Benefits of Pork (Pt 3)

FAT CONTENT

Pork contains varying amounts of fat.

The proportion of fat in pork usually ranges from 10-16%, but it can be much higher, depending on the level of trimming and various other factors.

Clarified pig fat, called lard, is sometimes used as a cooking fat.

Like other types of red meat, pork is mainly composed of saturated fats and unsaturated fats, present in approximately equal amounts.

The fatty acid composition of pork is slightly different from the meat of ruminant animals, such as beef and lamb.

 The fat also contains conjugated linoleic acid (CLA), an antioxidant. This antioxidant has been established as helpful in the prevention of certain cancers and heart disease.

A 100 gram serving contains 5 grams of fat. More than 50 percent of this is unsaturated fat which is healthier for you. Some fat is essential in a healthy diet. It provides energy and nutrients for normal growth. Fat also helps to maintain healthy skin. Fat in lean pork contains vitamins A, D, E and K.

VITAMIN CONTENT

Pork is a rich source of many different vitamins and minerals.

These are the main vitamins and minerals found in pork:

• Thiamin: Unlike other types of red meat, such as beef and lamb, pork is particularly rich in thiamin. Thiamin is one of the B-vitamins and plays an essential role in various body functions.
• Selenium: Pork is usually a rich source of selenium. The best sources of this essential mineral are animal-derived foods, such as meat, seafood, eggs, and dairy products.
• Zinc: An important mineral, abundant in pork. It is essential for a healthy brain and immune system.
• Vitamin B12: Only found in foods of animal origin, vitamin B12 is important for blood formation and brain function. Vitamin B12 deficiency may cause anemia and damage to neurons.
• Vitamin B6: A group of several related vitamins, important for the formation of red blood cells.
• Niacin: One of the B-vitamins, also called vitamin B3. It serves a variety of functions in the body and is important for growth and metabolism.
• Phosphorus: Abundant and common in most foods, phosphorus is usually a large component of people's diets. It is essential for body growth and maintenance.
• Iron: Pork contains less iron than lamb or beef. However, the absorption of meat iron (heme-iron) from the digestive tract is very efficient and pork can be considered an outstanding source of iron.

Pork may contain useful amounts of many other vitamins and minerals.

Processed pork products, such as ham and bacon, may contain very high amounts of salt (sodium).

Pork is an excellent source of many vitamins and minerals, including thiamin, zinc, vitamin B12, vitamin B6, niacin, phosphorus, and iron.