Swordfish: benefits and properties

The swordfish It is probably one of the best known fish for its shape and appearance, although this does not mean in reality that we are faced with a very consumed food, although its meat is delicious and very soft, and its nutritional benefits are more than interesting in diets healthy and balanced.

It is a fish that belongs to the family of the Xifidos (order of the Peciformes), and is popularly also known by the name of swordfish.

Its shape is very characteristic: it has an elongated, large body, which is characterized by its rigid beak that often resembles the shape of a sword (hence its name).

Nutritional properties of swordfish

The swordfish It is characterized nutritionally speaking by being a semi-porous fish, which means that it is located at an intermediate point between white fish and blue fish. Although we must take into account a basic question: there are no semi-fat fish as such, but in fact depending on the time of year the fish in question can be white or blue to reduce or increase its fat content.

In the case of swordfish, 100 grams of edible portion of this fish contribute 4 grams of fat and 110 calories. It contributes an interesting amount in proteins of high biological value, although in smaller content than the palometa (which is also a semi-blue fish).

Although its protein content is somewhat lower compared to other fish, it does however provide more vitamins (vitamin A, B3, B6, B9 and B12) and minerals (iron, phosphorus, magnesium, potassium and sodium).

Benefits of swordfish

Swordfish is a fish that contributes a slightly higher amount of fat compared to other fish, but thanks to its different nutritional benefits is advised in healthy and balanced diets.

Among its vitamin content, we can highlight:

  • Vitamin A: essential for vision, contributes to the growth, maintenance and repair of the skin, tissues and mucous membranes; It also favors resistance to infections.

  • Vitamin B3: participates in the use of the energy contained in the so-called macronutrients (ie fats, proteins and carbohydrates). In addition, it is essential in the synthesis of glycogen and in the production of sex hormones.

  • Vitamin B9: popularly known as folic acid, is essential for pregnancy and especially for those women who plan to become pregnant, because it prevents defects in the placenta and the growth and development of the fetus.

  • Vitamin B12: essential for the proper functioning of neurons, as well as for the maturation of red blood cells.

Regarding its mineral content, it provides iron (helps prevent iron-deficiency anemia), potassium (intervenes in the balance of water inside and outside the cell), magnesium (related to the proper functioning of muscles and nerves) and phosphorus ( present in the bones and teeth).

Images | megan.chromik This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

Foods Rich In Selenium - Swordfish (June 2021)