Pork tenderloin is a nutrient-rich food that provides a range of essential vitamins and minerals. It is an excellent source of vitamin B12, which plays a crucial role in the production of red blood cells and the maintenance of the nervous system. A 3-ounce serving of pork tenderloin contains approximately 0.9 micrograms of vitamin B12, which is about 35% of the recommended daily intake. Additionally, pork tenderloin is a good source of riboflavin (vitamin B2), niacin (vitamin B3), and vitamin B6, all of which are important for energy production and can help boost overall health.
Nutritional Profile of Pork Tenderloin
Pork tenderloin is a lean protein that is low in fat and high in protein. It is also a good source of several other essential vitamins and minerals, including vitamin E, vitamin K, and selenium. A 3-ounce serving of pork tenderloin contains about 6 grams of fat, 23 grams of protein, and 0 grams of carbohydrates. It is also rich in phosphorus, potassium, and magnesium, which are important for maintaining healthy bones, blood pressure, and muscle function.
Vitamins in Pork Tenderloin
The following table provides a detailed breakdown of the vitamins found in pork tenderloin:
| Vitamin | Amount per 3-ounce serving |
|---|---|
| Vitamin B12 | 0.9 micrograms (35% DV) |
| Riboflavin (B2) | 0.3 milligrams (15% DV) |
| Niacin (B3) | 6.5 milligrams (32% DV) |
| Vitamin B6 | 0.5 milligrams (25% DV) |
| Vitamin E | 0.2 milligrams (1% DV) |
| Vitamin K | 0.9 micrograms (1% DV) |
Health Benefits of Pork Tenderloin
The vitamins and minerals found in pork tenderloin can provide several health benefits, including:
- Improved heart health: The niacin and vitamin B6 in pork tenderloin can help lower cholesterol levels and reduce the risk of heart disease.
- Boosted immune system: The vitamin B12 and seleium in pork tenderloin can help support immune function and reduce the risk of illness.
- Increased energy: The iron and B vitamins in pork tenderloin can help increase energy levels and reduce fatigue.
Cooking Methods to Retain Nutrients
To retain the nutrients found in pork tenderloin, it’s best to cook it using low-heat methods such as grilling, roasting, or sautéing. Avoid overcooking, as this can lead to a loss of vitamins and minerals.
Is pork tenderloin a good source of vitamin D?
+Pork tenderloin is not a significant source of vitamin D. However, it can be fortified with vitamin D during processing. It's always best to check the nutrition label or consult with the manufacturer to determine the vitamin D content.
Can I get enough vitamin B12 from pork tenderloin alone?
+While pork tenderloin is a good source of vitamin B12, it's unlikely that you can get enough from pork tenderloin alone. The recommended daily intake of vitamin B12 is 2.4 micrograms, and a 3-ounce serving of pork tenderloin contains about 0.9 micrograms. It's best to consume a variety of foods rich in vitamin B12, including meat, poultry, fish, and fortified foods.
In conclusion, pork tenderloin is a nutrient-rich food that provides a range of essential vitamins and minerals. By incorporating pork tenderloin into a balanced diet and cooking it using low-heat methods, individuals can help boost their overall health and wellbeing.
