Ham, a staple in many diets whether as a sandwich base or a holiday centerpiece, presents a complex nutritional profile, offering both notable health benefits and significant drawbacks, particularly due to its classification as a processed red meat.

Adding ham to one's diet can contribute to several health benefits. It is rich in phosphorous, an essential mineral crucial for healthy bones and teeth, and its protein content aids in building and maintaining muscle mass. Ham is also packed with key vitamins and minerals, including selenium, thiamine (vitamin B1), niacin (vitamin B3), vitamin B6, and vitamin B12. Selenium, in particular, plays a vital role in regulating thyroid function and boosting the immune system by protecting cells from damage and infection. Thiamine further assists in cell growth and development. For weight management, the protein in ham can help individuals feel full longer, supporting weight loss plans, while niacin assists the body in converting food into energy.

However, the regular consumption of ham carries several health risks. As a processed meat, it is classified by the International Agency for Cancer Research (IACR) as carcinogenic to humans, specifically linked to colorectal cancer. Red meat, including ham, is further categorized as a "probable carcinogen," associated with increased risks of colorectal, pancreatic, and prostate cancer. Theories suggest that nitrates and nitrites used in the curing process can form cancer-causing compounds. Experts recommend limiting red and processed meat consumption to no more than three portions per week.

Furthermore, consuming processed red meat like ham can elevate the risk of heart disease. Research indicates a link between eating processed red meat and an increased risk of coronary heart disease and mortality from heart disease. This may be due to saturated fat, which can raise LDL cholesterol levels, and increased blood levels of trimethylamine N-oxide (TMAO), a chemical associated with heart disease. A 3.5-ounce serving of ham contains over half of the daily recommended sodium intake, a major contributor to high blood pressure, heart disease, and stroke.

Beyond specific diseases, increased consumption of processed red meat has been linked to a shorter life expectancy. Studies suggest that a lower intake of processed red meat correlates with greater average life expectancy, while an increase in its consumption leads to a higher risk of death compared to plant-based or animal-based foods.

The environmental impact of red meat production is also a concern, as raising livestock contributes significantly to global greenhouse gas emissions. This environmental degradation is indirectly linked to public health, increasing the risk of cardiovascular diseases, infectious diseases, respiratory diseases, water-borne illnesses, and negative effects on mental health.

Most ham in the United States is cured, a process involving salt, sodium, potassium nitrate, nitrites, and other compounds to preserve the meat and enhance flavor. While this inhibits bacterial growth, it alters the nutritional content, classifying ham as processed. A 100-gram (3.5-ounce) serving of cooked ham typically contains 139 calories, 5 grams of fat, 22 grams of protein, and 1 gram of carbohydrates, along with 1290 milligrams of sodium (over half the daily recommended value). Despite these and other nutrients like 28 micrograms of selenium, 0.56 mg of thiamin, 5.2 mg of niacin, and 247 mg of phosphorus, ham's classification as both red and processed meat underscores its potential adverse health effects.

Ultimately, while no single food dictates overall health, it is advisable to consume ham in moderation. If complete avoidance is not preferred, reducing portion sizes or reserving ham for occasional meals is recommended. When consumed, pair it with foods known for disease prevention, such as vegetables, fruits, whole grains, and pulses. Healthier alternatives for deli meats include fresh poultry, fish, or plant-based proteins like beans and hummus.

Ham is often sold pre-cooked and can be eaten cold or reheated. When preparing uncooked ham or reheating, ensure it reaches an internal temperature of 145 degrees Fahrenheit (with a three-minute rest). It remains a versatile ingredient, popular in sandwiches, as breakfast meat, or integrated into dishes like pasta, salads, or stir-fries.