Health benefits of consuming chicken meat

Chicken meat is incredibly nutritious and one of the most popular sources of protein worldwide, with a balanced diet chicken meat can help build muscle and maintain weight, among other health benefits. does.

This health report has everything you need to know about chicken, including its benefits, harms and nutrition, as well as healthy ways to incorporate it into your diet.

Chicken is a rich source of protein

Chicken meat is an excellent source of complete protein, considered white meat and contains all the essential nutrients and amino acids that the body cannot make on its own.

Protein is found in every cell of the human body, it is essential for bodily functions.

The amount of protein in chicken varies by cut, for example, 3 ounces of chicken breast provides 26 grams of protein while the same portion of wings, thighs, and drumsticks provides about 20 grams of protein.

Helps build and maintain muscle

Dietary protein provides your body with the amino acids it needs to repair and build muscle tissue, and high protein intake has been shown to increase muscle mass and strength. she does.

Additionally, high protein provides fewer calories and helps preserve muscle mass during weight loss, but protein is not only beneficial for those who want to tone their body composition, but it is also healthy. It is also useful for increasing age.

Inadequate protein intake can lead to muscle breakdown, reduced muscle growth and function in older adults.

Eating chicken can improve brain development and function

Chicken is a rich source of choline and vitamin B12.

Chicken is rich in vitamin B12, both nutrients choline and vitamin B12 play an important role in brain development and function.

An estimated 90 to 95 percent of women who are pregnant fail to meet their daily choline requirements. Can also protect adults from mental problems.

May improve skin and joint health

Chicken is an excellent source of dietary collagen, in fact, many collagen supplements are made by extracting collagen from the bones, skin, and claws of chickens.

Collagen is the main structural protein found in bones, skin.

As we age, our bodies produce less collagen, which can lead to joint pain, muscle weakness, and wrinkles on our skin.

Research shows that collagen found in chicken can help improve joint pain and stiffness, 18 animal studies show that collagen from chickens can also help prevent skin aging. Is.

If you want to take advantage of the potential benefits of chicken collagen, it’s important to harvest and use the chicken with the skin on. can.

Chicken meat in terms of nutrition

The nutritional value of chicken can vary depending on the cut, cooking method, and skin on the meat.

Boneless, skinless, cooked chicken (breast) 128 calories per 3-ounce serving, fat 2.7 grams, saturated fat 0.8 grams, unsaturated fat 1.7 grams, sodium 44 milligrams (mg), carbohydrates 0 grams, fiber 0 grams, protein 26 grams, phosphorus 18% (percentage of required daily intake), selenium 44%, choline 20%, niacin (vitamin B3) 64%, vitamin (B6) 58%, vitamin (B12) 7%.

In comparison, a 3-ounce serving of chicken thigh meat (including skin) has 197 calories, 12.5 grams of fat, 3.5 grams of saturated fat (about 18 percent), 7.9 grams of unsaturated fat, 87 milligrams of sodium, 0 grams of carbohydrates, 0 grams of fiber. grams, protein 20 grams, phosphorus (percentage of daily requirement) 15%, zinc 13%, selenium 39%, choline 12%, niacin (vitamin B3) 31%, vitamin (B6) 21, vitamin (B12) 16%. .

Dark-colored chicken meats, such as chicken thighs and chicken breasts, contain more fat and slightly more calories than white meat varieties, such as chicken breasts.

Most of the fat in chicken thighs is unsaturated fat, which is good for heart health when consumed in moderation.

However, both dark and white meats are packed with good-for-you nutrients like protein, several B vitamins and selenium.

B vitamins help turn your food into energy, they are also important for the production of red blood cells.

Selenium has antioxidant properties, it can protect against cell damage caused by free radicals, Selenium is also important for a healthy immune system and thyroid gland function.

What are the disadvantages of chicken meat?

Not all chicken foods are the same, for example chicken wings, fried chicken nuggets and breaded curries are high in unhealthy fats, carbohydrates and calories.

Several studies have shown that eating processed or frozen chicken increases the risk of heart disease, type 2 diabetes and certain types of cancer.

Processed meats are high in sodium and preservatives.

Reducing sodium intake helps lower blood pressure levels, especially in people with high blood pressure. Some preservatives in processed meats, such as nitrates, contribute to the formation of cancer-causing compounds. put

That is why it is recommended to always use fresh chicken meat.

How to use chicken meat?

Chicken is a very versatile food and can be prepared in a variety of ways, the way it is cooked can have a significant impact on its nutritional and health benefits.

Here are some healthy ways to add chicken to your diet:

Instead of frying the chicken, bake it in the oven, grill it or pan fry it in olive oil.

Use skin-on chicken in moderation to avoid adding too much fat to your diet.

Use mostly chicken breast, broccoli, capsicum, carrots, and olive oil together.