Pork is a globally popular red meat, especially prevalent in East Asia. Beyond direct consumption, it is processed into various preserved products like ham, bacon, and sausages.

A 100 g serving of cooked ground pork provides:

Calories: 297

Water: 53%

Protein: 25,7 g

Carbohydrate: 0 g

Sugar: 0 g

Fiber: 0 g

Fat: 20,8 g

Like all meats, pork is primarily a source of protein. It also offers a rich supply of essential vitamins and minerals, including vitamin B12, B1, B6, B3, iron, phosphorus, selenium, and zinc. Additionally, it contains beneficial compounds such as creatine, taurine, glutathione, and cholesterol, all contributing to overall health.

Maintaining muscle mass

As individuals age, particularly without regular exercise or a balanced diet, muscle mass naturally declines, leading to various health issues. A deficiency in high-quality protein can accelerate this muscle degeneration, increasing the risk of age-related muscle atrophy. Consuming pork or other protein-rich foods is an effective strategy to acquire high-quality protein, which is vital for preserving and maintaining muscle mass.

Cooked lean pork contains approximately 26% protein by fresh weight. Dried lean pork can provide up to 89% protein, making it one of the most concentrated protein sources available. Moreover, pork delivers all 9 essential amino acids required for muscle growth and the maintenance of bodily functions.

Boosting exercise performance

Beyond maintaining muscle mass, consuming meat can also enhance muscle function and physical performance. Pork is rich in high-quality protein and numerous muscle-benefiting nutrients, including taurine, creatine, and beta-alanine. Beta-alanine is crucial for producing carnosine, a substance essential for optimal muscle function. Elevated carnosine levels in muscles can reduce fatigue and significantly improve exercise endurance.

Important considerations

It is crucial to avoid eating raw or undercooked pork due to the potential presence of parasites that can infect humans. Proper cooking eliminates these risks.

Pork tapeworm

The pork tapeworm (Taenia solium) is an intestinal parasite that can reach lengths of 2-3 m. In some cases, it causes cysticercosis, with one of its most severe manifestations being epilepsy.

Parasitic roundworm

Trichinella is a parasitic roundworm responsible for Trichinosis. Consuming raw or undercooked pork elevates the risk of this disease. Mild cases typically present with symptoms such as diarrhea, abdominal pain, nausea, or heartburn, and some individuals may even be asymptomatic. However, severe cases can lead to weakness, muscle pain, fever, swelling around the eyes, and, rarely, death.

Toxoplasmosis

Toxoplasma gondii is a single-celled parasite, visible only under a microscope. The most common cause of infection is eating raw or undercooked pork. While infections often produce no symptoms, they can lead to Toxoplasmosis in individuals with weakened immune systems. Symptoms are usually mild, but can occasionally become life-threatening.

Bao Bao (According to Healthline)