels.
References
- American Heart Association: Fish 101
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005: Chapter 6: Fats
- PubMed.gov: Consumption of Cod and Weight Loss in Young Overweight and Obese Adults on an Energy Reduced Diet for 8-Weeks
- USDA: Fish, Cod, Atlantic, Cooked, Dry Heat, 1 Fillet (180 g/6 oz.)
- National Marine Fisheries Service: FishWatch -- Atlantic Cod
Member Comments