WHAT HAPPENS TO YOUR BODY WHEN YOU EAT HAM REGULARLY

Medically reviewed by Elizabeth Barnes, RDN

• Eating ham may support your bone, muscle, and immune health.
• Consuming high amounts of processed red meat like ham can shorten life expectancy.
• Try limiting your ham intake or reserving it for special occasions only.

Eating ham can be both beneficial and risky for your health. It's rich in protein and essential minerals, but its high sodium content could raise your risk of heart disease and cancer.

Benefits of Adding Ham to Your Diet

1. May Promote Healthy Bones and Muscles

Ham contains phosphorus, a mineral essential for strong bones and teeth. Eating red meat like ham may also help you build and maintain muscle.

2. Contains Key Vitamins and Minerals

Ham is rich in nutrients, offering minerals such as selenium, thiamine, and niacin. It provides over a third of the recommended daily intake of phosphorus.

Ham also contains vitamin B6 and B12. Vitamin B6 is important for metabolism, while vitamin B12 supports your blood and nerve cells' health.

3. Could Help Regulaate Thyroid Function

The thyroid regulates many of the body's functions, from metabolism to digestion. Selenium, found in ham, plays an important role in keeping the thyroid working properly.

4. May Boost Your Immune System

The nutrients may support the immune system. Selenium protects cells from damage and infections, while thiamine assists in cell growth and development.

5. Supports Weight Management

Protein in ham can help you feel full longer, which may 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, niacin in ham helps your body turn food into energy.

Risks of Eating Ham Regularly

1. May Increase Risk of Certain Cancers

Processed meats, like ham, are classified by the International Agency for Cancer Research (IACR) as carcinogenic to humans, meaning that sufficient evidence indicates they cause colorectal cancer. Red meat is classified specifically as a "probable carcinogen" since it has been associated with an increase in colorectal, pancreatic, and prostate cancer.

The World Cancer Research Fund says there's 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 portions per week.

It's not exactly known why processed red meat poses a cancer risk, but there are a few theories. A 2019 study found that the nitrates and nitrites added during the curing process can form cancer-causing compounds in humans.

2. Could Raise the Risk of Heart Disease

Some research suggests that eating red meat—particularly processed red meat like ham—can increase your risk of heart disease.

A 2020 study analyzed the diets of over 40,000 people and linked eating processed and/or unprocessed red meat to an increased risk of coronary heart disease. A 2021 study found that those who ate red meat had a higher risk of dying from heart disease.

One potential explanation for the link is that red meat contains saturated fat, which can raise 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 related to heart disease. Those who eat red meat appear to have triple the amount of TMAO in their blood compared to people who stick to white meat or consume no meat.

Finally, 3.5 ounces of ham has over half the daily recommended sodium intake, and a high sodium diet is known to raise the risk of high blood pressure, heart disease, and stroke.

3. May Have an Impact on Longevity

Besides cancer and heart disease, eating less processed red meat may be linked to a longer life expectancy. A 2021 study found that the less money spent on processed red meat in a county, the greater the average life expectancy in that county.

A 2019 study concluded that an increased consumption of animal or plant-based foods was associated with a lower risk of death. An increase in red meat consumption, especially processed meat, led to a higher risk of death.

4. Takes a Toll on the Environmental

Ham and other red meats are some of the most environmentally damaging foods. Raising livestock contributes to 14.5% of global greenhouse gas emissions.

This may not seem directly related to your health. However, environmental and public health are closely linked.

Environmental degradation increases the risk of:

• Cardiovascular diseases
• Infectious diseases
• Negative effects on mental health
• Respiratory disease
• Water-borne illnesses

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

Nutritional Benefits of Ham

Most ham in the United States is cured. This process uses salt, sodium, potassium nitrate, nitrites, and sometimes sugar, seasonings, phosphates, and other compounds to preserve meat.

This process decreases bacterial growth and boosts the meat's flavor. However, it also changes the nutritional content and classifies ham as processed meat.

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

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

The same amount, about five thin slices, also has 1290 milligrams (mg) of sodium—over half of your recommended daily value.

But ham has some standout nutrients, too:

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

The ultimate reason ham is not great for your health is because of its classification as both red meat and processed meat. Both are known to cause adverse health effects.

Is Ham Healthy?

Ham increases the risk of conditions like cancer and cardiovascular disease. However, the truth is that no single food can make or break your health. You may lower your portion size or reserve it for occasional meals or special occasions.

Pair ham with foods linked to disease prevention, like vegetables, fruits, whole grains, and pulses (i.e., beans and lentils). You can swap some deli meat with fresh poultry, fish, or plant-based high-protein alternatives, such as beans and hummus.

Tips for Consuming Ham

Ham is often sold pre-cooked, which means it can be eaten cold right out of the package. Alternatively, you can reheat it to enjoy it warm. Cook it to an internal temperature of 145 degrees Fahrenheit (with a three-minute rest).

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

Read the original article on Health

2025-12-02T20:49:36Z