A balanced diet is not focussed on single nutrients or foods – no single food contains all the essential nutrients the body needs to stay healthy and work properly. Our diets should contain a variety of different foods, to help us get the wide range of nutrients that our body needs to stay healthy. Not eating a healthy balanced diet could mean we are missing out on important vitamins and minerals, which may lead to deficiencies.

Sliced pork fillets on a noodle salad served on a white plate

It’s important to think about the balance of foods that make up a varied and healthy diet – A healthy dietary pattern includes:

  • plenty of fruit and vegetables – aiming for at least 5 portions every day
  • meals based on starchy foods eg potatoes, rice, pasta and cereals, choose higher fibre and wholegrain varieties
  • a variety of protein foods such as seafood, lean red meat* and poultry, eggs, beans and pulses, nuts, and seeds
  • some dairy products (or dairy alternatives) , opting for lower fat options where possible
  • some healthier fats (unsaturated ) from vegetable oils and spreads
  • less foods and drinks that are high in saturated fat, salt and sugar

The current UK Government advice is that people who are high consumers of red and processed meat, in other words who eat more than 90g (cooked weight) per day, cut down to 70g (this equates to approximately 500g a week), as high intakes are associated with an increased risk of colorectal (bowel) cancer.

Pork fillet saltimbocca served with potatoes and vegetables, on a white plate

What are essential vitamins and nutrients?

With so much information circulating out there about nutrition, it can be challenging to make sure you’re getting the nutrients you need each day.  However, getting all the nutrients you need doesn’t have to be complicated. While there are many essential nutrients they can be broken down two categories – Macronutrients and Micronutrients.

Macronutrients are the nutrients your body needs in larger amounts, namely carbohydrates, protein, and fat. These provide your body with energy, or calories. Micronutrients are the nutrients your body needs in smaller amounts, which are commonly referred to as vitamins and minerals. While they work together, vitamins and minerals have different tasks in the body. Working together, both macro and micronutrients provide your body with what it needs to be healthy.

Two gammon steaks

What vitamins are in pork?

Each vitamin and mineral has a specific role in your body, and the best way to ensure you’re meeting all your bodily needs is by eating a healthy balanced and varied diet.

Pork is classified as a red meat, and can be part of a healthy balanced diet. Pork is naturally rich in high quality protein containing all the essential amino acids. Protein helps muscle growth and supports the maintenance of normal bones. The protein content of lean pork is typically around 22g per 100g.

Pork is also naturally low in salt and provides nine essential vitamins and minerals that contribute to good health: thiamin (vitamin B1), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, vitamin B12, phosphorus, potassium, selenium, and zinc.

Slices of baked ham served on top of a fresh salad, on a white plate

Health benefits

Pork is naturally rich in high quality protein containing all the essential amino acids. Protein helps muscle growth and supports the maintenance of normal bones. The protein content of lean pork is typically around 22g per 100g.

Pork is also naturally low in salt and provides nine essential vitamins and minerals that contribute to good health: thiamin (vitamin B1), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, vitamin B12, phosphorus, potassium, selenium, and zinc

  • Immunity support: Vitamin B12, vitamin B6, zinc, selenium and iron help the immune system work normally. The immune system protects against infections.
  • Tiredness and fatigue: Vitamin B12, vitamin B6, niacin , and pantothenic acid help to reduce tiredness and fatigue
  • Energy production: Vitamin B12, vitamin B6, niacin , thiamin , phosphorus, pantothenic acid (vitamin B5) help with energy production
  • Bone health: Protein, Zinc and phosphorus contribute to the maintenance of normal bones
  • Mood and cognitive health: Zinc contributes to normal cognitive function
  • Blood pressure – potassium supports normal blood pressure
  • Muscle health : protein contributes to the maintenance and growth in muscle mass
  • Skin, hair and nails: Niacin (vitamin B3), riboflavin (vitamin B2) and zinc help maintain normal skin. Zinc and selenium help maintain normal hair and nails.

A balanced diet and healthy lifestyle are recommended for good health

Discover more about pork’s health benefits

Pork is versatile and easily adapts to different cuisines and tastes – so whether you’re cooking a Chinese stir-fry , a Thai curry, sizzling fajitas or a traditional Sunday roast, there is a lean pork cut which is destined for your dinner table. Pork is nutrient rich and works amazingly well with a range of different fruits, from the traditional apple, to the more exotic pineapple… it’s an easy way to boost your fruit intake to count towards your 5-a-day. For some tasty recipe inspiration visit our healthy pork recipe collection.

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