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
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 | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Endocannabinoid System (ECS) | Omega-3 Fatty Acids | Production of docosahexaenoyl ethanolamide (DHEA) and eicosapentaenoyl ethanolamide (EPEA), N-acyl ethanolamines for endocannabinoid-like signaling | |
| Hormonal Response | Omega-3 Fatty Acids | Support hormonal balance through membrane integrity and anti-inflammatory effects | |
| Hormonal Response | Taurine | Exhibits adaptogenic properties by buffering the brain against chronic stress and regulating the HPA axis, including reductions in cortisol | |
| Inflammation | Omega-3 Fatty Acids | 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 | |
| Methylation | Omega-3 Fatty Acids | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| Mitochondrial Support | Creatine | Supports ATP recycling via phosphocreatine system; buffers high-energy demand in neurons; enhances mitochondrial energy buffering | |
| Mitochondrial Support | Taurine | Protects mitochondrial function under oxidative stress; stabilizes mitochondrial membranes; supports ATP production | |
| Neurochemical Balance | Omega-3 Fatty Acids | Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation | |
| Neurochemical Balance | Taurine | Modulates calcium handling; influences GABAergic tone; supports neurotransmitter balance | |
| Oxidative Stress | Omega-3 Fatty Acids | — | |
| Stress Response | Omega-3 Fatty Acids | Improve vagal tone and HRV control, improve cortisol rhythms | |
| Stress Response | Taurine | Buffers HPA axis dysregulation; reduces cortisol; supports stress resilience |
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