Fresh pork meat, nutritional properties and health benefits

The battle waged in Europe by the lobbyists of  Lab meat (laboratory meat) against red meats stimulates an objective reflection on the nutritional properties and health benefits associated with the consumption of fresh pork meat. (1)

High biological value proteins and essential micronutrients at a good price, of particular importance in the economic crisis of the Covid-19 era. Without giving up flavors and traditions which also find space, without excess, in the Mediterranean diet. Nor the safety, quality and sustainability that characterize 100% Italian production.

Some points based on analytical data, shared nutritional recommendations and European regulations on nutrition & health claims.

Proteins and essential amino acids

Proteins make up the body's tissues and are essential to guarantee its vital functions, from childhood to old age.

Amino acids are the fundamental components of proteins. 9 of these (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) are called essential amino acids, as humans are not able to synthesize them independently and must therefore obtain them through the diet.

A high biological value is attributed to proteins of animal origin (meat, fish, eggs, milk and dairy products) due to the presence in such foods of essential amino acids. An average biological value is instead attributed to plant protein sources, which are equally important but require being combined (e.g. cereals + legumes and/or nuts with shells) in individual meals to complement the intake of essential amino acids.

The daily intake recommended by the Italian Society for Human Nutrition (SINU), in the latest update of the LARN (Reference Intake Levels of Nutrients and energy), is equal to 1.1 grams of protein per kg of body weight.

Proteins, nutrition & health claims

The regulation European on the nutritional and health claims made on foods (so-called nutrition & health claims) indicates as:

– 'source of protein' the food product where 'at least 12% of the energy value' is provided by protein,

– 'rich in protein' the food where they provide 'at least 20% of the total energy' (Reg. EC 1924/06, Annex).

Regulation EU 432/12 authorizes however only certain health claims (health claim), on the label and advertising of the above foods.

'Proteins contribute to:

– to the maintenance of muscle mass,
– to the growth of muscle mass,
– to the maintenance of normal bones' (Reg. EU 432/12).

Fresh pork meat, nutritional properties and health benefits

100 grams of pork steak provide on average 21.3 grams of protein, equal to 54.3% of the total energy intake (157 kcal/100 g). (2) The protein content relative to the energy value is therefore more than twice the amount required to claim on the label 'rich in protein' (20%, pursuant to Reg. EC 1924/06). Other benefits are added, related to the presence of a wide range of micronutrients.

Vitamins

The vitamins of the B group characterize fresh pork meat. Below, the values reported by CREA (Food and Nutrition Research Center) on pork steak. (2)

(*) The NRV (Nutritional Reference Value) expresses the amount of vitamins offered by the indicated food portion (100 g of raw steak, in this case) relative to the average daily requirement. (3)

The health benefits associated with the intake of such vitamins – confirmed by EFSA and validated by the European Commission in Reg. EU 432/12 (health claims) – are numerous.

'Vitamins B1, B2, B3 they contribute:

– to normal energy metabolism, to the normal functioning of the nervous system, (B1, B2, B3),
– to normal cardiac function (B1)
– to normal psychological function (B1, B3),
– to the maintenance of normal red blood cells (B2),
– to the maintenance of normal visual capacity (B2),
– to normal iron metabolism (B2),
– to the protection of cells from oxidative stress (B2),
– to the maintenance of normal mucous membranes, the maintenance of normal skin, the reduction of tiredness and fatigue (B2, B3)‘.

Scientific literature also reports the presence, in most meats, of vitamins B12 (cobalamin) and B6. Both essential for the functioning of the immune system and the nervous system. Furthermore:

– B12 is fundamental for the metabolism of amino acids and fatty acids, the production of red blood cells, cell growth and reproduction. It also intervenes in the synthesis of some neurotransmitters and the function of the nervous system. Its essential source in vegetarian diets is brewer's yeast,

– B6 participates in the metabolism of carbohydrates, fatty acids and amino acids. Very important for the functioning of the nervous system and yet sensitive to cooking. Raw ham is one of its privileged sources. 50g of national raw ham offer 0.5 mg of vitamin B6 and 0.19 μg of vitamin B12, equal to 36% and 7.6% of the respective daily requirements (3,4).

Minerals

Selenium, phosphorus and zinc are the prominent minerals in the iconic pork steak, as in other cuts. Follow potassium, copper, iron, magnesium, according to CREA analyses. (2)

The health virtues associate all’apporto dei soli tre primi minerali ivi contenuti sono:

– selenium. ‘Contributes to normal spermatogenesis, maintenance of normal hair and nails, normal immune system function, normal thyroid function, protection of cells from oxidative stress’,

– phosphorus. ‘Contributes to normal energy metabolism, normal function of cell membranes, maintenance of normal bones and teeth’,

– zinc. ‘Contributes to normal acid-base metabolism, carbohydrate metabolism, macronutrients, fatty acids and vitamin A’. As well as ‘to normal protein and DNA synthesis. To normal cognitive and visual function, fertility and reproduction, blood testosterone levels. Maintenance of bones, hair, nails, skin. The immune system. It intervenes in the process of cell division and contributes to their protection from oxidative stress’(Reg. EU 432/12).

Preliminary conclusions

The Mediterranean diet – as much celebrated as disregarded, also includes moderate consumption of red meats – including pork – and cured meats. Two portions per week for the former, one for the latter, according to CREA guidelines for a healthy diet. (5) Within the framework of a varied and balanced diet.

#poverimabuoni

Dario Dongo

Notes

(1) See paragraph ‘Meat consumption, the new war on the Commission’ in the previous article ‘Special Farm to Fork, the strategy presented in Brussels on 20.5.20’. FT (Food Times). 24.5.20, https://www.greatitalianfoodtrade.it/progresso/speciale-farm-to-fork-la-strategia-presentata-a-bruxelles-il-20-5-20
(2) CREA (Food and Nutrition Research Center). Food composition tables. Entry pork, steak, raw, https://www.alimentinutrizione.it/tabelle-nutrizionali/105230
(3) NRVs, Nutrient Reference Values. Reg. EU 1169/11, Annex XIII
(4) CREA (Food and Nutrition Research Center). Food composition tables. Entry cured ham, national, 12 months aging,
https://www.alimentinutrizione.it/tabelle-nutrizionali/110535
(5) CREA (2018). Guidelines for a healthy diet