Health benefits of eating cod

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Cardiovascular Health Benefits of Cod Consumption

Eating cod, a lean fish, has been shown to support cardiovascular health in several ways. Studies in animal models found that diets including cod fillet led to lower serum cholesterol and increased levels of beneficial long-chain omega-3 polyunsaturated fatty acids (n-3 PUFAs) in the blood and tissues, both of which are linked to a reduced risk of heart disease . In humans, high cod intake was associated with reduced serum total neopterin, a marker of immune activation connected to cardiovascular disease risk . Additionally, cod consumption has been shown to lower triglycerides and blood pressure in overweight and obese adults .

Weight Loss and Metabolic Improvements from Cod Intake

Research indicates that cod can help with weight management. In a controlled study, overweight and obese adults who ate cod regularly lost more weight compared to those who did not eat seafood, with a clear dose-response relationship: more frequent cod consumption led to greater weight loss . Animal studies also found that cod-based diets resulted in less fat gain and lower liver lipid accumulation compared to diets based on other meats . Cod intake improved glucose regulation and lipid metabolism, with lower fasting non-esterified fatty acids and post-meal blood glucose levels observed in animal models .

Cod and Reduced Atherosclerosis Risk

Cod protein, when included in the diet, has been shown to reduce the development of atherosclerotic plaque in animal models. Mice fed a diet with cod and scallop proteins had significantly less atherosclerotic burden, lower LDL cholesterol, and reduced serum glucose and leptin compared to those fed chicken protein . These findings suggest that cod may help protect against the development of cardiovascular disease.

Kidney and Liver Health Benefits of Cod

Cod consumption may also support kidney and liver health. In animal studies, diets containing cod protein delayed the development of kidney and liver dysfunction, improved markers of kidney function, and reduced urinary loss of amino acids 79. These effects could be particularly beneficial for individuals at risk of metabolic syndrome or kidney disease.

Anti-Inflammatory and Immune Effects of Cod

Cod and cod liver oil are rich in n-3 PUFAs, which have anti-inflammatory properties. Supplementation with cod liver oil reduced the activity of immune cells involved in inflammation, which may contribute to lower rates of chronic inflammatory diseases and heart disease in populations with high fish consumption . Cod intake also increased serum selenium, an important antioxidant mineral .

Cod’s Impact on Fatty Acid Composition and Gut Health

Cod consumption alters the balance of fatty acids in the body, increasing the ratio of n-3 to n-6 PUFAs, which is considered beneficial for health 134. High cod intake may also influence gut microbiota and improve faecal output, though more research is needed in this area .

Conclusion

Overall, eating cod offers several health benefits, including improved cardiovascular health, support for weight loss, better glucose and lipid metabolism, reduced risk of atherosclerosis, and potential protection for kidney and liver function. These effects are likely due to cod’s unique combination of lean protein, beneficial fatty acids, and micronutrients. Regular inclusion of cod in the diet can be a valuable part of a healthy lifestyle.

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Most relevant research papers on this topic

Intake of Baked Cod Fillet Resulted in Lower Serum Cholesterol and Higher Long Chain n-3 PUFA Concentrations in Serum and Tissues in Hypercholesterolemic Obese Zucker fa/fa Rats

Lean fish consumption, such as baked cod fillet, may benefit cardiovascular health by reducing serum cholesterol and increasing n-3 PUFA levels in obese Zucker fa/fa rats.

Very Rigorous Journal

2018·

12citations

Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks.

Cod consumption, at 150 g 5 times a week, leads to 1.7 kg greater weight loss in young overweight or obese adults on an 8-week energy restriction diet compared to a isocaloric diet without seafood.

RCT

2009·

40citations

·A. Ramel et al.

Intake of a Western diet containing cod instead of pork alters fatty acid composition in tissue phospholipids and attenuates obesity and hepatic lipid accumulation in mice.

A Western diet containing cod instead of pork reduces obesity and hepatic lipid accumulation in mice, despite the low content of n-3 PUFAs in cod fillets.

2016·

35citations

·U. Liisberg et al.

A low dietary intake of cod protein is sufficient to increase growth, improve serum and tissue fatty acid compositions, and lower serum postprandial glucose and fasting non-esterified fatty acid concentrations in obese Zucker fa/fa rats

A low intake of cod protein (25%) effectively improves lipid metabolism and postprandial glucose regulation in obese Zucker fa/fa rats without affecting adiposity and muscle mass.

Rigorous Journal

2015·

29citations

·Aslaug Drotningsvik et al.

Effect of high intake of cod or salmon on serum total neopterin concentration: a randomised clinical trial

High intake of cod, but not salmon, lowers serum total neopterin concentration, indicating a potential protective effect against cardiovascular disease.

RCTRigorous Journal

2021·

3citations

·Anita Helland et al.

Dietary intake of cod and scallop reduces atherosclerotic burden in female apolipoprotein E-deficient mice fed a Western-type high fat diet for 13 weeks

Lean seafood, such as cod and scallops, has a metabolic beneficial effect in reducing atherosclerotic plaque burden, serum glucose, leptin, and LDL cholesterol levels compared to chicken.

Very Rigorous Journal

2016·

22citations

·Ida-Johanne Jensen et al.

Baked cod consumption delayed the development of kidney and liver dysfunction and affected plasma amino acid concentrations without affect blood pressure, blood glucose or liver triacylglycerol concentrations in obese fa/fa Zucker rats.

Substituting 25% of dietary protein with baked cod fillet delayed kidney and liver dysfunction in obese rats without affecting blood pressure, glucose concentration, or fatty liver.

2021·

3citations

·Linn A Vikøren et al.

Effects of high intake of cod or salmon on gut microbiota profile, faecal output and serum concentrations of lipids and bile acids in overweight adults: a randomised clinical trial

High intake of cod or salmon modulated gut microbiota but did not affect fecal output or serum concentrations of lipids and total bile acids in overweight adults.

RCTRigorous Journal

2020·

16citations

·Marianne Bratlie et al.

Dietary intake of cod protein beneficially affects concentrations of urinary markers of kidney function and results in lower urinary loss of amino acids in obese Zucker fa/fa rats

Cod protein intake may delay kidney damage and improve protein utilization and growth in young obese Zucker rats.

Very Rigorous Journal

2018·

10citations

·Aslaug Drotningsvik et al.

Cod liver oil inhibits neutrophil and monocyte chemotaxis in healthy males.

Cod liver oil supplementation significantly reduces neutrophil and monocyte chemotaxis in healthy males, potentially reducing inflammation and ischemic heart disease.

Non-RCTHighly Cited

1989·

83citations

·E. Schmidt et al.

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