Pork Loin
Score
Pork loin is a lean cut of pork that provides high-quality protein and essential micronutrients including selenium, niacin, and choline, making it valuable for muscle maintenance and metabolic health.
Why Pork Loin scores 80
Nutrition
per_100g
Health benefits
Supports muscle protein synthesis and lean mass preservation with age
strong evidenceHigh-quality protein (20.85g/100g) containing all essential amino acids, particularly leucine, which activates mTOR pathway for muscle anabolism
Reduces oxidative stress through selenium-dependent antioxidant defense
strong evidenceSelenium (33.3 mcg/100g) is a structural component of glutathione peroxidase and thioredoxin reductase, enzymes that neutralize reactive oxygen species and protect cellular proteins from damage
Supports cognitive function and neurological health
moderate evidenceCholine (71.6 mg/100g) is a precursor for acetylcholine neurotransmitter and phosphatidylcholine in myelin sheaths, supporting synaptic plasticity and memory formation
Enhances energy metabolism and DNA repair capacity
strong evidenceNiacin (7.2 mg/100g) functions as a cofactor for NAD+-dependent enzymes involved in mitochondrial ATP production and PARP-mediated DNA damage repair
Improves iron status and oxygen transport efficiency
strong evidenceHeme iron in pork (bioavailability ~20-30%) is more readily absorbed than non-heme iron, supporting hemoglobin synthesis and mitochondrial cytochrome c oxidase function
Pairs well with
- ·Pair with vitamin C-rich vegetables (bell peppers, broccoli) to enhance heme iron absorption by up to 3-fold through reduction of ferric to ferrous iron
- ·Combine with selenium-rich Brazil nuts or mushrooms for additive antioxidant protection via complementary glutathione peroxidase and ergothioneine pathways
- ·Serve with whole grains (quinoa, oats) to create complete amino acid profile and provide B vitamins that work synergistically with niacin for energy metabolism
- ·Pair with cruciferous vegetables (Brussels sprouts, cabbage) containing sulforaphane, which upregulates phase II detoxification enzymes complementing selenium's antioxidant role
Practical tips
- ·Best timing: post-workout
- ·Select pork loin labeled 'center-cut' or 'rib end' over 'sirloin end'—these cuts have lower fat and higher protein density
- ·Cook to internal temperature of 63-68°C (145-155°F) rather than fully cooked to preserve heat-sensitive B vitamins like niacin and thiamine
- ·Store raw pork loin at 0-4°C and use within 3-5 days; freeze at -18°C for up to 6 months to prevent oxidative degradation of selenium-containing amino acids
- ·Trim visible fat before cooking to reduce saturated fat intake while retaining nutrient-dense lean muscle; avoid charring at high temperatures to limit heterocyclic amines (HCAs)
- ·Portion size: 100-150g per serving balances protein intake (20-31g) without excess calories; aim for 2-3 servings weekly as part of varied protein sources
