Benefits of cod
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Benefits of Cod Consumption
Cod and Weight Loss
Cod Consumption and Weight Reduction
Cod consumption has been shown to significantly aid in weight loss, particularly in overweight and obese individuals. A study involving young adults on an energy-restricted diet demonstrated that those who consumed 150 grams of cod five times a week experienced a greater weight loss of 1.7 kg compared to those who did not consume any seafood . This study also highlighted a dose-response relationship, indicating that higher cod intake correlates with more substantial weight loss .
Cardiovascular Risk Factors
In addition to weight loss, cod consumption has been linked to improvements in cardiovascular risk factors. Participants in the same study saw reductions in waist circumference, BMI, systolic and diastolic blood pressure, triglycerides, and insulin levels . These findings suggest that incorporating cod into a diet can have multiple health benefits beyond weight management.
Cod Liver Oil and Lipid Parameters
Cholesterol and LDL Reduction
Cod liver oil, rich in omega-3 fatty acids, has been found to significantly reduce elevated lipid parameters. In a study where participants took cod liver oil in addition to rosuvastatin, there were notable reductions in total cholesterol and LDL levels compared to those who took rosuvastatin alone . This suggests that cod liver oil can enhance the lipid-lowering effects of standard treatments.
Cardiovascular Health
While cod liver oil has shown promise in reducing lipid levels, its role in preventing myocardial infarction (MI) is less clear. A study found that although there were fewer incidences of MI in patients taking cod liver oil, the difference was not statistically significant . This indicates that while cod liver oil may contribute to cardiovascular health, more research is needed to confirm its efficacy in preventing major cardiovascular events.
Anti-Inflammatory and Muscle Recovery Benefits
Inflammatory Response and Muscle Recovery
Cod protein, rich in amino acids like arginine, glycine, taurine, and lysine, has been shown to modulate the inflammatory response and aid in muscle recovery after injury. Studies on rats demonstrated that diets including cod protein led to decreased levels of inflammatory markers and increased muscle mass and myofiber cross-sectional area post-injury . These findings suggest that cod protein can be beneficial in reducing inflammation and promoting muscle healing.
Metabolic Health and Glucose Regulation
Lipid and Glucose Metabolism
Cod protein has also been found to positively affect lipid metabolism and glucose regulation. In obese Zucker rats, a diet with 25% of protein from cod improved serum and tissue fatty acid compositions and lowered serum postprandial glucose and fasting non-esterified fatty acid concentrations . This indicates that even a low intake of cod protein can have significant metabolic benefits.
Serum Cholesterol and n-3 PUFA Levels
Further research on hypercholesterolemic obese rats showed that a diet including baked cod fillet resulted in lower serum cholesterol and higher concentrations of n-3 PUFAs in serum and tissues . These changes are beneficial for cardiovascular health, supporting the inclusion of cod in diets to manage cholesterol levels and improve fatty acid profiles.
Conclusion
Cod and its derivatives, such as cod liver oil and cod protein, offer numerous health benefits. These include aiding in weight loss, improving cardiovascular risk factors, reducing lipid levels, modulating inflammatory responses, and enhancing metabolic health. Incorporating cod into the diet can be a valuable strategy for improving overall health and managing specific health conditions. Further research is warranted to fully understand the extent of these benefits and the mechanisms behind them.
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