What nutritional benefits does cod provide?

Cod is a food especially recommended in childhood due to its high biological value in protein. Also during pregnancy, since its heavy metal content is very low and there is no need to fear the presence of mercury in your flesh. Let's see its nutritional composition!

Nutritional composition of cod

Cod stands out for its high protein content and his low fat content since we are talking about a White fish. Among the minerals, phosphorus, magnesium and potassium stand out. Among the vitamins we find discrete amounts of fat-soluble vitamins A and E.

• Its fat is stored almost exclusively in the liver, which is usually used for the manufacture of oils.
• Its meat is rich in proteins of high biological value and also has a wide variety of vitamins and minerals.

Protein

Cod protein is of high biological value, therefore it contains all the essential amino acids that the body needs. Proteins are the nutrients that participate in more functions in the body, control and regulate functions, form tissues, fight against "invaders" that want to enter the body, repair cell damage, transport vitamins ...

Potassium

This mineral is essential for transmission and generation of the nerve impulse, participates in muscle contraction, as well as in the water balance both inside and outside the cell. One of the consequences of electrolyte loss due to dehydration can be to suffer from cramps, so a diet rich in foods rich in potassium can prevent them.

Match

The main function of phosphorus is the participation of bones and teeth. It participates in the metabolism of lipids and carbohydrates and helps in the formation, conservation and protein repair of tissues and cells. Participate in the ATP production (molecule that helps to store energy), in kidney function, muscle contraction, nerve impulse ...

Magnesium

It is responsible, among other functions, for maintaining proper functioning of the intestines, muscles and nerves, it also participates in the regulation of cardiac contraction, improves the immune system, and is also part of bones and teeth.

Vitamin A

Vitamin A is necessary for good functioning of the retina and especially for night vision or in low light and for good condition of the skin and mucous membranes. In addition, it participates in the formation and maintenance of teeth, soft tissue and bone. It is found in two ways in food:

• Retinol: is the active form of vitamin A. It is present in food of animal origin like cod liver or whole milk.
• Carotenoids: are dark-colored pigments found in food of vegetable origin and once ingested, the body is capable of transforming them into their active form of vitamin A. The most abundant carotene in is the beta carotene.

Vitamin E

It acts in the body as an antioxidant, stimulates the immune system against bacteria or viruses, helps to dilate blood vessels and prevents the formation of clots, in addition to participating in cell function.

Sodium in salted cod

Salted cod provides very high amounts of sodium, it can reach 8000 mg / 100 g of food, since salt is used as a preservative. In order to reduce the content, it must be soaked, losing almost half the salt. In hypertensive people, it is better to consume fresh cod.

How to choose and keep it

Cod can be found in the market in different ways: fresh, frozen, salted, smoked ... so its preparation will be very varied.

If we want it fresh, we must look at its brightness, smoothness and smell. It must be ivory in color and not present bumps, avoiding a dull color or an ammonia smell.

At home we must keep it in the fridge without the viscera, in the case of not eating it in one or two days, it is preferable to freeze it. If we want it to be salted, it can be whole, on the back, chopped, shredded ... In salted it can last for several months, as long as it is kept in a cool and dry place.

• It has been one of the most consumed fish in our country, specifically its salted version. Its economic price and its conservation characteristics allowed it to reach all corners of the country.
• Its meat is rich in proteins of high biological value and also has a wide variety of vitamins and minerals.
• Its versatility in the kitchen is such that recipes with cod can be made for all tastes: potatoes with cod, baked, al pilpil, Biscayan style, croquettes, brandade, buñuelos, esqueixada, cobblestone, omelette ...

Diploma in Human Nutrition and Dietetics

Master in Pediatric Nutrition and Sports Nutrition