Cod (Gadus morhua) is presented as a lean, low‑calorie fish with easy‑to‑remove small bones, making it suitable for older adults and children. It supplies complete protein, iodine, selenium, vitamin B12 and phosphorus, supporting muscle maintenance, thyroid function and bone health. Recommended preparation methods include baking, steaming or light stewing with herbs and lemon to preserve its light texture.
European anchovy (Engraulis encrasicolus) is described as a small oily fish rich in protein, omega‑3 fatty acids (EPA and DHA), vitamin B12, calcium, phosphorus and selenium. These nutrients aid muscle strength, heart health, brain function and bone density in seniors. Because canned anchovies are typically high in salt, consumption should be limited for people with hypertension, heart failure or kidney disease, and they are best used as a modest addition to salads, sandwiches or mixed‑fish dishes.
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Atlantic cod (Gadus morhua) · European anchovy (Engraulis encrasicolus) · Poland · Senior citizens