Swordfish


Swordfish Benefits: 
Boosts immunity | Healthy bones | Antioxidants | Cardiovascular disorders | High cholesterol | Cancer | Brain and neurological | Obesity | 

Swordfish Nutrition:
Serving size: 100 g

Nutrients Amount
Water 73.38 g
Energy 144 kcal
Protein 19.66 g
Total lipid (fat) 6.65 g
Minerals
Calcium, Ca 5 mg
Iron, Fe 0.38 mg
Magnesium, Mg 29 mg
Phosphorus, P 255 mg
Potassium, K 418 mg
Sodium, Na 81 mg
Zinc, Zn 0.66 mg
Vitamins
Thiamine 0.075 mg
Riboflavin 0.053 mg
Niacin 7.76 mg
Vitamin B-6 0.543 mg
Folate, DFE 2 µg
Vitamin B-12 1.7 µg
Vitamin A, RAE 36 µg
Vitamin A, IU 120 Iu
Vitamin E (alpha-tocopherol) 2.02 mg
Vitamin D (D2 + D3) 13.9 µg
Vitamin D 558 IU
Vitamin K (phylloquinone) 0.1 µg
Lipids
Fatty acids, total saturated 1.602 g
Fatty acids, total monounsaturated 2.971 g
Fatty acids, total polyunsaturated 1.147 g
Fatty acids, total trans 0.047 g
Cholesterol 66 mg

Source: USDA Nutrient Database No. 28
Health Benefits of Fish (Swordfish):
Antioxidant:
Swordfish contains many vital antioxidant compounds like selenium and omega-3 fatty acids. Fatty acids help scavenge free radicals and prevent inflammatory disorders like rheumatoid arthritis, heart diseases, diabetes II, osteoporosis, brain and neurological disorders. Moreover, selenium has a unique property of binding to the harmful mercury to help neutralize its harmful effect on the body. Many research studies indicate the importance of selenium in mercury metabolism.

Bones:
Swordfish is an excellent source of Vitamin D and provides almost 100% of the recommended daily requirement for the Vitamin D. Vitamin D helps in proper absorption of calcium and maintains bone health, thus decreasing risk of medical condition like osteoporosis. Vitamin D also helps to promote growth of the bones.

General Nutrition:
Swordfish is an excellent protein source with 20 g of protein for every 100 g. Protein is important for general growth and development of the body as it helps to repair tissues and produce enzymes to help in transporting oxygen. In addition, protein also acts as building blocks of muscles and perform many other essential activities.