17. Swordfish: A Meaty Fish with Substantial Vitamin D Levels
Swordfish is a meaty, white-fleshed fish known for its substantial vitamin D content. A 3.5-ounce (100-gram) serving of cooked swordfish provides about 666 IU of vitamin D, which is approximately 83% of the daily recommended intake for adults. This makes swordfish a fantastic choice for those looking to increase their vitamin D intake through their diet. (9)
In addition to vitamin D, swordfish is also a good source of protein, selenium, and vitamin B12. These nutrients support overall health and well-being by promoting muscle growth, maintaining a healthy immune system, and contributing to proper neurological function.
Swordfish can be enjoyed in a variety of ways, such as grilled, baked, or broiled, and it pairs well with a wide range of flavors and accompaniments. When choosing swordfish, be sure to opt for sustainably sourced options to ensure both quality and environmental responsibility.
