Iberian Ham: powerful source of health

The Iberian pig has dark skin and long, slender legs. The genetic trait of this breed is a fat infiltration of the muscle tissue, the key to the unmistakeable flavour and texture of Iberian hams.
The traditional habitat of the Iberian pig is the dehesa pastureland, one of the best preserved ecosystems in Europe, where the Iberian pigs live together with wild species as deer, wild boars, rabbits, hares, wild cats, imperial eagles, black vultures, cranes, and lizards.




Here, pastures are in fact open woodlands of holm oaks and cork oaks, with an abundance of aromatic herbs such as rosemary and thyme. Iberian pigs consume a staple diet of acorns (the fruit of holm and cork oaks), supplemented by wild grasses and berries, and legumes, all are the source of a rich, well-balanced diet that is essential to the organoleptic qualities and health benefits of its meat.

The fat of Iberico bellota ham contains over 60% oleic acid (the mono-unsaturated fatty acid of the olive oil). Rigorous scientific studies have shown that these fats exercise a beneficial effect on cholesterol in the blood by increasing the amount of good (HDL) cholesterol and reducing bad (LDL) cholesterol.

Only virgin olive oil has higher oleic acid content. The total proportion of unsaturated fatty acids in cured Iberian hams that have consumed a diet of acorns is over 75%, making it the most "cardiohealthy" of all animal fats, even healthier than some fats of plant origin. The saturated (unhealthy) fat is present in less than 30%. Besides, the cholesterol content of pork (60 mg / 100g) is very low (less than beef). The breed of Iberian pigs is not the only explanation for cardiohealthy fat; their staple diet of acorns and grasses also plays an important role.

It is also an excellent substitute for red meat: 100 gr of ham contain
43 gr. of proteins with a high biological quality and partially hydrolyzed during its maturation in the cellar, which improves its digestibility.
In addition, Iberian ham provides vitamins B1, B6, B12 and folic acid, all highly beneficial for the nervous system and proper functioning of the brain.
It is also rich in minerals such as copper, essential for bones and cartilage; calcium, iron (it is one of the most abundant food in easily absorbable iron), zinc, magnesium and phosphorus.
The ham is rich in powerful antioxidant as selenium and vitamin E, which has been attributed with antiaging properties. The sodium content of the Iberian ham is averaged 1g per 100gr.

With regard to calories, 100 gr of Iberian ham provides less than 250 kcal (roughly the same as bread) meaning that, eaten in moderation, it can be included in low calorie diets.

In conclusion, a moderate consumption of Iberian ham, for example 50 g. three times a week, is a fun and effective way to increase our antioxidant defenses and improve our cardiovascular health.

Reference: "Effects of consumption of meat product rich in monounsaturated fatty acid (the ham from the Iberian pig) on plasma lipids". - Nutrition Research 18: 743-750; 1998. -