Is cod healthy?
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Cod is a lean fish that occurs in the North Sea. The fish has a number of very good minerals such as iodine and selenium. In addition, it contains important vitamins such as vitamins B3 and B12. In general there is little or no fat in it, but it may be that fat has been added. The same applies to the amount of sodium. Cod, like other fish, contains methylmercury. You shouldn't get too much of this, so don't overdo it when eating cod.
What is cod
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The cod is a fish from the cod family. The fish is on average 90 cm long, yet they can reach 150 cm long. The fish is found in the Atlantic Ocean and also the North Sea.
Is cod healthy?
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Minerals in cod Cod contains a number of very healthy minerals. For example, a portion of cod of roughly 113 grams can already provide a lot of potassium, phosphorus, selenium and iodine. It contains up to 88% of the recommended daily allowance (RDA) of iodine. An RDA of 58% applies for selenium. The minerals that follow are: phosphorus (56% RDA), potassium (9% RDA), molybdenum (9% RDA).
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Sodium
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Sodium is a mineral that you should not consume too much of. It is a part of salt that can cause high blood pressure and an increased risk of cardiovascular disease. 0.4 gram of sodium is equal to 1 gram of table salt. 1.5 grams of sodium have been determined as an adequate intake for adults. This is enough to replenish the amount of sodium you lose through sweating and urination. The more active you are, the more sodium you lose. The maximum is not to consume more than 2.4 grams of sodium or 6 grams of salt per day. However, most Dutch people eat too much sodium. Fresh cod contains only 0.12 grams of sodium per 100 grams. However, the cod burger contains 0.6 grams of sodium per 100 grams. So it is important to pay close attention to what kind of cod you consume.
Vitamins in cod
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In addition to minerals, vitamins are also well represented in cod. For example, it has a number of vitamins of the vitamin B complex, vitamins B3, B6 and B12 that is. One portion of cod (113 grams) has 109% of the recommended daily amount of vitamin B12.
Fat
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Cod is a lean fish species. There is therefore little or no fat in it. You can buy so-called cod burgers with added fat.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Protein
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Cod may be a lean fish, this does not mean that it contains less protein. One cod contains 18.5 grams of protein. On average, 0.8 grams of protein per kilogram of body weight is required for an adult who does not exercise. This is 1.2 grams for an endurance athlete and 1.8 grams for a strength athlete. Eating fish helps to get to these numbers. Protein is an important building material for the muscles and that is why strength athletes need more of it.
Mercury in cod
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Every fish contains mercury. Cod belongs to the fish with an average amount of methylmercury. This mercury is harmful to pregnant women, fetuses, infants and young children. This group should therefore avoid cod. However, the average adult has developed antibodies that allow you to consume fish, including cod, in normal amounts. It is recommended to eat fish twice a week, including fatty fish at least once.
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Every fish contains mercury. Cod belongs to the fish with an average amount of methylmercury. This mercury is harmful to pregnant women, fetuses, infants and young children. This group should therefore avoid cod. However, the average adult has developed antibodies that allow you to consume fish, including cod, in normal amounts. It is recommended to eat fish twice a week, at least once of which is oily fish.