COD FISH HEALTH BENEFITS AND NUTRITITON FACTS

Posted in FISH HEALTH BENEFITS AND MINERALS

 

Nutrition data

All figures below are expressed per 100g edible portion.

PRINCIPLE

NUTRIENT VALUE

Energy (Calories)

54Kcals/Calories

Water

44.7 g

Protein

12 g

Fat

407 mg

Carbohydrates

0.0 g

Starch

0.0 g

Sugar

0.0 g

Fibre

0.0 g

Alcohol

g/ml

Saturated fatty acids

81 mg

Polyunsaturated fatty acids

144 mg

Trans fatty acids

g

Cholesterol

31 mg

VITAMINS

Vitamin A

19 IU

Retinol Equivalent

mcg

Vitamin D

26 IU

Vitamin E

448 mcg

Vitamin K1

0.055 mcg

Thiamin

39 mcg

Riboflavin

39 mcg

Niacin

1.2 mg

Niacin Equivalent

mg

Vitamin B6

129 mcg

Vitamin B12

0.81 mcg

Folate

4.4 mcg

Pantothenate

130 mcg

Biotin

N mcg

Vitamin C

367 mcg

MINERALS

Sodium

122 mg

Potassium

195 mg

Calcium

8.3 mg

Magnesium

20 mg

Phosphorus

136 mg

Iron

216 mcg

Copper

18 mcg

Zinc

284 mcg

Chloride

N mg

Manganese

10 mcg

Selenium

19 mcg

Iodine

N mcg

 

Health Benefits of Cod Fish

For people suffering from atherosclerosis and diabetic heart disease, cod fish is probably one of the best sources of meat. Those who consumed this fish on a regular basis were seen to show decreased risks of heart attack. Besides, the cod fish meets the requirements for fulfillment of vitamin B12. Vitamin B6, along with B12, keeps the homocysteine levels low and thus reduces chances of cardiac problems.

Being a good source of omega-3 fatty acids, cod fish helps in improving the functioning of the human heart muscles, thereby keeping a person safe from the risk of an ischemic stroke. Apart from this, a fish-rich diet lowers triglyceride levels, keeping cholesterol under control (increase in HDL and reduction in LDL).

The chance of contracting renal cell carcinoma, a common type of kidney cancer, can be reduced to a great extent by including cod fish in the diet. This is due to the presence of omega-3 fatty acids in fatty fish.

Increasing the intake of cod fish, either in the fresh form or cod liver fish oil supplements, can reduce tumourous formations in the body. Research suggests that cod liver fish oil supplements prevent the growth of colon, breast and prostate cancer.

Low levels of omega-3 fatty acids have been found to affect the mental health and learning of children, thus leading to depression and attention-deficit hypersensitivity disorder. Including cod fish in the diet plan can help in mood improvement and the reduction in personality changes associated with bipolar disorder and schizophrenia.

With all the necessary anti-inflammatory compounds present in cod fish, it provides protection against sunburns and can even lower the risk of developing skin cancer. Since the ozone layer is being depleted drastically, it has become important to protect the skin from the harsh rays of the sun. This is possible by regularly consuming of cod fish.

Incorporating lean protein rich foods to your meal can reduce the total caloric intake while keeping the overall body weight under control. Studies indicate that nutrient-dense foods, such as cod, have low calories that can avoid weight gain in growing children.

Rich in man y vitamins and minerals, cod fish helps in overcoming any deficiencies in adolescents and adults. It is a rich source of potassium, which is necessary for regulating blood pressure, maintaining acid-base balance and monitoring a proper fluid balance in the body.

Research shows that adults complain of deficiency of vitamin B12 and D. While vitamin B12 functions to maintain the nervous system and produce red blood cells, vitamin D stimulates calcium and phosphorus  utilization, healthy bones and a strong immune system.

The presence of selenium, vitamin D and omega-3 fatty acids reduce the effect of inflammation, which can lead to asthma attacks, rheumatoid arthritis, osteoarthritis and migraines.

COD FISH RECIPES 

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