Pork heart is an organ meat that is rich in nutrients, especially protein and minerals. However, it is also high in cholesterol, so it should be consumed in moderation. Here is detailed information about the nutritional content, benefits and risks of eating pork heart, along with advice from nutritionists.
Nutritional composition in 100g of cooked pork heart:
Calories:
185 kcal
Protein:
23g
Fat:
Total fat: 9.3g
Saturated fat: 3.3g
Monounsaturated fat: 4.2g
Polyunsaturated fat: 0.6g
Cholesterol:
153mg (51% daily requirement)
Carbohydrates:
0g
Vitamins:
Vitamin B12: 8.6 µg (143% daily requirement)
Niacin (Vitamin B3): 7.7 mg (39% daily requirement)
Riboflavin (Vitamin B2): 1.6 mg (96% daily requirement)
Folate (Vitamin B9): 9 µg (2% daily requirement)
Vitamin B6: 0.7 mg (35% of daily requirement)
Pantothenic acid (Vitamin B5): 1.5 mg (15% of daily requirement)
Vitamin C: 2.5 mg (4% of daily requirement)
Vitamin A: 55 IU (1% of daily requirement)
Minerals:
Iron: 5.3 mg (29% of daily requirement)
Zinc: 3.6 mg (24% of daily requirement)
Phosphorus: 229 mg (23% of daily requirement)
Magnesium: 23 mg (6% of daily requirement)
Potassium: 287 mg (8% of daily requirement)
Selenium: 26 µg (37% of daily requirement)
Calcium: 6 mg (1% of daily requirement)
Sodium: 79 mg (3% of daily requirement)
Benefits of eating pig heart:
Rich in high-quality protein:
Pig heart provides provides a large amount of protein, helping to build and repair muscles, especially important for people who need protein supplements such as athletes or bodybuilders.
Rich source of B vitamins:
Pig heart contains many B vitamins, especially B12, B6 and niacin, which help maintain a healthy nervous system, produce red blood cells, and metabolize energy from food.
Rich in iron and zinc:
Pig heart is a rich source of iron, which helps prevent iron deficiency anemia. Zinc supports the immune system and helps the body heal wounds quickly.
Supports the immune system and energy metabolism:
Thanks to its high content of vitamins B6, B12 and zinc, pig heart helps strengthen resistance and supports the process of metabolizing energy from food.
Good source of selenium:
Selenium is an antioxidant that helps protect cells from the effects of free radicals and supports thyroid function.
Potential risks of eating pork heart:
High cholesterol:
Pork heart contains high levels of cholesterol (153mg/100g), accounting for about 51% of the daily requirement. Excessive consumption can increase blood cholesterol levels, leading to the risk of cardiovascular disease, especially in people with high cholesterol levels.
Saturated fat:
Saturated fat in pork heart can increase LDL cholesterol (bad cholesterol), contributing to the risk of clogged arteries and cardiovascular problems if consumed in excess.
Gout risk:
Pork heart, like many other organ meats, contains purines, which can be converted into uric acid in the body. This increases the risk of gout or aggravates the condition in people who are susceptible.
Infection if not cooked thoroughly:
If pork heart is not cooked properly, it can cause a risk of bacterial contamination such as Salmonella or E. coli, leading to food poisoning.
Advice from doctors and nutritionists:
Eat pork heart in moderation:
Although pork heart is nutritious, consuming too much can lead to increased cholesterol and the risk of cardiovascular disease. Experts recommend eating pork heart in moderation, about 1-2 times per week.
Incorporate a balanced diet:
Pork heart should be combined with fiber-rich foods such as vegetables, fruits, and whole grains to help balance the diet, aid digestion, and reduce cholesterol absorption.
Cook thoroughly:
To ensure food safety, pork heart needs to be thoroughly cooked to eliminate harmful bacteria. Boiling or grilling is a better choice than frying to reduce the absorption of unhealthy fats.
Limited for people with cardiovascular disease and gout:
People with high cholesterol, cardiovascular disease, or gout should limit the consumption of pork heart due to its high cholesterol and purine content. Consult your doctor before consuming if you have these health problems.
Conclusion:
Pig heart is a rich source of protein, B vitamins, iron and zinc, and is beneficial to health when consumed in moderation. However, due to its high cholesterol content and possible increased risk of cardiovascular disease and gout, it should be consumed in moderation and combined with a balanced diet.
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