Sword fish : nutritional information and benefits !

Swordfish or scientifically called Xiphias gladius is a large predatory fish that many people around the world love to consume. The characteristic feature of this fish is a sword like bill, This is the feature from where its name comes from. This fish is also considered as one of the fastest known fish in the ocean.

This marine food has a distinctive nutritional profile and provide many health promising effects. But remember, consuming it too frequently or in large amounts can lead to Mercury toxicity in your body.

• Nutritional profile of swordfish.

Swordfish is known for its multiple essential nutrients. Most of these nutrients are quite essential for body and it cannot produce it.

It’s an estimation that 85 grams serving of cook swordfish may provide total of 150 calories. 20 grams of protein, 7 grams of fat and no carbohydrate. Addition to these, it has a rich source of selenium, vitamin D, potassium and magnesium.

This marine food is exceptionally high in selenium, Traces of this mineral is quite essential for human health due to its role in thyroid and bone metabolism. Selenium also plays an important role in heart health immunity and male fertility.

Now have a overlook on various health benefits that sword fish may provide.

• Swordfish may lower down risk factors for heart diseases.

The most common risk factors for death and several heart diseases are high blood pressure and cholesterol.

Swordfish is quite high in omega-3 fatty acids that can influence blood pressure and cholesterol levels. Scientific researches and studies show that EPA and FAP may lower down blood pressure levels by decreasing your heart rate and improving blood vessel functioning. Not only this, it can also help in decreasing bad cholesterol levels, which is a great factor of our disease.

Vitamin D is present in Swordfish may lower down your blood pressure and risk of heart attacks. As vitamin D may lower down systolic blood pressure by 6 mmHg.

• May reduce cancer risks.

Chronic inflammation is one of the major cause of several serious health issues including life threatening cancer. Omega 3 and vitamin D with Selenium can help you against cancer.

All these nutrients may prevent cancer cells from reproducing and induce their death. Omega 3 also help in preventing cancer from spreading.

Moreover, Selenium is a powerful antioxidant that fights cancerous effects of access free radicals in the body.

• May optimise bone health.

Vitamin D content and selenium in swordfish may improve your bone health. Vitamin D has a primary role in human body to stimulate calcium absorption inside that. This process is quite essential for bone formation.

On the other hand, selenium is less well known than vitamin D. This mineral plays a role in promoting bone health by influencing bone metabolism.

• The conclusion.

Although Swordfish is a popular fish rich in omega-3 fatty acids, selenium and vitamin D. But it’s high in Mercury content. This is a toxic metal with detrimental effects on brain health. So it is advised to add the swordfish in diet sometimes in a month.

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