Cod liver is very popular all over the world. In terms of popularity, it can even be put in first place among all canned fish. In addition, the product has a relatively low cost, and is also healthy and tasty.
Cod fish lives in the depths of the Atlantic. Its uniqueness is that the fish meat itself is lean, and the liver has a high calorie content.
| Calories per 100 g, (kcal): | 474 |
| Protein per 100 g, (g): | 6.0 |
| Fat per 100 g, (g): | 50.0 |
| Carbohydrates per 100 g, (g): | 0.0 |
| Glycemic index: | 0 |
Beneficial properties of cod liver, vitamins and minerals
Cod liver is useful for improving visual acuity due to the presence of vitamin A. Fats will also help with this.
The product is an antirachitic agent, as it contains a full dose of vitamin D, which will help cope with this problem even in adulthood. Fish oil also normalizes all metabolic processes and improves the functioning of the endocrine system. Has a beneficial effect on the musculoskeletal system. However, if you have an enlarged thyroid gland, it is not recommended to get too carried away with these canned foods.
Cod liver improves the functioning of the cardiovascular system. This is due to the presence of B vitamins, iron and calcium.
The cholesterol contained in the product is not that harmful. In the process of preparing the liver for use, it transforms into its permissible form. Therefore, this cholesterol does not have any negative effects on the human body.
Comparison of cod liver from different manufacturers
It’s easy to get confused by the variety of cans of cod liver displayed on the shelf of any supermarket. We selected the 4 most popular products in this category and compared them according to three parameters: price, rating and main characteristics.
| Product/Features | Description | Rating | Price |
| The product is made from high quality chilled raw materials. The composition contains vitamins and microelements necessary for proper nutrition. Moderately salty taste | 5 | About 100 rubles |
| The product fully corresponds to what is stated on the packaging. There are no harmful components in the composition. The main feature is a pleasant smell and taste, delicate consistency | 4.9 | About 100 rubles |
| Murmansk-style canned food contains many vitamins and has a rich, slightly salty taste. The product contains a sufficient amount of fat | 4.8 | 132 rubles |
| The product belongs to the category of delicacies and is of high quality. Contains a large amount of vitamins | 4.7 | 228 rubles |
The most budget brands are “Auchan” and “NORD PILIGRIM”, and the most expensive product presented in comparison is “ICAN”, however, prices may vary depending on the retail chain. The quality of all canned food is almost at the same level - all products comply with GOST standards and do not contain antibiotics or harmful components. The difference can be expressed in the amount of salt that was used for preservation - if there is not enough salt, the product may be spoiled at the end of the shelf life.
Video - What happens if you eat oil from a jar of cod liver
https://youtu.be/JOEH3deow9A
Consumption of cod liver during pregnancy and breastfeeding
Before and after childbirth, cod liver can be consumed. It will help strengthen the immune system and is an effective remedy against the development of thrombosis. Prevents the development of anemia and stimulates the proper development of the baby's skeleton in the womb. These same properties are useful for the mother herself. It's no secret that problems with bone mass often arise during pregnancy.
During lactation, cod liver will saturate breast milk with Omega-3 acid, which is very beneficial for the baby's body.
Cod liver for men
For those who play sports and lead a healthy lifestyle, eating fish like cod is a must, but not in large quantities. The product is very high in calories, it is introduced into the diet little by little - for nutritional balance in the body. Cod liver is also necessary for men in intimate terms. No product gives strength and confidence in potency as much as this one. Many people compare fish to Viagra. In fact, this is true: feed men liver more often. The composition contains a component that is responsible for sexual desire.
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Canned cod liver. Benefits and harm to the body
The healthiest canned cod liver that has not been pre-frozen. After it has been frozen and thawed, about 50% of all nutrients are lost.
Not the healthiest canned food with liver and vegetable oil. The calorie content of such a product increases by 1.5 times. Therefore, it is best to drain the oil after opening.
You should not consume the product in large quantities. This is due not only to the high calorie content, but also to the fact that canned food contains from 30 to 180% of the nutrients that the body needs every day. But throughout the day a person eats more than just one can of canned food. Therefore, useful substances also come from other products. An excess of vitamins and beneficial elements does not have the best effect on the human body.
What are the benefits of cod liver in oil?
Nagima Semchukova
certified nutritionist, member of RoSNDP
– Cod is a very tasty fish that lives in the Atlantic Ocean. She has lean meat with a high protein content: 16 g per 100 g of product. What are the benefits of cod liver? It is a source of vitamins A, D and omega-3 essential fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Vitamin A is an antioxidant and is necessary for humans to maintain vision and healthy immunity.
Vitamin D plays an important role in many processes in our body:
- ensures normal growth and development of bones,
- necessary to maintain muscle tone,
- increases immunity,
- prevents the growth of cancer cells,
- necessary for the normal functioning of the thyroid gland, etc.
Omega-3s are essential fatty acids for humans, meaning they are not synthesized in the body and must be obtained from food. They have an anti-inflammatory effect, strengthen blood vessels, affect the process of fat metabolism and blood clotting. They have been found to play an important role in the functioning of the central nervous system throughout life.
It is important to remember that, regardless of the season and epidemiological situation, all groups of the population are recommended to eat a diet balanced in macro- and micronutrients.
Roskoshestvo examined canned cod liver. The results can be found HERE
.
Useful properties and daily intake of cod liver
Do not forget that cod liver is a high-calorie product. She is very fatty, and even though this fat is healthy, you should not lean on her. That is, it is not recommended for one person to eat a whole jar - and it usually contains 150-250 g - in one sitting. 250 g of canned cod liver is about 1500 kcal, which may be the daily requirement for some people.
A healthy person's diet should be balanced and consist not only of healthy fats, but also of other macronutrients. According to research, the optimal ratio is 15, 30 and 55% proteins, fats and carbohydrates, respectively, adjusted for the individual characteristics of each.
It is better for an adult not to exceed a serving of 30–50 g of cod liver per day. It is not recommended for one person to eat a jar of cod liver at a time, as this can cause negative consequences, especially in people with liver and gallbladder disorders, since bile is necessary for the proper breakdown of fats, which cod liver is rich in.
What to combine cod liver with?
Liver is good in moderation. The main rule is not to combine canned liver with other fatty and high-calorie foods. Since cod liver is a food consisting mainly of fats, to maintain balance and obtain other essential macronutrients, it can be combined with various carbohydrate foods, such as bread (ideally whole grain), various cereals, and potatoes. Vegetables and herbs also go well with cod liver (and fiber will also be added to the healthy fats). If you are preparing a salad with cod liver, do not season it with mayonnaise. For dressing, it is better to use natural yogurt or low-fat sour cream.
Compare with other canned fish
Compared to other common canned fish, cod liver contains more vitamins A, E and healthy fats.
Who should not eat cod liver?
Of course, it is contraindicated for people who are allergic. Cod liver can be harmful to health for people with liver disease, gall bladder, or cardiovascular diseases - in such cases, the diet and possible restrictions should be discussed with a doctor.
What to look for when buying canned fish? Read HERE
.
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Composition and calorie content of cod liver
The nutritional value of 100 g of cod liver is as follows:
- proteins – 4.2%;
- fats – 65.7%;
- carbohydrates – 1.2%.
The calorie content of cod liver per 100 grams is 400 kcal for a natural product. When canning cod liver in oil, this figure increases to 613 kcal.
The main beneficial component is fish oil. These are unsaturated acids of the Omega-3 group that are part of fats.
We recommend reading: What are the benefits of fish oil in capsules, instructions for use, reviews
The product contains the following vitamins:
- vitamin K – 110 mg;
- vitamin A – 4.4 mg;
- vitamin D – 0.1 mg.
Filling the product with microelements:
- sodium – 720 mg;
- phosphorus – 230 mg;
- calcium – 35 mg;
- copper – 12.5 mg;
- cobalt – 65 mcg.
Water content is approximately 26% of the total mass.
How to choose and store cod liver correctly
In the vast majority of cases, cod liver can only be obtained in canned form. It is best to choose canned food made directly at sea, since when production is far from the place of fishing due to the transportation of raw materials in frozen form, approximately half of the beneficial properties are lost from the product.
The packaging (tin can) should be inspected for damage and dents, and also checked to see if it is bulging. If there are any deviations from the norm, it is better not to purchase this jar. You should also pay attention to the expiration date of the product. When shaking, you should not hear any clicks or gurgles in the jar.
The shelf life of cod liver in a jar is two years. If canned food is opened, the shelf life is no more than a day.
A little about numbers
Experts weighed the contents of the jars and found that the most liver (78%) was in the Sea Rainbow jar. The least amount - 64% - is in “Tasty Canned Food”. Based on the totality of all violations, “Tasty Canned Food” is included in the list of products with comments.
Not all manufacturers were able to correctly calculate the nutritional value of their products. So, on the “5 Seas” label the fat content is indicated as 55%, but in fact it is 66.2%. This is approximately the same as in other samples. Perhaps the manufacturer was trying to attract an audience of people losing weight with this little lie.
The manufacturer of the Sea Rainbow liver wrote that his product contains as much as 14 grams of protein, but in fact it is 3.8. This is even slightly less than other test participants. Ultramarine pate has the most protein and the least fat.
Harm and benefit
Seafood has been known to mankind since ancient times. Northern peoples regularly consumed it as food. In the diet of the warlike Vikings, cod was considered an essential element.
The secret to the popularity of cod liver lies in its richness in vitamins. Contains vitamins D and omega acids. As a result of regular use, immunity increases, fatigue decreases, and cold is more easily tolerated.
It calms and has a beneficial effect on the body.
Omega acids and vitamin D, which are part of seafood, stop inflammatory processes. They improve blood clotting, increase brain activity and prevent depression. There is an anesthetic effect for pain.
But cod liver can be harmful. With frequent use, an imbalance of omega fatty acids is possible, which negatively affects well-being. The product contains a large amount of vitamins. Oversaturation with them can cause hypervitaminosis.
To avoid harm, it is not recommended to use cod liver for diseases:
- liver;
- kidney;
- gallbladder.
