What happens to your body when you eat ham regularly

Whether used as a sandwich base or a holiday centerpiece, ham is a staple in many people’s diets. Ham offers some health benefits, but as a processed meat it also has some drawbacks.

1. May Support Bone and Muscle Health

Ham contains phosphorus, an essential mineral that builds your bones and teeth. Eating red meat like ham can also help you build and maintain muscle.

2. Contains key vitamins and minerals

Ham is rich in nutrients and contains minerals like selenium, thiamine and niacin. Ham also contains more than a third of the recommended daily intake of phosphorus.

Ham also contains vitamin B6, important for metabolism, and B12, which helps keep your blood and nerve cells healthy.

3. May Help Regulate Thyroid Function

The thyroid regulates many functions in the body, from metabolism to digestion. Selenium, present in ham, plays an important role in the proper functioning of the thyroid.

4. May Strengthen Your Immune System

The nutrients in ham are also essential for strengthening the immune system. Selenium protects cells from damage and infection, while thiamine contributes to cell growth and development.

5. Supports Weight Management

The protein in ham can help you feel full longer, which can help you stick to a weight loss plan. Research shows that a regular diet of lean pork leads to improvements in body composition similar to other high-protein diets. Additionally, the niacin in ham helps your body convert food into energy.

1. May increase the risk of certain cancers

Processed meats, such as ham, are classified by the International Agency for Research on Cancer (IACR) as carcinogenic to humans, meaning there is sufficient evidence that they cause colorectal cancer. Red meat is specifically classified as a “probable carcinogen” because it has been linked to an increase in colorectal, pancreatic and prostate cancers.

The World Cancer Research Fund echoed this assertion, saying there is strong evidence that eating red and processed meat is a cause of colorectal cancer. It’s best to limit your consumption of red and processed meats to no more than three servings per week.

Although it’s not clear why processed red meat poses a cancer risk, there are a few theories. One study suggested that nitrates and nitrites added during the curing process can form carcinogenic compounds in humans.

2. Could increase the risk of heart disease

Some research suggests that eating red meat, especially processed red meat like ham, may increase your risk of heart disease.

One study analyzed the diets of more than 40,000 people and linked consumption of processed and/or unprocessed red meat to an increased risk of coronary heart disease. Another study found that those who ate red meat had a higher risk of dying from heart disease.

One possible explanation for this link is that red meat contains saturated fat, which can increase LDL cholesterol levels, a risk factor for heart disease.

Another possibility is that eating red meat may increase blood levels of trimethylamine N-oxide (TMAO), a chemical linked to heart disease. Those who eat red meat appear to have three times more TMAO in their blood than people who stick to white meat or eat no meat.

Finally, 3.5 ounces of ham contains more than half the recommended daily intake of sodium, and a diet high in sodium is known to increase the risk of high blood pressure, heart disease and stroke.

3. May impact longevity

Besides cancer and heart disease, eating less processed red meat may be linked to longer life expectancy. One study found that the less money a county spends on processed red meat, the higher the average life expectancy in that county.

Another study concluded that increased consumption of animal or plant foods was associated with a lower risk of death. In contrast, an increase in consumption of red meat, particularly processed meat, led to a higher risk of death.

4. It has harmful consequences for the environment

Ham and other red meats are among the most harmful foods for the environment. Livestock farming contributes 14.5% of global greenhouse gas emissions.

Although it may not seem directly related to your health, the environment and public health are closely linked. Environmental degradation increases the risk of:

• Cardiovascular diseases
• Infectious diseases
• Negative effects on mental health
• Respiratory disease
• Waterborne diseases

In other words, reducing your ham consumption can help the climate and your long-term health.

In the United States, most hams are cured, a process in which salt, sodium, potassium nitrate, nitrites, and sometimes sugar, seasonings, phosphates, and other compounds are used to preserve the meat. Although this process reduces bacterial growth and improves the flavor of the meat, it also changes the nutritional content and classifies the ham as a processed meat.

A 100 gram (about 3.5 ounce) serving of cooked ham contains:

• Calories: 139
• Fat: 5 grams (g)
• Protein: 22g
• Carbohydrates: 1g

The same amount, about five thin slices, also contains 1,290 milligrams (mg) of sodium, more than half your recommended daily value.

But ham also contains remarkable nutrients:

• Selenium: 28 micrograms
• Thiamine (vitamin B1): 0.56mg
• Niacin (vitamin B3): 5.2 mg
• Phosphorus: 247 mg

Despite its nutritional benefits, the main reason ham is not healthy is its classification as both red meat and processed meat., and both are known to have adverse health effects.

Even though ham increases the risk of diseases like cancer and cardiovascular disease, the truth is that no single food can make or break your health. So if you just can’t bear the thought of saying goodbye to ham forever, consider reducing your portion sizes or reserving them for occasional meals or special occasions.

When consuming ham, pair it with foods related to disease prevention, such as vegetables, fruits, whole grains, and legumes (i.e. beans and lentils). You can replace cold cuts with fresh poultry, fish, or plant-based protein-rich alternatives, like beans and hummus.

Ham is often sold precooked, meaning it can be eaten cold right out of the package. Alternatively, you can reheat it to enjoy it warm. When preparing or reheating raw ham, cook it to an internal temperature of 145 degrees Fahrenheit (with a three-minute rest).

Ham is a popular choice for sandwiches and as a breakfast meat. It can also be served sliced, cubed or mixed with pastas, salads or stir-fries.