However, it is worth noting that swordfish from some geographical areas are farmed in an unsustainable manner. For anyone interested, the full recommendations from Monterey Bay are available here. Despite having several nutritional benefits, there are also some drawbacks to consider about swordfish.
Swordfish are a large predatory fish high on the food chain. Since this fish consumes a wide variety of prey and lives for a long time, it can accumulate significant amounts of mercury In one study that analyzed the mercury levels and seafood intake of people, swordfish consumption, unfortunately, had the largest association with blood mercury levels Furthermore, the National Marine Fisheries Service Survey evaluated the mercury content across different seafood species between and The results of this study found that the mean mercury concentration of swordfish was 0.
This mercury content was approximately twenty times more than the amount found in Atlantic mackerel 0. For other adults, these organizations recommend eating no more than one portion of swordfish per week.
On this note, anyone looking for lower mercury fish should look into sprats a nutritious, low-mercury fish. Since swordfish fishing can be difficult, these fish tend to be some of the most expensive commercial fish.
For individuals who are looking at swordfish just for its nutritional values rather than taste , then there are more affordable options that offer better value. For example, sardines offer many of the same nutritional benefits as swordfish, and they cost a fraction of the price. This method simply involves cooking the swordfish fillets for a few minutes on each side until done.
For a delicious idea, this lemon garlic swordfish recipe looks delicious. For: 6. Instructions Heat the olive oil in a medium pan and cook the carrot, shallot and celery until wilted. Add the lemon juice and let it evaporate. Mix in the chilli flakes and swordfish and cook over medium heat until the swordfish begins to turn white.
Add the milk and cream and carefully bring to the boil. Stir in the spinach and cover. Cook over medium heat until the spinach wilts. Stir in the salt and pepper according to taste, garnish with parsley and serve immediately. The — Dietary Guidelines for Americans recommend consuming an average of mg per day. Thus, swordfish is a very rich source 2 , 9. 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. Omega-3 fatty acids found in swordfish may positively influence blood pressure and cholesterol levels, especially in people with a preexisting heart condition. Research shows that EPA and DHA may lower your blood pressure by decreasing your heart rate and improving blood vessel function and elasticity 11 , However, they may increase LDL bad cholesterol levels, a risk factor for heart disease Additionally, the vitamin D in swordfish may lower your blood pressure and risk of heart attack.
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 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 , 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 , 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 , 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 , Thus, scientists need to do more research on the effects of swordfish specifically.
Swordfish has about. By comparison, pollock has. The good news is that it's not a death sentence to eat swordfish once in a blue moon.
0コメント