What Nutritional Benefits Does Cod Provide?

Cod is a widespread white fish in our gastronomy, originally from the North Atlantic, with cold waters and belonging to the Gadidos family. It stands out for its high protein content and low-fat content.

Cod is food especially recommended in childhood due to its high biological value in protein. Also, during pregnancy, since its heavy metal content is shallow and there is no need to fear mercury in its meat. Let’s see its nutritional composition!

Nutritional Composition Of Cod

Cod stands out for its high protein content and 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 often used to manufacture oils.

Its meat is rich in high biological value proteins and has a wide variety of vitamins and minerals.


Cod protein is of high biological value, containing 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 …


This mineral is essential for the transmission and generation of nerve impulses. It participates in muscle contraction and the water balance both inside and outside the cell. One of the

consequences of electrolyte loss due to dehydration can be to suffer cramps, so a diet rich in potassium-rich foods can prevent them.


The primary 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. Participates in ATP production (a molecule that helps to store energy) in kidney function, muscle contraction, nerve impulse …


The magnesium is responsible, among other functions, for maintaining the proper functioning of the intestines, muscles, and nerves, participating in the regulation of cardiac contraction, improving the immune system and part of bones and teeth.

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Vitamin A

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

  • Retinol: is the active form of vitamin A. It is present in foods of animal origin, such as cod liver or whole milk.
  • Carotenoids are dark-colored pigments found in foods of plant origin, and once ingested, the body can transform them into their active form of vitamin A. The most abundant carotene in carrots is beta-carotene.

Vitamin E

Vitamin E acts as an antioxidant in the body, stimulates the immune system against bacteria or viruses, helps dilate blood vessels, and prevents clot formation, besides participating in cellular 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. 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 vary.

If we want it fresh, we must pay attention to 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; if not eating it in one or two days, it is preferable to freeze it. If we want it 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.

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