Saturday, March 3, 2012

Vary your Proteins for a Balanced Plate #NNM @EatRight #GardenCuizine

Cod Fish 

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) recommends consuming marine and plant sources of omega-3 as part of a heart healthy, cardio-protective diet. A well-balanced diet includes a variety of protein selections. Fish contains high-quality protein and essential nutrients. Cod fish is low in saturated fat, low in mercury, and contains omega-3 fatty acids, which are healthy for your heart, eyes and brain. 

Fish Oil 
Fish oil supplements may be made from cod livers, mackerel, herring, tuna, halibut, salmon or even whale or seal blubber. Fish oil supplements may also contain small amounts of vitamin E for spoilage prevention or may be combined with calcium, iron, or vitamins A, B1, B2, B3, C or D. Cod liver oil provides a source of omega-3 fatty acids (eicosapentaenoic acid - EPA and docosahexaenoic acid - DHA).

Pacific vs Atlantic Cod
Cod may be mislabeled at the grocery or fish market. Case in point - Oceana, an advocacy science-based group to protect the worlds oceans, found that Pacific cod was often mislabeled and substituted for Atlantic cod.* Both species taste similar and have similar nutrition profiles. Pacific cod is considered an ocean-friendly seafood choice, whereas Atlantic cod once plentiful for New England fisherman, has decreased in population from over fishing.

Species of Cod include:

    I'm Blogging National Nutrition Month
  1. Pacific Cod: Gadus macrocephalus
  2. Atlantic Cod: Gadus morhua
  3. Greenland Cod - Gadus ogac
Stay tuned for an easy recipe for Baked Cod in the next GardenCuizine post
Related Links
Fish Oil
Eat Seafood Twice a Week
Fish Consumption Advisories
*Seafood is Underinspected - Fraudulent findings by Oceana
Check out CHIA Super Seed Nutrition for non-fish source of Omega-3
Photo courtesy of Wikipedia: Hans-Petter Fjeld (CC-BY-SA)” Cod, Gadus morhua, taken thru glass at Atlanterhavsparken, Ă…lesund, Norway
 Blog post ©2012 Wind. All rights reserved.

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