Pacific cod is renowned for its mild flavor and flaky texture, making it a delightful addition to various meals across cultures. Beyond its culinary appeal, this species has so many unique health benefits. Incorporating this wild-caught Alaskan cod into your regular diet is bound to have incredible effects on your overall well-being.
What are the health benefits of cod?
Pacific cod stands out as a healthy seafood option. With its lean protein and low-calorie profile, it's an excellent choice for anyone looking to maintain a balanced, delicious diet. Here are some key health benefits:
Weight Management: Pacific cod can help you maintain a healthy weight. Its high protein helps you feel full and satisfied for longer, quelling any snacking urges in between meals.
Heart Health: It’s also incredibly lean, containing only 1 gram of fat per 6 ounce serving — without any saturated fat content. If you’re looking to eat less red meat, Pacific cod is a great alternative to higher-fat meats, contributing to a diet that supports your heart health. An equal serving of extra-lean ground beef contains about the same amount of protein, but with 8.6 grams of fat — including 3.8 grams of saturated fat.
Muscle Mass: Incorporating a high protein source of food like Pacific cod into your diet can contribute to muscle health, making this species a top pick for anyone looking to maintain or improve muscle mass. Pacific cod is lean, but it provides a significant amount of this nutrient that’s vital for muscle health.
A Closer Look at Pacific Cod Nutrition
Pacific cod is a nutritious, versatile choice that is excellent for various different dietary needs. It boasts an impressive nutritional profile, solidifying it as a tasty and healthy favorite. A single 6-ounce serving provides approximately:
- 100 calories
- 23 grams of protein
- 1 gram of fat
- 2 micrograms of vitamin D, accounting for 8% of the Recommended Dietary Intake (RDI)
Cod and Long-Term Health Benefits
While Pacific cod boasts impressive health stats, the bigger picture of what your health can look like after including cod into your weekly meal rotation is the real star.
Improved Blood Pressure Regulation: When talking about cod health, one of the biggest factors in overall long-term health has to do with how cod is rich in omega-3 fatty acids and low in sodium. This plays a major role in regulating blood pressure. Eating cod regularly can help maintain healthy blood pressure levels, making it a heart-healthy staple.
Enhanced Brain Health: The omega-3 fatty acids found in cod are not only good for your heart, but also crucial for brain health. These nutrients support brain function, giving you the best chance at staying sharp throughout your day and your life.
Cholesterol Management: Cod's low fat and high omega-3 fatty acid content can contribute to lowering bad cholesterol levels (LDL) while promoting good cholesterol (HDL), making it a smart choice for cholesterol management.
Bone and Dental Health: Cod is a great source of vitamin D, an essential nutrient for bone and dental health. Vitamin D helps with absorbing calcium, so eating cod can be a great way to regularly maintain strong bones and teeth in the long run.
Is it okay to eat cod every day?
While Pacific cod is a healthy choice, moderation is key, especially considering individual health needs.
Certain groups, such as young children and pregnant or nursing individuals, should limit their consumption due to moderate Pacific cod mercury levels. There’s no single source of truth for how much Pacific cod these groups can eat safely, as different governmental and environmental organizations have different recommendations.
For general consumption, it's best to include this fish as part of a varied diet. Being higher up in the food chain, this species has mercury levels that warrant some attention. It's recommended to balance it with other low-mercury seafood options to minimize potential risks.
Where to Buy Alaskan Cod
Be sure to stock your kitchen with sustainably-caught fish and shellfish by sourcing your seafood online from Wild Alaskan Company. You’ll get high-quality, wild-caught seafood delivered straight to your doorstep. Choose your fish subscription box today.
