Cod fish is one of the most popular varieties of fish in the world, and besides being widely available, it is also packed with essential nutrients that can boost your health.

When it comes to nutrition, cod is particularly rich in protein, selenium, and phosphorus. Just a single 100-gram filet provides more than 35% of the protein you require each day, as well as roughly 85 calories and very high levels of omega-3 fatty acids. This fish is also a good source of vitamin C, vitamin E, potassium, magnesium and vitamin B12, among others.

The top benefits of eating cod fish include its ability to protect skin health, reduce Alzheimer’s risk, prevent diabetes, fight cancer, boost immunity and improve heart health, among many others.

Heart Health

Omega-3 fatty acids are known to thin the [2] blood and also reduce inflammation, both of which can help to boost cardiovascular health.

Prevention of Atherosclerosis

Intake of cod fish may help prevent [8] coronary atherosclerosis, which occurs due to the narrowing of arteries as a result of a buildup of plaque on the artery walls. The fatty acids present in the fish act as potent antioxidants and prevent blood clots.

Prevention of Alzheimer’s Disease

Certain antioxidants like selenium and vitamin E, as well as omega-3s, have been linked to [3] reducing neurodegenerative disease risk, including Alzheimer’s.

Skin Health

Selenium and vitamin E can work wonders on your skin, and help prevent [4] premature aging.

Hair Health

Cod contains B vitamins which are essential for keeping your skin and hair healthy. Selenium, in the fish, helps boost hair growth and prevent hair fall by killing free radicals.

Managing Arthritis

Various nutrients in this fish can boost bone health and help reduce [5]inflammation, including the symptoms of arthritis, gout, migraines and irritable bowel syndrome (IBS).

Managing Diabetes

As a low-fat fish with no carbohydrates, this is an ideal meal for those suffering from diabetes or people at risk [6] for this condition.

Mood Improvement

Research has shown that these fatty acids are able to balance [7] hormonal levels and improve mood, while also improving the health of the nervous system.

Managing High Blood Pressure

People who eat cod fish regularly have greater amounts of omega-3 fatty acids and as a result, lower blood pressure than those who consume less. This is according to [9] data analyzed by the International Study of Macro-/Micronutrients and Blood Pressure.

Muscle Health

Cod fish is known for its ability to increase and improve muscle mass and is usually included in diets for bodybuilders. The fish is an excellent source [10] of protein, which promotes growth and recovery of muscles. It also contains amino acids, zinc, and selenium, all of which help build muscle.

Immunity Levels

Omega 3 fatty acids, found in cold water fish like cod, help improve immunity levels and increase blood circulation.

Leukaemia

Leukaemia is cancer that occurs in the blood cells and the treatment for it includes chemotherapy and radiation. The side effects of these therapies is a loss of iodine in the body, which causes fatigue. Foods like cod can rebuild the [13] body’s iodine levels.

Cancer

The selenium and vitamin B12, found in cod, reduces the risk of the development of colon cancer by protecting and repairing cells in the colon. Additionally, they help eliminate toxins and cancer-causing chemicals produced by gut bacteria. Consumption of this fatty fish also prevents renal cell carcinoma, a common form of kidney cancer.

Cholesterol

Cod is an excellent [14] source of niacin, another B vitamin, that is often used to lower high cholesterol levels.

Macular Degeneration

A diet high in omega-3 fatty acids, especially from fish, gives protection [15] against both, early and late, age-related macular degeneration.

Pulmonary Embolism

Pulmonary embolism occurs when a blood clot in the deep vein breaks away from its original site and moves through the venous system to lodge itself in the lung. A study found [11] that people who ate fish, such as cod, at least once a week had 30-45% lower risk of this serious condition.

Asthma

Selenium, in cod fish, has the ability to prevent asthma attacks by producing antioxidants. These powerful antioxidants help reduce free radical scavenging activity and in turn, severe asthma attacks. Studies also [12] show that children who eat fish 2-3 times a week are at a much lower risk of developing asthma that children who don’t consume fish.