The Benefits of Swordfish
Swordfish offers many health benefits, especially for people who are following low-carbohydrate, high-protein diets. It has no carbohydrates and contains essential amino acids and omega-3 fatty acids. However, it belongs to a small group of fish that are not recommended for consumption by pregnant or lactating women.
A 3-ounce serving of swordfish cooked using a dry heat method contains 146 calories, 55 percent of the daily value of protein, 42 percent of the DV of fat, 6 percent of the DV of saturated fat and 22 percent of the DV of cholesterol. It has a nominal amount of sodium and no fiber or carbohydrates.
Protein accounts for 55 percent of the calories in swordfish. Metabolism breaks down protein into its separate amino acid structures. Amino acids are vital to creating, repairing and maintaining cells and human growth and development. Amino acids can be separated into three categories: nonessential, conditional and essential. The body produces both nonessential and conditional amino acids, but you may have to supplement your normal conditional amino acid production with food products if you're sick or stressed out. The body cannot manufacture essential amino acids. They come purely from the food you eat. Amino acids reduce inflammation and may help lower the risks of heart disease, certain cancers and arthritis. They are essential to nerve health and vision. Swordfish is a rich source of both essential and conditional amino acids.
Swordfish contains a significant amount of fat, but the majority of that fat consists of heart-healthy mono- and polyunsaturated fats. These fats aid in lowering cholesterol and the risk of coronary artery disease. Specific types of polyunsaturated fats known as omega-3 fatty acids may help reduce inflammation and the risks of heart disease, certain types of cancer, arthritis, diabetes, osteoporosis and certain psychiatric disorders and may play a role in retaining memory and cognitive performance as you age, according to the University of Maryland Medical Center. The body cannot produce omega-3 fatty acids, so you must get them from your diet.
A 3-ounce serving of swordfish supplies 106 percent of the adult male recommended dietary allowance for selenium. Selenium plays roles in energy production, digestion and maintaining healthy skin and nerve cells. The same serving of swordfish provides 106 percent of the adult male RDA for vitamin B-12, which aids in red blood cell formation, neurological health and DNA synthesis. Swordfish also offers 94 percent of the adult male RDA for vitamin D. Vitamin D is important for calcium absorption and regulating the calcium-to-phosphate ratio in blood and bones, which promotes bone health.
Because swordfish eat large numbers of smaller fish, they contain high levels of mercury, which can delay children's brain and nervous system development. The National Resources Defense Council recommends that pregnant women avoid eating swordfish.
- Epicurious Food Dictionary: Swordfish
- USDA National Agricultural Library Full Report: Nutrient Data for 15111, Fish, Swordfish, Cooked, Dry Heat
- University of Maryland Medical Center: Protein in Diet - Full Report
- University of Maryland Medical Center: Fat - All Information
- University of Maryland Medical Center: Omega-3 Fatty Acids
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Selenium
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheets: Vitamin B12
- National Institutes of Health Office of Dietary Supplements: Dietary Supplment Fact Sheet: Vitamin D
- Natural Resources Defense Council: Consumer Guide to Mercury in Fish
Christine Gray began writing professionally in 1997, when a trade publishing company hired her as an assistant editor. She wrote her first screenplay in 1998 and has been covering health and nutrition since 2009. Gray graduated with a Bachelor of Arts in English literature from the University of Michigan.