What Are Cod’s Benefits and Contraindications? A Complete Guide!

Cod is one of the most common and popular fish, as it is highly versatile in the kitchen, the protagonist of easy and tasty recipes. It belongs to the Gadidae family and is divided into two main species: Gadus morhua, known as common cod, Atlantic cod, or Nordic cod, which originates from the Atlantic Ocean and the North Sea, and Gadus macrocephalus, also called Nordic cod or grey cod, to better distinguish it from the former, which instead comes from the Pacific and Alaska. Both are used to make baccalà, or cod preserved in salt, while Gadus morhua, once air-dried, is called stockfish, typical of the Lofoten Islands in Norway. From a nutritional point of view, cod, fresh or frozen, is a food that is suitable for the balanced diets of children, adults and the elderly thanks to its lightness, low calorie content and the many virtues that make it an ally of health.

Properties and Benefits of Cod

Cod is a white fish with lean, tender flesh and a delicate flavor. It contains no fiber, sugar, or carbohydrates, and only a negligible amount of fat. A recommended 100-gram serving contains 0.67 grams of fat, providing 17.81 grams of protein and approximately 82 kcal in total. It also contains vitamins, minerals, and omega-3 fatty acids, essential for the body's well-being. Let's take a closer look at its main benefits.

• Provides high biological value proteins: cod offers complete proteins, containing all the essential amino acids with less than 1% fat. This makes it a perfect food for low-calorie diets, easily digestible and recommended for supporting the growth and maintenance of muscle mass, useful for children, the elderly, and those who participate in sports.
• Good source of B vitamins: in particular B3 (niacin 2.063 mg per 100 g), B1 (thiamine 0.076 g) and B2 (riboflavin 0.075 mg), but also B6, B12 and folate (B9). Together they play a fundamental role in energy metabolism, in the proper functioning of the nervous system and the digestive system: they also help maintain a correct psychophysical balance, improving mood.
• It provides important minerals: first and foremost, potassium, which helps regulate blood pressure, the kidneys eliminate excess fluids, and is a friend of muscles. Secondly, phosphorus, a friend of bones and teeth, comes in. Also of interest are iodine, which contributes to the production of thyroid hormones, and selenium, which, thanks to its antioxidant effects, fights free radicals.
• Support for cardiovascular health: The omega-3 fatty acids (especially EPA and DHA) in cod are certainly not to be underestimated, as they are beneficial in several ways, including reducing blood triglycerides, lowering blood pressure and keeping the risk of strokes and heart attacks at bay, as well as compensating for the sodium levels, which are quite high as in all marine fish species.

Contraindications

Despite its numerous benefits, fresh cod also has some potential contraindications. The first concerns people with fish allergies, who should obviously avoid it. Another aspect to consider is its cholesterol content: despite being lean and low in fat, cod contains about 50 mg of cholesterol per 100 grams. This isn't an excessive amount, but those suffering from high cholesterol or following a low-cholesterol diet should still consult their doctor.