Pork, the meat of the pig, is consumed in many countries but is prohibited in some religions, notably Islam and Judaism. Ways of cooking pork include grilling and roasting; pork may also be processed to form ham, bacon and gammon. Almost all parts of the pig's body are eaten; these give rise to the different cuts such as shoulder, loin and ribs. Although not normally consumed in the United States, pork ears, tails and feet make up Brazil's national dish, a stew called feijoada.
Macronutrients
According to LIVESTRONG.com's MyPlate, 4 oz. of pork has 140 calories and 22 g of protein. Protein is essential for the maintenance and synthesis of muscles, organs, enzymes and hormones. Meat protein is superior to plant protein because it contains all the essential amino acids -- amino acids that cannot be synthesized by the body and must be obtained from the diet. Four ounces of pork contains 4.5 g of fat, only 1.5 g of which is saturated. Saturated fat should be limited to less than 20 g per day. The remaining 3 g of fat in a 4 oz. serving of pork is the monounsaturated type, which is heart healthy.
Vitamins
Pork is an excellent source of the vitamins niacin, riboflavin, thiamine and B-6. Niacin, or vitamin B-3, is important in the conversion of foods to energy, as well as for proper digestion and nervous system function. Riboflavin, or vitamin B-2, and thiamine, or vitamin B-1, are also important for the conversion of foods to energy. Riboflavin plays further roles in the maintenance of good vision, while thiamine helps to support a healthy immune system. Vitamin B-6 is important for amino acid metabolism, synthesis of neurotransmitters and healthy red blood cell function.
Minerals
Pork is a good source of selenium and zinc. Selenium is a trace element that is a component of some of the body's antioxidant enzymes. These enzymes help to neutralize free radicals and attenuate free radical-induced damage. This trace element is also required for optimal male fertility. Zinc is a mineral that supports a healthy immune system and aids in wound healing.
Pork or Beef?
Which is healthier, pork or beef? If you compare similar cuts of pork and beef, for example pork tenderloin and beef tenderloin, you will find that pork is healthier. Pork contains fewer calories, less fat and less saturated fat than beef. However, beef contains more iron, roughly double the amount in pork. You should always choose lean cuts and choose healthier ways of cooking, for example, grilling instead of frying. Many believe it's best to choose organic whenever possible, as organic products are produced in a more environmentally friendly way, and more attention is given to animal welfare.
References
- LIVESTRONG.com: MyPlate: Pork
- "McCance and Widdowson's the Composition of Foods: Summary Edition, 6th Edition"; Food Standards Agency; 2002
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