Cod is white, flaky, and scrumptious fish, which is available in bulk quantity all over Pakistan. It’s cheap and readily available in the fish markets throughout the year. Healthy cod recipes are a good source of lean protein, essential fatty acids, vitamins, and minerals. The FDA recommended that the consumption of fish should be 2-3 times a week. One serving of fish is about 3.5 ounces. Codfish has low calories, glycemic index, fatty acids, and no fibers. Cod recipes healthy for treating chronic disease and inflammatory conditions in patients. Hence, it is an ideal dish for every individual.
Healthy cod recipes can be prepared in multiple ways such as broiled, grilled, microwave, pan-fried, deep-fried, steamed, and baked. It can be marinated with spices or seasoned with salt and black pepper. Use unsaturated fats like vegetable oil than unsaturated fats like ghee and butter. Olive oil is one healthy option, however; it can increase the calories in fish.
Broiling and grilling is the process of direct heat exposure to the fish. These processes can produce harmful compounds in fish, which are linked to many diseases like Alzheimer’s, diabetes, and heart diseases. Microwave is the process through which energy penetrates and vibrates the molecules of food; therefore, it becomes hot. These waves are hazardous for the human body even though this process helps in preventing the loss of nutrients.
Fried or grilled fish lose or alter many nutrients. By frying, codfish absorb more oil than other fatty fish, which increases their calorie intake. Frying fish loses omega fatty acids as compared to the healthy baked cod recipes. One study found that fried fish was associated with cardiovascular diseases, while baked fish helped improve cardiac hemodynamics. (Dariush Mozaffarian, 2006).
Steaming is the cooking process in which a unique pot is used. Placing fish in that pot and heating over low flame for an extended period may produce cholesterol oxidation compounds. These compounds are contagious for an individual. Baking is the process of dry heat in an oven. Baking fish helps in retaining nutrients and limits the loss of essential fatty acids and vitamin D. Baked cod recipes healthy and preferable more than any other cooking procedure.
Cod Recipes Healthy But Restricted
Healthy baked cod recipes are good for everyone, especially for those who are restricted to fatty foods such as Cardiovascular Disease, Diabetes, Obesity, and Gall bladder diseases. Codfish is loaded with lean protein and low cholesterol, which is an essential requirement in treating all these diseases. In Irritable Bowel Syndrome IBS, Alzheimer’s disease, arthritis, etc. required essential fatty acids i.e., omega fatty acids.
Omega fatty acids facilitate the formation of the brain cells, easily absorbed in the body, and maintain bone health. It also helps in reducing the triglycerides level and homocysteine levels in the blood, which are associated with increased risk of heart strokes. (Harris & Bulchandani, 2006) Baked cod recipes are healthy for preventing an excessive amount of bad cholesterol in the blood.
Cod-recipes healthy for pregnant women because it contains omega fatty acids, Vitamin D Vitamin B6, and B12. Fetal growth required these nutrients in ample quantity. Limitations of these nutrients may cause deficiency and disorder in the fetus. Vitamin B6 and 12 helps in the formation of blood cells and the regulation of body functions. Vitamin D aids in absorbing calcium in the body through which bone formed in the fetus. Healthy baked cod recipes should be enjoyed during pregnancy.
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Diabetic patients are referred to as consume healthy cod recipes because codfish has a low glycemic index. The glycemic index is a measure of blood glucose level in the blood after a meal. Low glycemic food will slowly raise blood sugar levels. Because of this, doctors recommend low glycemic food for diabetic patients. Along with low GI, it contained lean meat and low fatty acids, an excellent combination of nutrients. Baked cod recipes are healthy for diabetic patients for minimizing glucose and lipid in the blood. (A E Järvi, 1999) Beware of no fibers in it, so it is suggested to have a fiber-rich food accompany with healthy cod recipes.
Frying and grilling codfish produce damage free radicals in fish—these free radicle aids in developing the risk of cancers. Baked cod recipes are healthy for cancer patients to limit the number of free radicles in their bodies. That facilitates in preventing the formation of free radicles. Cod recipes are healthy even more by accompanying lots of sautéed vegetables, which enhances its flavor and provides fibers. Fibers are the best nutrient that limits the formation of free radicals and binds these radicles with itself and excretes out from the body.
Healthy baked cod recipes limit the loss of omega fatty acids, and vitamin D and B complex. These nutrients will help in maintaining and regulating body functions. Vitamin D treats arthritis, osteoporosis, and weak bones by absorption and maintaining the blood’s calcium levels. Vitamin B complex prevents foreign particles and supports cell formation such as hairs, skin, and blood. Cod recipes are healthy for Malacard’s patients (resistant to mercury) because codfish contain less mercury than other fishes.
Essential minerals are present in abundant quantity in healthy cod recipes i.e., selenium, phosphorus, iodine, magnesium, iron, zinc, calcium, and potassium. Phosphorus is a vital mineral that works with calcium in the development of bone and teeth. Selenium limits the formation of free radicals and support to DNA production. Iodine helps in forming thyroid hormones. Cod recipes healthy for providing all-important nutrients required to the body.
Healthy Baked Cod recipes assist in reducing weight because codfish has lean meat with low fatty acids. People who are weight-conscious and follow good dietary habits; thus, baked cod recipes are a good source of nutritious food without high fats and carbohydrates and tons of essential nutrients. Baked cod recipes are healthy for cutting down the excess fat and glycogen in the body.
Codfish can be prepared or cooked in many ways, but it is most suitable to consume healthily. Healthy cod recipes help in treating many chronic diseases. Besides, it is worth eating twice or thrice a week for healthy individuals.
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REGARDS: AISHA KAMRAN