Cod is a long, flat fish that generally dwells in cold-water climates. More than 10 unique species of cod exist, and the fish is one of the most important commodities to the fishing industry -- especially on the Northeast coast of the United States. Cod is a lean, white meat that offers an abundance of nutritional value. You can consume cod meat as a fillet or in fish and chips, stews, soups and pasta dishes. You can also take cod liver oil supplements.
High-Quality Protein
One 3-oz. serving of cod contains 15 g of protein -- nearly 10 percent the daily value of this nutrient for most adults. Protein molecules are comprised of amino acids that help promote blood health and tissue repair. Nine of these acids are called essential, because the body cannot produce them on its own. Cod contains all nine essential amino acids, making it a high-quality protein.
Low Calories and Fat
Cod's rich supply of protein also comes without the tremendous amount of calories and fat as other meats. A 3-oz. serving of cod contains 70 calories and only 1 g of fat. A similar-sized serving of rib-eye steak, on the other hand, contains 260 calories and 20 g of fat. Cod is also lower in cholesterol than most meats with about 31 mg per 3-oz. serving. A 3-oz. rib-eye steak contains 70 mg.
Low Sodium
A 3-oz. serving of cod contains just 60 mg of sodium, representing about 3 percent the daily value for this mineral. The body needs a small amount of sodium, but too much can result in high blood pressure and coronary heart disease. The American Heart Association recommends limiting sodium intake to less than 1,500 mg a day. A 3-oz. serving of rib-eye steak contains 55 mg of sodium.
Vitamins and Minerals
Cod is naturally high in numerous vitamins and minerals. The body cannot produce its own vitamins and minerals, so you must consume them through food or supplements. Vitamins and minerals assist with all the body's normal functions, promote growth and prevent disease. Cod is high in vitamin B-6, vitamin B-12, phosphorous, potassium and selenium, and it contains moderate amounts of several more vitamins and minerals.
Omega-3 Fatty Acids
Cod contains an abundance of omega-3 fatty acids, a specific type of fat that is associated with numerous health benefits. A 3-oz. serving of cod contains nearly 200 mg of this fat. Omega-3 fatty acids can promote cardiovascular health by reducing blood pressure, regulating heart rhythms and preventing the risk of cardiovascular disease. Omega-3 fatty acids have anti-inflammatory qualities that can reduce arthritis, and these fatty acids can improve cognitive functions such as memory and concentration as well.
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