Benefits of Iberian ham and its contribution to the Mediterranean diet

He Iberian ham It is one of the greatest treasures of Spanish gastronomy and one of the products gourmet most appreciated both within and outside our borders. Its presence is unmatched: fine cane, pata negra ham, lean red meat, with its infiltrated fat and very juicy bacon. Its high levels of oleic acid provided by the acorn ensure its tenderness and palatability; in addition, they give it properties that position it as a one of the healthiest foods in the Mediterranean diet and a heart-healthy product.

Iberian acorn-fed ham is a source of protein and contains a high level of oleic acid, which is why its Moderate consumption provides great health benefitsBelow you will discover some interesting facts about how acorn-fed Iberian ham can become your best ally for achieve a balanced and healthy diet.

Main characteristics of Iberian ham

Serrano ham vs. Iberian ham: which is better?

Both the characteristics of the Iberian breed and the natural diet of acorns during the montanera season give Iberian acorn-fed ham unique and exclusive properties. And it is precisely these qualities that enrich it as a heart-healthy food and justify their great differences with Serrano ham.

Iberian ham is a product that comes from the Iberian breed pigs, which are raised exclusively in the pastures of Spain and Portugal, thanks to the exceptional climatic and orographic conditions these countries offer to produce and enhance all the properties of Iberian ham. Serrano ham, on the other hand, is made from white pigs (Duroc, Landrace, Pietrain, or Large White breeds), which are intensively raised in stables both in Spain and abroad.

Since they come from different genetics and a completely opposite diet, in the Iberian pig it is acorns and grass (high level of oleic acid and natural antioxidants); Differences between Iberian ham and Serrano ham They are enormous. The meat of Iberian pork raised for a long time in the wild (dehesas) has the characteristics of red meat, extensively marbled (infiltrated) with fat with a high content of unsaturated fatty acids (mainly oleic), a consequence of the exercise required during its free-range breeding. The Iberian breed is adipogenic, so it tends to accumulate large amounts of fat in its tissues. These intramuscular fat deposits contribute to the formation of the distinctive marbled and marbled appearance characteristic of Iberian meat.

In addition to the breed, the quality of a pig's fat depends largely on its diet and the way it was raised. In this regard, within the Iberian breed, we can find different types of hamIberian acorn-fed ham, raised free-range in the pastureland and fed exclusively on acorns and natural resources during the montanera season; Iberian free-range ham, raised semi-free-range and fed on acorns and feed; Iberian cebo ham, from Iberian pigs raised intensively and fed on feed.

Iberian ham requires a curing period almost four times longer than Serrano ham. A slow and measured maturation, in the shadow of the silence of cellars dug into the rock, is what gives it these qualities of flavor and texture exquisite typical of the best product gourmet.

The combination of unique qualities of breed, breeding and artisanal production make the Iberian acorn-fed ham a heart-healthy, delicious food, rich in vitamins and essential amino acids that are beneficial for the proper functioning of our body.

Nutritional contribution of Iberian ham

Iberian acorn-fed ham, in addition to being a product gourmet unique, it is a very complete food from the point of view of its nutritional value; perfect to include in any type of diet. Contrary to popular belief, Iberian ham is not fattening when consumed in moderation. The fat of the Iberian pig produced in montanera is characterized by having a high oleic acid content (around 55-65%), due to a natural acorn-based diet, which is rich in oleic acid like olives. The consumption of monounsaturated fatty acids, such as oleic acid, improves and strengthens the endothelium; which is the tissue that protects the arteries of the human body and whose inflammation is responsible for most cardiovascular diseases.

Iberian ham is a source of protein of high biological value and provides large amount of nutrients and vitamins essential for the proper functioning of our body. Its high iron content is particularly important, a perfect component for preventing osteoporosis. It also provides vitamin E and selenium, which, together with the aforementioned oleic acid, function as powerful natural antioxidants associated with anti-aging processes.

Benefits of eating Iberian ham daily

If at this point you are still not convinced enough, below we detail some benefits of Eating Iberian ham daily, besides being a pleasure, is highly healthy.:

• Prevention of cardiovascular diseasesAs we have seen previously, the high content of oleic acid and natural tocopherols provided by the acorn help prevent cardiovascular diseases, since they contribute to reducing LDL (bad cholesterol) levels and improving HDL (good cholesterol) levels.
• Reduction of fatigue in athletes: Moderate consumption of acorn-fed Iberian ham offers a high protein content, with a balanced lipid profile and moderate calorie content. Consuming 100 grams of this product provides 34 grams of protein, making it a perfect food for gaining muscle mass and a perfect substitute for other, less healthy red meats.
• Prevention of anemiaIberian ham has a high iron content, ideal for providing your body with this trace element vital to our health.
• Reduction of anxiety and stressThanks to its high levels of tryptophan (an amino acid precursor to serotonin), Iberian ham acts as a natural antidepressant. Eating it helps combat stress and reduce anxiety, thus improving our mood.

Ideas for introducing Iberian ham into your diet

A balanced diet to achieve a complete nutrition and healthy is not at odds with the pleasure of the exquisite aroma and flavor of the products gourmetThe best thing about Iberian ham is that it's perfect for eating at any time and with any meal. Few foods are as complete and easy to include in a meal. healthy and balanced diet like Iberian ham. Don't miss these thought-provoking ideas for including Iberian ham in your daily diet.

Complete and nutritious breakfasts with ham

Start the day with a complete and nutritious breakfast Seasoned with the finest flavor of pure Iberian ham, it's a sensorial pleasure for all the senses. Traditional toast with ham and olive oil is the easiest and quickest way to prepare a complete, healthy breakfast. Thanks to its beneficial effect on our mood (high levels of tryptophan), this classic and delicious dish will provide our body with all the physical and mental energy it needs to face the day.

How to combine ham with vegetables and healthy dishes

Iberian ham is high in nutritional value and easy to digest, making it the ideal flavor to pair with a light and healthy dinner. Combine some slices of ham with vegetables offers the possibility of reinventing the essence of the healthy dishes in the purest style gourmetFrom traditional asparagus with ham, a candied artichoke with ham or a cold melon soup with Iberian ham For summer dinners, you'll find a multitude of options to indulge in the flavor of the best Iberian ham. Your healthy dinners have never tasted so exquisite!

Dishes and ideas with Iberian ham to share at gatherings with friends

At a party, at a celebration, in any evocative memory... Iberian ham is associated with the celebration of our happiness. And there is no celebration or anniversary worth its salt that lacks the pure flavor of Iberian ham. best acorn-fed Iberian hamAs an indispensable guest of our best moments, you can become the best host if you propose simple dishes, and sometimes with original and creative touches, with Iberian ham to share at gatherings with friendsA delicious and guaranteed-to-be-successful suggestion is Iberian ham and tomato toast, with or without quail egg. It's very easy to prepare and has a flavor that will surprise your most discerning guests.

The sliced Iberian ham in a protective atmosphere from Señorío de Montanera will be your best ally when preparing some healthier dishesIn our online store you will find a Iberian recipe blog with ideas to incorporate the Iberian ham in your regular diet. The Señorío de Montanera 100% Iberian acorn-fed ham, produced exclusively in Extremadura, is a source of protein and contains a high level of oleic acid, which makes it a heart-healthy product with a beneficial effect on cholesterol and blood pressure. A delicacy typical of the Mediterranean diet that you won't be able to resist.