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The consumption of cod and its derivatives, such as cod liver oil and cod protein powder, offers various health benefits, including weight loss, improved lipid profiles, better glucose regulation, enhanced immune function, and potential benefits for IBS patients. While some studies call for further large-scale trials to confirm these findings, the existing evidence supports the inclusion of cod in a balanced diet for its numerous health advantages.
Cod, a popular fish known for its lean meat and high protein content, has been the subject of numerous studies investigating its potential health benefits. This article explores the various health advantages of consuming cod, including its effects on weight loss, cardiovascular health, glucose regulation, and more.
Weight Loss and Cardiovascular Health
Several studies have highlighted the positive impact of cod consumption on weight loss and cardiovascular health. A cross-European study demonstrated that consuming cod can significantly enhance weight loss in overweight and obese adults when combined with an energy-restricted diet. Participants who consumed 150 grams of cod five times a week experienced a 1.7 kg greater weight loss compared to those who did not consume seafood. Additionally, improvements in waist circumference, BMI, blood pressure, triglycerides, and insulin levels were observed1.
Lipid Profile Improvement
Cod liver oil, rich in omega-3 fatty acids, has shown promising results in reducing elevated lipid parameters. A study involving 600 patients with high cholesterol levels found that daily supplementation with cod liver oil, in addition to rosuvastatin, led to more significant reductions in total cholesterol and LDL levels compared to rosuvastatin alone. This suggests that cod liver oil can be an effective adjunct therapy for managing hyperlipidemia2.
Glucose Regulation
Cod residual protein supplementation has been investigated for its effects on glucose regulation. In a randomized double-blind study, lean adults who consumed cod residual protein powder showed decreased plasma concentrations of early markers of impaired glucose metabolism, such as α-hydroxybutyrate, β-hydroxybutyrate, and acetoacetate. This indicates potential glucoregulatory benefits of cod residual proteins3. Another study found that cod protein powder supplementation lowered serum nonesterified fatty acids and increased total bile acid concentrations, further supporting its role in lipid metabolism and glucose regulation6.
Immune Function and Antioxidant Status
High intake of cod has also been associated with improved immune function and antioxidant status. A clinical trial revealed that consuming 750 grams of Atlantic cod per week significantly reduced serum total neopterin concentration, a marker of cellular immune activation linked to cardiovascular disease. Additionally, increased serum selenium levels were observed, which is essential for the activity of antioxidant enzymes4.
Potential Benefits for IBS Patients
Cod protein hydrolysate (CPH) supplementation has been explored for its effects on irritable bowel syndrome (IBS) symptoms. Although a study found no significant differences in symptom severity, gut integrity markers, or fecal fermentation between the CPH and placebo groups, the total short-chain fatty acid concentrations were inversely correlated with IBS severity scores, suggesting a potential area for further research8.