Benefits of swordfish, and information on the nutritional properties provided by this semi-fatty fish, known by the name of swordfish.

The swordfish is probably one of the most known for their shape and appearance fish, although this does not actually mean that we are facing a food widely consumed, although their meat is delicious and very smooth, and its nutritional benefits are more than interesting in healthy and balanced diets.

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

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

Nutritional properties of swordfish

The swordfish is characterized nutritionally being a semi – fat fish, which means it is at an intermediate point between the white fish and blue fish. Although we must take into account a basic question: there are no semi-fatty fish as such, but in reality depending on the time of year the fish in question can be white or blue when its fat content is reduced or increased.

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

Although its amount of protein is somewhat lower compared to other fish, it does 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 provides a somewhat higher amount of fat compared to other fish, but thanks to its different nutritional benefits, it is recommended 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 against infections.
  • Vitamin B3: participates in the use of the energy contained in the so-called macronutrients (that is, 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, it is essential for pregnancy and especially for those women who plan to become pregnant, thanks to the fact that it prevents defects in the placenta and in 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 bones and teeth).


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