Is Chicken Beneficial for Health?

Chicken is filled with heath-promoting nutrients, including selenium, protein, several B vitamins and choline. These compounds may benefit weight management, muscle growth and brain health.

Nutritional Value

An 85-gram serving of chicken breast has:

• Calories: 122
• Protein: 24 grams
• Fat: 3 grams
• Niacin: 51% of the Daily Value (DV)
• Carbs: 0 grams
• Selenium: 36% of the DV
• Vitamin B12: 10% of the DV
• Riboflavin: 9% of the DV
• Phosphorus: 17% of the DV
• Vitamin B6: 16% of the DV
• Zinc: 7% of the DV
• Thiamine: 6% of the DV
• Copper: 4% of the DV
• Potassium: 5% of the DV

Protein is fundamental for building and repairing your tissues and managing muscle mass. 

Selenium is a trace mineral that is needed for proper immune function, fertility, and thyroid health.

Chicken is also great in B vitamins such as niacin and vitamins B6 and B12, which play main roles in energy generation, brain health and DNA synthesis.

Health Benefits of Chicken

For Bones and Muscles

The lean protein present in the chicken is a great source of amino acids. The human body uses amino acids to build muscle tissue, which is very important as we age. Few studies have highlighted that higher protein consumption assists in maintaining bone mineral density. Eating chicken can assist in building stronger muscles and support healthier bones, lowering the risk of injuries and diseases like osteoporosis.

For heart health and weight management

Research highlights that 25- 30 grams of protein per meal can assist us in feeling fuller. Protein-filled meals can make us feel fuller even when we eat less, which supports better weight management.

Healthier weights result in improvements in risk factors for heart problems like high blood pressure and high triglyceride levels. Chicken, which is rich in protein, can help in managing weight and lower the risk of heart disease.

Boosts serotonin levels

Chicken has the amino acid tryptophan, which has been associated to higher levels of serotonin, which is feel good hormone in our brains. The tryptophan levels present in chicken are not sufficient enough to make you feel instantly euphoric, however studies highlight it could help to boost serotonin levels when combined wit other factors.

For Weight Loss 

Chicken particularly skinless chicken breast, is great in protein but low in calories. Observational studies highlighted that, when taken as part of a vegetable-rich diet, chicken may help reduce the risk of obesity. This is because to its high protein content. 

Protein contains a higher thermic effect than fat or carbohydrates. This indicates that your body burns more calories digesting and metabolizing protein than other macronutrients.

Protein also assists in maintaining lean muscle mass, stopping your metabolism from sinking during periods of weight loss.

Many studies have highlighted that high-protein diets can improve weight loss and assist prevent weight regain. Nevertheless, long term studies are required to determine whether these influences last beyond twelve months.

For improving brain development and function

Chicken is a great source of choline and is considerably high in Vitamin B12. Both of the nutrients play a crucial role in brain function and development.

A higher choline consumption may also safeguard against cognitive decrease in older adults. In taking Vitamin B12 can also assist with brain health. Infants born to people with insufficient vitamin B12 levels are at a big risk of poor growth, brain development and psychomotor function which may not be reversible.

For skin and joint health 

Chicken is a great source of dietary collagen. Indeed, many collagen supplements are produced by extracting collagen from the skin, bones and feet of chickens.

Collagen is an important structural protein found in the skin, bones, and tendons. As we grow old, our bodies produce less collagen. This can result in muscle weakness, joint pain and wrinkles.

Research has highlighted that chicken collagen may assist in improving pain and stiffness. Animal studies recommend that collagen from chickens also assists in preventing skin ageing. However, research on humans is required to substantiate this effect.

If you wish to get the potential benefits of chicken collagen, it is essential to consume cuts that have the skin on. You can also cook collagen-rich bone broth by simmering leftover skin and bones from a whole chicken.

Downsides of eating chicken

Not all types of chicken are made equal. For instance, fried and breaded varieties such as chicken nuggets, chicken tenders and popcorn chicken are usually high in unhealthy fats, calories and carbs.

Certain types of chicken are also heavily processed, such as lunch meats. Research highlights that processed meat consumption may be related to a greater risk of heart disease, a few types of cancer and type 2 diabetes. 

Processed meats may also have high amounts of sodium and preservatives. Lowering sodium intake has been demonstrated to help reduce blood pressure levels, particularly in people with high blood pressure.

Furthermore, certain preservatives in processed meats, like nitrites, can contribute to the creation of carcinogenic compounds.

Summary

Chicken is abundant in a different range of essential nutrients, which can contribute positively to your overall well-being. However, it is important to select wholesome varieties of chicken and choose cooking techniques such as grilling, baking, steaming or deep frying. Finally, ensure that you include chicken in a well-balanced diet that incorporates an array of other nourishing protein-rich foods.

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