Cod
Overview
Cod is a lean fish providing omega-3s, taurine, creatine, and complete protein, supporting brain health and neurotransmitter function. Cod has a DIAAS score of 101-104, indicating high protein quality. Taurine regulates calcium signaling, antioxidant defense, and neurotransmission, and cod provides taurine along with creatine for ATP recycling support.
Recipes
Substances
1 substance in this food
Taurine
Osmoregulator; GABA modulation; mitochondrial membrane stabilizer; anti-inflammatory
Preparation Notes
- Best prepared with gentle cooking to preserve nutrients and prevent formation of advanced glycation end products (AGEs)
- Sustainable seafood option with lower heavy metal burden than larger predatory fish
- Part of diverse fish intake strategy
- Supports neurotransmitter and energy metabolism
- Light/gentle cooking preserves creatine levels
Biological Target Matrix
| Biological Target | Substance | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Gut–Brain Axis & Enteric Nervous System (ENS) | Omega-3 Fatty Acids | Contextual / minor contributor | — | |
| Inflammation & Oxidative Stress | Omega-3 Fatty Acids | Contextual / minor contributor | Specialized Pro-Resolving Mediators (SPMs) - resolvins, protectins, maresins terminate inflammation without immunosuppression, downregulate COX-2, inhibit neutrophil infiltration, enhance macrophage clearance, limit glutamate-induced excitotoxicity. Production of DHEA and EPEA (N-acyl ethanolamines) feeds into CB2-related anti-inflammatory signalling; ECS lipid mediators regulate immune tone and microglial activation (primary anchor for ECS mechanism: Inflammation & Oxidative Stress). | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Omega-3 Fatty Acids | Contextual / minor contributor | Improve vagal tone and HRV control, improve cortisol rhythms | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Taurine | Contextual / minor contributor | Buffers HPA axis dysregulation; reduces cortisol; supports stress resilience | |
| Methylation & One-Carbon Metabolism | Omega-3 Fatty Acids | Contextual / minor contributor | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| Mitochondrial Function & Bioenergetics | Creatine | Contextual / minor contributor | Supports ATP recycling via phosphocreatine system; buffers high-energy demand in neurons; enhances mitochondrial energy buffering | |
| Mitochondrial Function & Bioenergetics | Omega-3 Fatty Acids | Contextual / minor contributor | ECS-related lipid signalling may influence mitochondrial coupling/efficiency (context-dependent; largely preclinical). Omega-3 incorporation changes membrane fluidity (secondary anchor for ECS mechanism: Mitochondrial Function & Bioenergetics). | |
| Mitochondrial Function & Bioenergetics | Taurine | Contextual / minor contributor | Protects mitochondrial function under oxidative stress; stabilizes mitochondrial membranes; supports ATP production | |
| Neurotransmitter Regulation | Omega-3 Fatty Acids | Contextual / minor contributor | Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation | |
| Neurotransmitter Regulation | Taurine | Contextual / minor contributor | Modulates calcium handling; influences GABAergic tone; supports neurotransmitter balance |
References
- EPA & DHA (Omega-3): Sardines, mackerel, salmon, tuna, cod liver; anti-inflammatory; membrane fluidity; neurotransmitter receptor function
- Taurine: Regulates calcium signaling, antioxidant defense, and neurotransmission; food sources include scallops, clams, dark-meat poultry, mackerel (cod also contains)
- Creatine: Supports ATP recycling in neurons; enhances working memory and cognitive processing speed; food sources include beef, lamb, pork, salmon, tuna, cod, scallops
- Cod has DIAAS score of 101-104, indicating high protein quality; lean protein, taurine source