Everyone knows that eating the liver of sea fish good for your health. This product is a source of vitamins, minerals and polyunsaturated fatty acids Omega-3. Fish liver is an additional source of protein, so it can be included in the diet of almost everyone, with the exception of small children and nursing women.
Cod and pollock liver are two available products that have a number of beneficial properties . Few people think about the difference between these two products other than taste.
Cod fish liver in the diet
Cod and pollock livers are most often sold in retail chains in canned form . Many consumers treat them like ordinary canned food, but in vain.
Both products are healthy and are recommended to be consumed regularly . Liver is served as a snack dish in sandwiches. Despite the low cost, you should not neglect the consumption of pollock liver; it also contains many useful substances.
How to choose a good product
The most commonly found fish on sale are Pacific or Atlantic cod . When choosing a good product, you need to focus on trusted stores. Even slightly spoiled fish can cause a lot of trouble.
How to choose cod meat
Smell is a good indicator of freshness. Since you cannot smell the smell through plastic packaging, it is better to buy fresh fish directly from the counter. All fresh cod in the store should be kept on ice, while the fillets are placed on top of the ice. The fillet flesh should be shiny, have minimal gapping, and there should be no bruising.
How to choose cod liver
Cod liver is sold in canned form and has several GOST markings:
- premium canned liver is made from fresh liver;
- Grade 1 canned liver is made from frozen liver.
The second option contains fewer nutrients, but the amount of omega-3 acids is the same.
According to the standard, black pepper and bay leaf are added to canned food. The addition of other components indicates a low quality product.
How to choose cod roe
Caviar can be purchased in most stores. High-quality caviar should be pale yellow in color and smell fishy.
Pollock liver
The sea fish pollock belongs to the cod , which is caught in the seas of the Pacific basin. Gutted pollock carcasses go on sale, and the fish's liver is processed into canned food. Canned food prepared according to all the rules preserves all the beneficial substances found in pollock liver:
- Omega 3.
- Vitamins B, A, C, E, D, PP.
- Phosphorus.
- Potassium.
- Iodine.
- Manganese.
Unlike pollock meat, liver is not classified as a dietary product, since it has a high calorie content - 420 kcal .
Delicious recipes
Salads using seafood will always complement the festive table and will delight visiting guests with their unusual taste and appetizing appearance. The liver of sea fish is tender, pleasant to the taste and ideal for preparing a variety of dishes that will be appreciated by both adults and children.
Spread for sandwiches
This treat is very easy to prepare and is perfect for breakfast or a quick snack. To prepare original sandwiches, you will need: canned cod liver - 1 pc., boiled eggs - 2 pcs., onion, hard cheese - 100 grams, mayonnaise - 40 grams, vinegar - 10 grams, black pepper.
Eggs and cheese need to be grated. Finely chop the onion and add vinegar. Open the can of fish, pour out the fat, and crush the liver with a fork. Then all the ingredients must be mixed together, add pepper and season with mayonnaise. After this, take fresh bread, spread it with the resulting mixture and garnish with a sprig of parsley. The appetizing snack is ready, put all the sandwiches on a large beautiful plate and set the table for tea.
Vegetable and canned salad
Dishes made from liver and vegetables are very aromatic, tasty and extremely healthy. To prepare a spicy salad you need to take: cod liver - 1 jar, potatoes - 250 grams, 3 eggs, cucumbers - 250 grams, carrots - 200 grams, salt, mayonnaise.
Boil potatoes, carrots and eggs, then peel and chop. Cut the cucumbers into small cubes. Remove fat from an open jar of liver and crush the fish. Combine all products, add mayonnaise, salt and mix. The finished salad can be sprinkled with chopped herbs and served.
Sea fish liver is an accessible source of nutrients and valuable vitamins, which, if consumed correctly, will help significantly improve your well-being and maintain your health in excellent condition for a long time.
Cod liver
The chemical composition of the product is similar to the composition of pollock liver, surpassing it in the content of vitamin D, . Cod liver contains many useful components: it contains a lot of protein, fats, microelements, and vitamins.
The product contains 5 B vitamins, vitamins C, E, A, nicotinic acid, as well as cholesterol and PUFAs. Such a rich composition ensured high nutritional qualities and delivery of important substances to the body.
It is recommended to consume cod liver in reasonable quantities, and introduce it into the diet no more than 2 times a week as a component of sandwiches and salads with herbs.
An important point must be taken into account when including cod liver in the diet: the product has a high calorie content - 630 kcal. per 100 g . Therefore, you should not abuse the delicacy.
Chemical composition, nutritional and energy value of cod
The chemical composition of cod does not differ much from the variety (Pacific, Atlantic, etc.) and size of the fish. The table below lists the important minerals in cod. Fish also contains zinc, magnesium, potassium, copper, manganese and selenium, but their amounts are small compared to others.
| Minerals mg/100 g | ||||
| Calcium | Phosphorus | Iron | Iodine | |
| Meat | 20 | 200 | 0,6 | 0,5 |
| Liver | 30 | 100 | 0,6 | 0,5 |
| Caviar | 30 | 410 | 0,5 | 0,2 |
Cod contains a large amount of B vitamins. These vitamins are necessary for proper metabolism and functioning of the nervous system, as well as for maintaining healthy hair and scalp.
| mg/100g | Vitamin A | Vitamin B | Vitamin C | Vitamin D | ||||
| B1 (thiamine) | B2(riboflavin) | Niacin | Pantothenic acid | B12 | ||||
| Meat | 50 | 23 | 2,5 | 110 | 0,8 | 6 | ||
| Liver | 600 | 340 | 1,5 | 430 | 11 | 0,1 | ||
| Caviar | 250 | 550 | 0,8 | 1,96 | 15 | |||
Benefits of pollock liver
Due to its high nutritional qualities and rich chemical composition, pollock liver is recommended to be consumed to normalize metabolic processes . Introducing liver into the diet helps normalize the functioning of all vital systems, stimulates brain function, and replenishes the lack of vitamins E and D.
Regular consumption of pollock liver promotes the following changes in the body:
- Strengthens the skeletal system, hair and teeth due to the high phosphorus content.
- Potassium normalizes heart function and prevents the development of rickets.
- Replenishment of vitamin deficiencies.
- Restoring vision.
- Strengthening the immune system.
- Improving metabolism.
- Reducing the risk of developing cancer.
- Improving skin condition.
- Reduced glucose levels.
- Normalizes blood composition, increases hemoglobin levels.
In addition to all these properties, consuming cod fish liver in a reasonable amount helps improve reproductive processes and stabilize hormonal balance . Pollock liver has found application in cosmetology.
Best Type of Cod Liver Oil to Buy + Correct Dosage
Many cod liver oil supplements available today are unhealthy. They contain fillers or synthetic ingredients and may be rancid and do not have the ideal ratio of fatty acids. Look for a reputable brand, and ideally one that also contains antioxidants such as astaxanthin to prevent the oil from oxidizing.
Fermented cod liver oil is also available from some brands. This means that the liver has been fermented to produce more vitamins and has been pre-digested. Fermentation is a valuable process that makes nutrients much more bioavailable.
Cod liver oil can be taken by most people in a variety of dosages. Because it is not associated with any significant side effects. For the average person, it is best to get around 500 mg of EPA/DHA per day (at least two 120 g servings of fatty fish). While in some cases up to 4000 mg of EPA/DHA is recommended. Especially if you are looking to treat or prevent heart disease. Find out what works best for you. And focus more on the milligrams of EPA/DHA than the exact amount of fish oil.
How should you consume cod liver oil? It can be mixed with a little juice, lemon water, smoothie, apple sauce, yogurt, almond butter. Or with something else that helps hide the slightly fishy taste. A reputable brand will not add flavor enhancers or remove odor or taste! Some brands add a natural extract (such as mint or lemon) to improve the taste.
Store your bottle of cod liver oil in a cool, dark place or in the refrigerator to prevent it from spoiling or going rancid.
The type of cod liver oil you should use depends on what you need it for. There is no doubt that it has health benefits, but each type of oil has its own benefits.
If you need to take a cod liver oil supplement, we recommend considering the following options:
- 21st Century, Norwegian Fish Oil, 400 mg, 110 Softgels
- Now Foods, Fish Liver Oil, 650 mg, 250 Softgels
- Carlson Labs, Norwegian Super D Omega 3, Natural Lemon Flavor, 250 ml
- Nordic Naturals, Arctic Cod Liver Oil, Lemon, 1000 mg, 90 Softgels
- Solgar, Cod Liver Oil, Vitamins A & D, 250 Softgels
- Carlson Labs, Wild Norwegian Cod Liver Oil, Natural Lemon Flavor, 1000 mg, 250 ml
- Nature's Answer, Liquid Norwegian Cod Liver Oil, Natural Lemon & Lime Flavor, 480 ml
Benefits of cod liver
Cod liver is valuable due to its rich chemical composition . 100 g of liver contains 10 daily norms of vitamin D. The well-known fish oil is obtained from raw materials. There are also significant amounts of other vitamins in cod liver:
- Vitamin A - 5 daily norms.
- Vitamin E - 60% of the daily value.
- Chrome - 110%.
- Sodium - at least 55%.
The product is rich in phosphorus, magnesium, and iron.
Cod liver is a leader in the content of polyunsaturated fatty acids , due to which its consumption in food helps prevent diseases of hematopoiesis, heart, blood vessels, metabolic disorders, the development of cancer and Alzheimer's disease.
Similar to pollock liver, the product has a positive effect on the condition of all organs and systems . The effectiveness has been confirmed by long-term observations, and therefore the product is recommended in the following cases:
- To strengthen the immune system.
- To restore vision.
- With a decrease in reproductive capacity.
- To strengthen the skeletal system.
- For skin diseases.
Health Benefits of Cod Liver Oil
Here is a list of some of the most important health benefits of cod liver oil.
1. Benefits of cod liver oil - ensures healthy bones
Vitamin D is an essential nutrient for promoting bone health.
According to research, women living in extremely cold regions do not receive enough sunlight, which means they lack vitamin D. Consequently, they have an increased risk of developing a number of bone diseases, including osteoporosis.
Cod liver contains a healthy balance of vitamin D, which can help you consume the recommended daily dose.
Research shows that the vitamin D in cod liver oil provides numerous benefits. This includes a significant reduction in the risk of bone diseases and related disorders.
2.Benefits of cod liver oil - treats ulcers
Cod liver oil has also shown positive effects in healing ulcers and minimizing the symptoms and development of ulcers.
This discovery was determined in laboratory conditions. It showed that the administration of cod liver to rats had gastric, antisecretory benefits. In addition, cod liver oil given to rats also had a cytoprotective effect on their stomach. It also helps minimize the pain and discomfort of stomach ulcers.
3. Benefits of cod liver oil - improves reproductive health and infant development
Fats play an important role in ensuring a healthy reproductive system and successful pregnancy. Omega fatty acids help the body produce sex hormones, which include both estrogen and progesterone.
The oil has been scientifically proven to improve testicular and ovarian health. Primarily because it contains essential omega-3 fatty acids
In combination with vitamin D, cod liver oil ensures the normal functioning of the endocrine system.
Cod liver oil also contains numerous anti-inflammatory components that help strengthen the pituitary gland, adrenal glands and hypothalamic system. These glands are responsible for regulating the release of sex hormones that help with reproduction and pregnancy.
4.Benefits of cod liver oil - treats arthritis
In the early 21st century, medical experts scientifically established the benefits of cod liver oil for treating arthritis. They stated that the oil has anti-arthritic properties.
At that time, dozens of mothers began feeding their children a teaspoon of cod liver oil daily.
The oil has been proven to have anti-inflammatory properties. It can also be used to reduce pain, treat stiff joints and minimize swelling. These benefits are especially beneficial for people suffering from inflammatory diseases such as rheumatoid arthritis.
Cod liver oil supplements can be used as an alternative to conventional medications. The oil contains non-steroidal components that help treat primary clinical symptoms. It is a safe, healthy way to reduce a range of joint-related symptoms.
5.Cod Liver Oil Benefits – Promotes Cardiovascular Health
Scientific studies have proven that consuming cod liver oil can reduce the chances of developing cardiovascular complications. The oil may help lower triglyceride levels in the blood.
Triglycerides are a type of fat that can have adverse effects on the heart, increasing the risk of developing certain heart diseases.
Additionally, cod liver oil is also beneficial in reducing the symptoms of high blood pressure. As well as balance cholesterol levels.
Laboratory studies (both in humans and animals) have conclusively determined that omega-3 fatty acids can significantly reduce the likelihood of developing atherosclerosis. This is a disease in which the arteries become stiff.
Taking medication and a daily dose of cod liver oil for this condition can reverse the effects of this disease. And also reduce the risk of disease in people with elevated triglyceride levels.
6. Benefits of cod liver oil - eliminates cancer symptoms
Getting a daily dose of vitamin D (both from sunlight and cod liver supplements) has been associated with improvement in symptoms of various types of cancer.
The study found that vitamin D from both of these sources may help women suffering from breast cancer.
It has also been indicated that cod liver oil may have antiproliferative and proapoptotic effects on breast cancer cells. This reduces the risk of developing a tumor.
7. Benefits of cod liver oil - helps control diabetes
An excellent source of omega-3 fatty acids, cod liver oil can significantly help with insulin resistance. It regulates blood sugar levels.
Cod liver oil has also been documented to help reduce symptoms of health complications associated with diabetes. For example, kidney problems.
Research shows that consistent consumption of cod liver oil by pregnant mothers can ensure a safe, healthy birth. With a lower risk of developing diabetes.
The researchers performed a laboratory-controlled test on rats with symptoms of high blood sugar. And also with increased levels of triacylglycerol and high cholesterol. After they were given cod liver, the symptoms decreased. The rats then experienced healthy weight loss and the oil helped control insulin levels.
8. Benefits of cod liver oil - a source of vitamin A
Vitamin A is an essential nutrient and antioxidant that helps minimize oxidative stress. Oxidative stress is also called free radical damage. Free radicals can cause several inflammatory diseases and complications.
Cod liver oil counteracts these effects and eliminates the spread of free radicals. Vitamin A is also beneficial for maintaining eye and brain health. Additionally, it helps control cancer symptoms and plays an important role in hormone production.
9. Benefits of cod liver oil - contains essential omega-3 fatty acids
There is no doubt that cod liver oil is the richest source of essential fatty acids (DHA and EPA). These omega-3 fatty acids have powerful anti-inflammatory components that help minimize prostaglandin production in the body.
You can take cod liver oil supplements as an alternative to anti-inflammatory medications. These fatty acids can help reduce numerous inflammatory symptoms, and they are especially good for treating coronary heart disease.
10. Benefits of cod liver oil - reduces muscle pain
Frequent muscle or bone pain usually indicates a vitamin D deficiency. Since cod liver oil contains a lot of vitamin D, a daily dose of the oil can help gradually relieve bone and muscle pain.
Cod liver oil is especially important for older people who have difficulty getting around. Cod liver oil supplements may help increase joint mobility and flexibility.
11. Benefits of cod liver oil - improves cognitive function
Cod liver oil contains a powerful dose of omega-3 fatty acids, which have also been linked to treating and reducing the symptoms of certain brain diseases. For example, depression, ADHD and bipolar disease.
Several research reports have found that omega-3 fatty acids may indeed have a positive effect on maintaining and regulating cognitive function.
12. Benefits of cod liver oil - helps regulate cholesterol levels
LDL is bad cholesterol that is stored in the fat cells of our body. This type of cholesterol can cause numerous cardiovascular problems (and general health problems).
Because cod liver oil is high in fatty acids, it may help regulate cholesterol levels. And cholesterol, in turn, supports our cardiovascular health.
Contraindications
With all the positive properties of cod fish liver, it should be consumed in limited quantities - 15 g per day . Excessive consumption contributes to weight gain.
There are contraindications for introducing the delicacy into the diet. These include:
- Individual intolerance.
- Inflammatory processes of the gastrointestinal tract.
- Acute diseases of the heart and blood vessels.
- Pathologies of the kidneys and urinary system.
- Inflammatory processes.
People with chronic diseases should consult their doctor . It should be introduced with caution into the diet of children, pregnant and lactating women, and the elderly.
