The wonders of pork
In addition to its good taste and texture, pork provides us with a wide range of nutrients.
Meat contains protein of a high biological quality. In other words, the protein is bioavailable as it contains all the essential amino acids in appropriate amounts, with no anti-nutrients to block absorption. Meat is also an important source of vitamins and minerals. The following provides an overview of the nutrient content of pork.
Protein in pork
Protein is made up of amino acids. Even though 190 amino acids are known today, only 20 are necessary for the formation of protein. Of the 20 amino acids, there are nine types (including histidine) that humans cannot produce themselves. These must be supplied by food. The nine essential amino acids are leucine, isoleucine, valine, histidine, lysine, methionine, phenylalanine, threonine and tryptophan.
Protein in pork contains all nine essential amino acids, which are the building blocks of protein. This is different from the protein that derives from plant sources. They usually need to be combined with two or more sources to provide all the essential amino acids that the body needs. Vegetable sources also contain anti-nutrients. These are components such as phytic acid that block the absorption of certain minerals and protein. Combining many vegetables and smaller amounts of animal-sourced protein help to ensure an intake of high-quality protein as well as many other essential nutrients.
Fat in pork
The fat content of pork has decreased over time. Between 1975 and 1993, for example, one-third of the pig’s fat was replaced with meat due to changes in breeding and feeding. Fat has also been trimmed away from various cuts, with some cuts showing no visible fat at all, ie. with a fat content of 1-2 grams per 100 g. Examples include trimmed tenderloin, trimmed fillet and topside.
Vitamins and minerals in pork
Pork contains a wide range of vitamins and minerals. The table below shows how much the various vitamins and minerals in different types of meat contribute at levels that can be nutrition-claimed according to European legislation. A high content is indicated in pink, contributing at least 30 per cent of the recommended daily intake. If it is a source of a given nutrient, it is indicated in light blue and contributes between 15 and 30 per cent of the recommended daily intake. Pork is rich in vitamins B1, B3, B2, B6 and B12 as well as potassium, phosphorous, zinc and selenium. Offal is another matter. Danish liver paste has a high content of many vitamins and minerals. (refer to table).
Vitamin B12 can be found in various forms, but not all of them can be used in the human body. The absorption of B12 is highly complex. A low content in the diet and poor absorption can lead to B12 deficiency, which is particularly widespread among the elderly and vegetarians, especially vegans. A deficiency of vitamin B12 is the main cause of megaloblastic anemia as well as other diseases.
Zinc plays a significant role in our cell division, growth and development. It also has a positive effect on the immune system. According to the table, different types of meat provide 18-43% of the recommended daily intake.
Selenium is an essential trace element which has antioxidant functions in the human body. Liver paste, for example, provides 35% of the recommended daily intake.
Iron in the diet plays an important role in maintaining iron balance. It is found in several foods and is present in two different forms: heme iron and non-heme iron. Heme iron comes from hemoglobin and myoglobin and only comes from animal sources. It has a high bioavailability and 15-35% is easily absorbed if the body is deficient in iron. Some studies have shown that the content of heme iron is 60-80% in pork.
Meat factor
In addition to the fact that pork contains many different nutrients, it also contains a mechanism that helps absorb the iron present in vegetables sources. Beef and veal, chicken and fish also have this ability, which is known as the “Meat Factor”. So, a meal containing between 15-50 grams of meat or fish combined with dark green vegetables, whole grain products and legumes will enable you to absorb up to 150% more iron from the vegetable iron sources.
