Its characteristic feature is a sword-like bill, which is where its name comes from. It’s also one of the fastest known fish in the ocean.
Swordfish has a distinctive nutritional profile and provides many health-promoting effects. However, consuming it too frequently or in large amounts may lead to mercury toxicity (1).
This article reviews the health effects of eating swordfish, including its benefits and downsides, and how much is safe to eat.
Essential nutrients are ones your body cannot produce, so you need to get them from food.
Swordfish is exceptionally high in selenium. This essential trace mineral is important for human health due to its role in thyroid and bone metabolism, immunity, heart health, and male fertility, among other functions (3, 4).
It’s also a great source of vitamin D, a key vitamin for bone health that has also proven beneficial for immunity, heart health, and asthma (5, 6).
Additionally, swordfish is a fatty fish with high amounts of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA are also essential and known to protect against heart and inflammatory diseases and help improve brain health (7, 8).
A 3-ounce (85-gram) serving provides 764 mg of EPA and DHA combined. The 2015–2020 Dietary Guidelines for Americans recommend consuming an average of 250 mg per day. Thus, swordfish is a very rich source (2, 9).
Swordfish may provide multiple health benefits, mostly due to its high omega-3, selenium, and vitamin D contents.
Swordfish provides an excellent source of selenium, a micronutrient that offers important cancer-fighting and heart health benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc and Omega-3. Best of all, it’s low in fat and calories. Swordfish is also a guilt-free choice.
May lower risk factors for heart disease
High blood pressure and cholesterol levels are both risk factors for heart disease.
Omega-3 fatty acids found in swordfish may positively influence blood pressure and cholesterol levels, especially in people with a preexisting heart condition. They don’t appear to interfere with prescription drugs (10, 11, 12).
Research shows that EPA and DHA may lower your blood pressure by decreasing your heart rate and improving blood vessel function and elasticity (11, 13).
They may also lower your blood triglycerides by approximately 20–30% and help prevent blood clots from forming and clogging your arteries (11).
However, they may increase LDL (bad) cholesterol levels, a risk factor for heart disease (11).
Additionally, the vitamin D in swordfish may lower your blood pressure and risk of heart attack. In fact, one study found that people with vitamin D deficiency had a 60% higher risk of heart disease (14, 15, 16, 17, 18).
Evidence suggests that taking vitamin D supplements may lower systolic blood pressure (the top number of a blood pressure reading) by 2–6 mm Hg. It may do this by interacting with multiple systems in your body, including your kidneys and endocrine system (19).
May reduce the risk of cancer
Swordfish may help protect against cancer thanks to its omega-3, vitamin D, and selenium contents.
Inflammation is a predisposing factor for cancer, and omega-3s and vitamin D have anti-inflammatory properties. Studies suggest that both nutrients may help protect against colorectal cancer (14, 20).
Both nutrients may prevent cancerous cells from reproducing and induce their death. Additionally, vitamin D may help stop the growth of new blood vessels that feed those cells (14, 20).
Omega-3s also help prevent cancer from spreading, a process called metastasis. Animal and human research also show that they may reduce colorectal tumor size. However, studies in humans show inconsistent results (20, 21, 22).
As for selenium, it acts as a powerful antioxidant that fights the cancerous effects of excess free radicals in the body. It may have a protective effect against liver, prostate, breast, and lung cancers (23, 24, 25).
Taking selenium supplements may also help people undergoing radiotherapy improve their quality of life and reduce the therapy’s side effects (26).
While this research shows promising results, it’s important to note that it evaluates the effects of particular nutrients, not the effects of eating swordfish itself. Thus, scientists need to do more research on the effects of swordfish specifically.
5 of The Healthiest Fish to Eat and 5 to Avoid
FAQ
Who should not eat swordfish?
How often should you eat swordfish?
Is swordfish healthier than steak?
Is Swordfish good for You?
Swordfish is rich in essential nutrients necessary for health, including selenium and omega-3 fatty acids. Swordfish may provide multiple health benefits, mostly due to its high omega-3, selenium, and vitamin D contents. High blood pressure and cholesterol levels are both risk factors for heart disease.
Is it good to eat fish?
Fish is one of the healthiest foods on earth. It is loaded with important nutrients such as protein and vitamin D. Fish is also a great source of omega-3 fatty acids, which are very essential for body and brain growth and development. Some fish are high in mercury, which is related to brain developmental problems. Eating fish lowers the risk of heart attacks and strokes. Omega-3 fatty acids in fish may combat depression. Fish and fish products are the best sources of vitamin D. Eating fish has been linked to reduce the risk of type 1 diabetes and several other autoimmune diseases. Eating fish protects vision in old age, preventing age-related macular degeneration(AMD).
Is Swordfish a low calorie food?
It is an important antioxidant that helps with the proper functioning of the thyroid gland. Swordfish is a delicious low-calorie food as it does not contain carbs and has good fats. The amount of saturated fat in this fish is also quite low, and so is the amount of cholesterol. A one-ounce serving of swordfish contains only 44 calories.
Can you eat swordfish cooked?
As a large fish, swordfish contains higher levels of mercury than other fish. While the benefits of eating fish typically outweigh the risks of mercury, mercury poisoning from eating fish can occur. It’s healthiest to eat swordfish cooked, as cooking reduces mercury content by up to 30%.