Health Benefits of Swordfish

A large fish weighing hundreds of pounds, the swordfish is a dense meaty fish. It also has a slightly sweet flavor and many health benefits!

Heart Health

Swordfish contains  tons of omega-3 fatty acids and has a good ratio with that of omega-6. This combination is known to help reduce inflammation as well as high blood pressure. Researchers have discovered that swordfish also contains good amounts of omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids help to regulate blood pressure, which lowers the strain on the cardiovascular system and boosts heart health. This reduces the risk of stroke, heart attack, and atherosclerosis.

Protein Packed

Swordfish is an excellent source of protein. Nutritionists have found that the essential amino acids found in swordfish are in sufficient amounts to help with an active metabolism. A serving of swordfish has roughly 20 grams of proteins, which are needed for the maintenance of healthy tissues such as skin, hair, and muscles. The body uses proteins to produce enzymes and transport oxygen.

Bone Strength 

A single serving of swordfish is going to provide you with over 90 percent of the daily recommended allowance of selenium. Studies show that selenium is used to improve bone health and strengthen teeth, hair and nails. Selenium is an antioxidant that ensures the proper functioning of the thyroid gland.

Nerve and Muscle Support

A serving of swordfish supplies magnesium to your muscles. Your muscles use magnesium to help them to contract. Plus this same serving has nearly 10 percent of your recommended daily allowance for potassium. Potassium is a mineral that works with the sodium consumed to help keep a proper water balance in your body. If you have more sodium than potassium, it is possible to have high blood pressure.

Calcium Absorption

Swordfish provides nearly 100 percent of your daily requirement for vitamin D, a fat-soluble nutrient that helps your body absorb calcium. It plays a role in the healthy growth of bones. Researchers as well as nutritionists urge the consumption of sufficient calcium amounts to stop the development of thin or brittle bones.

Is swordfish sustainable?

North Atlantic swordfish is one of the most sustainable seafood choices. It is fully rebuilt and one of the most environmentally responsible pelagic longline fisheries in the world.

Can pregnant women eat swordfish?

Many doctors suggest not consuming swordfish if you are pregnant or nursing. Swordfish has been found to contain high levels of mercury. Mercury consumed during pregnancy has been linked to developmental delays and brain damage.

How long does swordfish last?

If you defrost swordfish in the fridge, it can be kept for an additional 1 to 2 days in the refrigerator before cooking. Swordfish that was thawed in the microwave or in cold water should be cooked immediately. If you buy swordfish fresh, it will last up to 2 days in the fridge but it is best eaten sooner.


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