Cod fish facts and health benefits

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Cod fish facts and health benefits Quick Facts
Name: Cod fish facts and health benefits
Origin Since Viking period (800 AD), Cod has become a vital economic aspect. In the Southern Europe, the dried cod market was developed. It lasted for above 1000 years.
Colors Greenish-brown
Shapes Roughly cylindrical
Flesh colors White
Calories 71 Kcal./cup
Major nutrients Protein (34.72%)
Phosphorus (24.86%)
Sodium (7.60%)
Magnesium (7.14%)
Potassium (6.72%)
Zinc (3.36%)
Health benefits Muscle health, Strengthen immunity, Signalize nerves, Skin health, Bone health
More facts about Cod fish facts and health benefits
Cod fish belongs to the family Gadidae and genus Gadus. Cod fish shares the same family of monkfish and haddock. It is omnivorous and feeds on sand eels, haddock, whiting, squid, small cod, crabs, mussels, lobsters, mackerel, worms and molluscs. It is usually 51 inches long and roughly cylindrical in shape. The body’s color is greenish to brown with white belly and dense, flaky flesh. It possesses a mild flavor when it is cooked. It could weigh upto 55 to 77 pounds. Atlantic cod and Pacific cod are the two common species of Cod. Atlantic cod is found in cold water or deeper sea regions in North Atlantic whereas Pacific cod is found in western and eastern regions of Northern Pacific. Cod contains ample amounts of Vitamin B12, phosphorus, selenium and protein. It also contains potassium, niacin, Vitamin B6, pantothenic acid, molybdenum and omega-3 fatty acids.


Since Viking period (800 AD), Cod has become a vital economic aspect. In the Southern Europe, the dried cod market was developed. It lasted for above 1000 years. In the 15th century, Portuguese began cod fishing. Generally Clipfish was enjoyed as lot in Portugal. Basques have a vital role in Cod trade who found Canadian fishing banks previously the Columbus discovered America. The fish was vital for the State House of Representatives that they hung the codfish in a wood which was called Sacred Cod of Massachussetts. In 17th and 18th century, it becomes a vital asset to Newfoundland and Massachusetts.

Varieties of Cod fish

  1. Atlantic Cod (Gadus morhua)

It is found in North Atlantic Ocean. It is also called as haberdine and codling.

  1. Pacific Cod (Gadus macrocephalus)

This cod is also called grayfish, gray cod and gray wolf. Pacific cod hunts crustaceans, fish, invertebrates and octopi. It is mostly found in Pacific Ocean.

  1. Greenland Cod (Gadus ogac)

It is found in Arctic as well as Northwest Atlantic oceans and feeds on crustaceans, fish and cephalopods. Greenland cod is also known as rock cod, uvac and ogac.

  1. Haddock

Haddock prefers smooth seafloor substrate and deeper water. It is found in North Atlantic and is migratory.

Nutritional Value

In 85 grams, we could find 66.61 g of moisture, 71 calories, 17.36 g of protein, 0.21 g of total lipid fat and 1.13 g of ash. It also provides 34.72% of protein, 24.86% of phosphorus, 7.60% of sodium, 7.14% of magnesium, 6.72% of potassium, 3.36% of zinc, 1.78% of copper, 1.75% of iron, 1.40% of calcium, 0.60% of total lipid fat and 0.43% of manganese.

Health Benefits of Cod fish

Cod fish is loaded with ample nutrients and vitamins. It also contains Vitamin B3, B6 and B12. Moreover, it contains protein, Vitamin D and omega 3 fatty acids. It is also helpful for the diabetic heart disease or atherosclerosis patients. The daily intake of fish lowers the chances of heart attack and heart disease. Omega 3 fats and Selenium possess anti-inflammatory properties which help to lower inflammation that results in rheumatoid arthritis, asthma attacks, migraines and osteoarthritis.

  1. Muscle health

Protein has a vital role in the contraction as well as coordination of muscles. It is found in muscle tissues for the formation of microfilaments and muscle structure. The growth of muscle depends on the adequate amount of proteins in body. It is essential for the formation of balance between muscle protein breakdown and muscle protein synthesis. The breakdown of muscle protein differs according to the conditions such as age. (1) (2) (3) (4) (5)

2. Strengthen immunity

Protein is essential to build the immune health. The body requires self-defense mechanism such as antibodies to prevent from diseases and infections. It helps to eliminate foreign elements such as antigens from the body. The body becomes able to respond in the presence of antibodies and also deactivates it. (6)

3. Signalize nerves

Protein helps to assist the function of nervous system. The nervous system becomes activated when it is triggered. Another important task performed by proteins is the smooth functioning of nervous system. It also provides a suitable reaction. The nervous system contains receptor which helps to response the  protein complexes. (7)

4. Hair health

Protein maintains the health of hair and prevents it from damage. The study shows that protein has a vital role in the growth of hair. It has beneficial effects so it is used in the production of hair care products. (8) (9)

5. Skin health

Protein helps to strengthen tissues which suffer from tear and wear constantly. Collagen is essential in order to strengthen tissues, cells and organs such as skin that needs continuous revitalization. The study shows that protein helps to restore the dermal collagen protein synthesis. The amount of collagen determines the health of the skin. (10) (11)

6. Bone health

Phosphorus is essential for the growth and maintenance of teeth and bones. Along with calcium it is required for the formation of strong bones. It promotes the gum health as well as tooth enamel. It provides relief from the serious ailments such as loss of mineral density and bone loss such as osteoporosis. The study shows that phosphorus is associated with heart health and lowers the chances of cardiovascular ailments. (12) (13)

7. Assist digestion

Phosphorus has a vital role to facilitate digestion in human body. Niacin and riboflavin is essential for the metabolism of energy to emotional and neurological response systems. It helps to clear constipation, indigestion and diarrhea. It also eliminates toxins from the body. (14)

8. Repair cells

Phosphorus assist in repair process o the body cells which goes through constant wear and tear. It stimulates the development of body cells. It helps to form protein and stimulates hormones to react according to the body. (15)

9. Chemical reaction

The presence of phosphorus is vital for the chemical reactions in the body to take place. It facilitates the utilization of nutrients in the body. (16)

10.  Eliminates toxins

Phosphorus is vital for the health of kidneys. It ensures the waste to be released from kidneys through excretion and urination process. It increases the frequency and quantity of urination. It also assist the body to balance excess salts, uric acid, fat and water. It stimulates the balance of fluids and materials in the body and makes it toxin free. (17)


  • It has high content of mercury.
  • It should be consume on limited amounts.
  • Those who are allergic to seafood should avoid it.

How to Eat         

  • The livers of cod are used to make oil which is a great source of Vitamin A, E, D and Omega-3 fatty acids.
  • The soft liver of Cod could be canned or consumed.
  • It is widely eaten in Spain, Portugal, Brazil and Italy.
  • It is also salted, smoked and dried.
  • Mix cod with sautéed onions, broth, garlic, vegetables and seasonings to make a fish soup.
  • Cook cod with tomatoes, garlic, olives and Italian herb.
  • Cod could be poached by covering it with water and adding lemon juice and parsley. Let it simmer till the flesh becomes flakey and opaque.
  • A steamed cod could be served in a large and shallow bowl by the miso soup. It could be garnished with chopped scallions, shiitake mushrooms and daikon.
  • Cod could be baked in an oven by covering it with chives, chervil, tarragon and lemon juice.
  • It could be broiled, baked, poached, fried and braised.
  • The tongues and cheeks of Cod are used as delicacies.

Other Facts        

  • The large species could reach 220 pounds in weight.
  • They are slow swimmers.
  • Female could lay up to 5 million of eggs which hatch after 8 to 23 days.
  • Larvae are 0.16 inches in length and transparent.
  • Cods mature at the age of 3 to 4 years.
  • Atlantic cod has the lifespan of 25 years in wild.
  • It liver for 15 years on average.
  • Atlantic cod is also known as “sacred cod”.
  • For an adult cod, humans are the natural predators.






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