Cod Liver: Benefits And Side Effects
Cod is a fish that lives in the northern seas, whose white meat has a low calorie content, while it can saturate the body with a lot of useful substances. But not only fillets are used for food, but also cod liver. This delicacy is eaten in small portions. But even a small piece contains a huge amount of essential vitamins, micro and macro elements.
In this article, we will tell you how cod liver affects the body, how to properly introduce this product into your diet in order to get the maximum benefit from it and not harm your health.
The History Of The Appearance Of Cod Liver In Nutrition
Cod is one of the most important commercial fish species; medical fish oil is made from its liver and canned food is made. Fishing has been going on for more than one thousand years in the northern seas, in the waters of modern Norway, Iceland, Great Britain, Canada and Russia.
Not so long ago, cod was on the verge of extinction due to uncontrolled fishing, but thanks to timely intervention, a decline in the fish population was avoided.
Cod liver is quite an expensive product, it is extracted only from large fish. In countries with a harsh climate, this product helps maintain immunity and makes it easier to endure a harsh climate. They fish in the Atlantic, Pacific, and also in the Arctic Ocean. On the territory of Russia, cod lives mainly in the cold waters of Kamchatka and the Far East.
Composition And Caloric Content Of Cod Liver
|Calories per 100 g||613 kcal|
The Benefits Of Cod Liver
Cod liver contains useful fat-soluble vitamins A, E, D, as well as vitamins C and group B. Vitamin D, which is abundant in this product, is extremely important for the health of the skin, nervous system, heart and blood vessels. Eating cod liver allows you to replenish the reserves of valuable nutrients. They are necessary for the normal functioning of all body systems: immunity, reproductive and hormonal systems. In addition, cod liver is considered “brain food”.
Benefits Of Cod Liver For Men
Cod liver oil has several potential benefits for men’s health, including:
- Prostate health: Cod liver oil contains omega-3 fatty acids and vitamin D, which may help improve prostate health and reduce the risk of prostate cancer.
- Heart health: The omega-3 fatty acids in cod liver oil may help reduce the risk of heart disease by lowering blood pressure, reducing triglyceride levels, and improving cholesterol levels.
- Testosterone levels: Some studies suggest that vitamin D found in cod liver oil may help increase testosterone levels in men, which can improve muscle mass, bone density, and libido.
- Cognitive function: The omega-3 fatty acids in cod liver oil may help improve cognitive function, including memory, attention, and problem-solving skills.
- Immune system: Cod liver oil contains vitamin D, which plays a critical role in immune system function. It may help improve immune system function and reduce the risk of infections and autoimmune diseases.
- Skin health: Cod liver oil may help improve skin health in men by reducing inflammation, promoting wound healing, and preventing premature ageing.
- Mood: Some studies suggest that omega-3 fatty acids in cod liver oil may help improve mood and reduce symptoms of depression and anxiety.
It’s important to note that cod liver oil is a concentrated source of vitamins and fatty acids, so it’s important to follow recommended dosages and consult with a healthcare provider before adding it to your diet, especially if you have any underlying health conditions or are taking medications.
Benefits Of Cod Liver For Women
Vitamin A in the liver of this fish keeps the skin, hair and nails in good condition, reduces their dryness and brittleness, and is also involved in many other processes in the body.
Cod liver is considered a highly concentrated source of Omega-3s. This substance, in addition to a host of other valuable properties, helps maintain cartilage and fights joint inflammation. By the way, fish oil made from it contains 18.5 g of Omega-3 per 100 g of product. (2).
The Benefits Of Cod Liver For Children
Vitamins and other nutrients are important for children’s immunity and full growth and development. Polyunsaturated fatty acids are one of the essential components of human nutrition. Even during fetal development, Omega-3 helps the baby’s brain to form properly. Therefore, cod liver is recommended for pregnant women. (3).
Cod Liver Damage
– This product is considered “heavy” in every sense: it is extremely high in calories, and it is difficult for the stomach to digest it. Therefore, it is impossible to abuse cod liver, especially in oil. This will lead to indigestion, nausea and heartburn. It’s better for adults to eat no more than 30-40 g of liver at a time, – dietitian-consultant Dilara Akhmetova warns.
In the presence of diseases of the liver and kidneys, it is not recommended to use cod liver without consulting a doctor. This product will put a double load on diseased organs, which can cause an aggravation. It is also better for overweight people to refrain from eating cod liver.
and, worth knowing that the liver of any living being is a kind of filter for toxic substances. it accumulates a variety of heavy metals, mercury. If the fish was caught in polluted waters, it is possible that the concentration of toxins in the liver will be higher than normal . To avoid this, choose a trusted and reliable manufacturer who monitors product quality.
The Use Of Cod Liver In Medicine
The famous fish oil is extracted from cod liver oil, which exists in liquid form and in the form of capsules. Cod liver oil in the form of a medicine or food product compensates for the lack of vitamins A, D, and Omega-3. The inclusion of cod liver in the diet as a source of these substances helps to avoid many diseases.
Vitamins from cod liver are well absorbed because they are fat-soluble, and this product contains a lot of fat. Cod liver components reduce the inflammation process in arthritis, reducing pain and preventing the destruction of cartilage tissue.
The Use Of Cod Liver In Cooking
For preservation, the liver is cleaned, cut and placed in jars along with salt and pepper. Then they undergo sterilization and it is in this form that we can purchase the product. Cod liver is often eaten as an independent dish, because its taste is pronounced. It can also be added to salads.
Cod Liver Pate
As a base ingredient, canned liver is used, which can be mixed with finely chopped foods to your taste. Olives, pickled cucumbers, green onions, boiled eggs are well suited. Such a pate can be spread on bread and served at the table.
|Cod liver||1 bank|
|boiled eggs||2 pcs.|
Drain the liquid from the can with the liver, mash the product with a fork into a puree. Add finely chopped eggs and olives, mix. If desired, season with a little mayonnaise. Spread pate on rye or white bread, you can use bread rolls.
Cod Liver Salad
Unlike many cod liver salads, this one is the most low-calorie and not too fatty. Therefore, even those who do not like heavy food can eat it.
|Cod liver||1 bank|
|Green beans||200 g|
|chicken eggs||3 pcs.|
|Olives or olives||10 pieces.|
|lettuce leaves||1 bunch|
|Vegetable oil||1 st. spoon|
|Salt, ground black pepper, lemon juice||taste|
Hard boil eggs, peel and cut into quarters. Stew the beans until tender in a pan or boil in water. Wash the vegetables and salad, cut the tomatoes into large slices, chop the salad with your hands. Open a jar of liver, drain the liquid.
Prepare salad dressing: mix salt, pepper, oil and lemon juice, add chopped garlic.
Assemble the salad on a wide platter: put the lettuce leaves, beans, olives, tomatoes and eggs on top. Arbitrarily put pieces of the liver, sprinkle everything with dressing.
How To Choose And Store Cod Liver
Cod liver spoils quickly, so it can only be found fresh in fish production areas. Usually the product is bought in the form of canned food, which are of two types: in oil or without it. The last option is the most useful, as the oil makes this delicacy even fatter. But more often it is the liver in oil.
Canned food should not contain anything other than liver, salt and spices, oil or water. Oil should be no more than 15% of the total volume of the jar.
The freshest liver is made directly at sea, on floating plants. There should be a special mark on the jar about this. The color of the liver may be light or with a brown tint. If it is dark and bitter in taste, it is better not to eat it – the product is clearly of poor quality.
After opening the canned food, the cod liver should be transferred to a glass jar. In this form, it can be stored for up to two days in the refrigerator.
Popular questions and answers
What vitamins and fats are most in cod liver?
Cod liver has a rich nutrient composition. This product is no only rich in vitamins B1, B2, B6, C, D, E. It contains potassium, magnesium, calcium, phosphorus and sodium. Cod liver also considered a valuable source of omega-3 polyunsaturated fatty acids, it also contains eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids.
If cod liver is bitter, what does it mean?
The product may be bitter if it was not made from freshly caught fish – and this may affect the quality of the liver. In addition, a bitter taste may indicate that the liver was frozen incorrectly or made cooking errors – for example, the bile was not completely removed.
How much cod liver can you eat per day?
so, The diet of a healthy person should be balanced and consist not only of healthy fats, but also of proteins and carbohydrates, micro and macro elements, vitamins, acids, etc. In order not to exceed the daily dose of fat intake, an adult is recommended to eat no more than 30 50 g of cod liver per day.