Nutritional benefits of pork

Pork is a nutritious and versatile food that has established itself as an excellent option within a balanced diet. Rich in high-quality proteins, B-group vitamins, and essential minerals such as zinc, iron, and phosphorus, pork contributes to tissue growth and maintenance, strengthens the immune system, and provides energy for daily life. A 125-gram serving of pork loin provides approximately 30 grams of protein, making it an ideal choice for those seeking a healthy and nutritious diet.

Nutritional properties of pork

B-Group vitamins

Pork stands out for its content of B vitamins, including B1 (thiamine), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin) — all essential for optimal energy metabolism and proper nervous system function. For instance, pork provides around 0.79 mg of thiamine per 100 g of lean cuts, a significantly higher amount than that found in most other meats.

Essential minerals for the body

It also provides minerals such as zinc, potassium, phosphorus, iron, and selenium, which are necessary for the formation of red blood cells, the maintenance of bones and muscles, and overall body health. The iron in pork is primarily heme iron, which has high bioavailability.

Healthy fats and low cholesterol content

Pork fat, which is mainly monounsaturated, helps maintain normal cholesterol levels, making it compatible with healthy diets. Lean cuts contain between 2% and 11% intramuscular fat, and most of the fat in pork is subcutaneous, meaning it can easily be removed. In addition, about 42.9% of this fat is monounsaturated, compared to a lower proportion of saturated fats.

Health and wellness benefits of pork

Strengthens the immune system

Eating pork regularly provides numerous health benefits. Its zinc and selenium content strengthens the immune system, as these nutrients play key roles in defense mechanisms, tissue repair, and the prevention of cellular damage.

A natural source of energy

B-group vitamins help reduce fatigue and provide energy. Moreover, its balanced lipid profile supports cardiovascular health. For athletes and active individuals, pork is ideal due to its high content of essential amino acids, which promote muscle recovery and development. It is recommended consuming 3 to 4 servings per week of lean pork, 100 to 125 grams each, as part of a varied and balanced diet.

Suitable for all ages

Pork is suitable for all ages, from childhood to old age, thanks to its easy digestibility and culinary versatility. Including pork in the daily diet allows people to enjoy a nutritious, complete, and delicious food. In childhood, for example, a medium portion of lean pork can provide between 10% and 18% of the daily zinc requirements for children aged 6 to 10, also contributing to cognitive, immune, and growth development.

Pork and sustainability

Pork production has made significant progress in terms of sustainability and animal welfare. Technological innovation on farms ensures a controlled environment and optimal nutrition for animals, guaranteeing high-quality and healthy products for the whole family. Thus, choosing pork not only provides nutritional benefits but also supports responsible practices within the meat industry.

Source: Interporc.