Chicken Benefits For Health
The health benefits of chicken include its ability to provide a good supply of protein, essential vitamins, and minerals. It also aids in weight loss, regulating cholesterol and blood pressure, and reducing the risk of cancer.
Chicken
Chicken is the most common type of poultry in the world. It has been domesticated and consumed as food for thousands of years. It is believed that chickens were first domesticated in India thousands of years ago, primarily for cockfighting and later for meat consumption. Later, chicken spread to other parts of Asia, Africa, Europe, and eventually America, where it was brought by the early colonists from Europe.
Until the 19th century, chickens were often domesticated in households, both for their meat and their eggs. An excess amount of meat and eggs were used in bartering systems. In the latter part of 19th and the early 20th century, household chicken farming gave way to chicken farming as a big business due to the increasing demand from cities.
Large-scale chicken farming gave rise to many breeds since breeders had to increase chicken production. Several new breeds have been developed since then, some of which include American, Mediterranean, British, Asiatic, Plymouth Rock, Wyandotte, Rhode Island Red, New Hampshire, Black Cochin, Red Malay game fowl, and Leghorn. Chicken, irrespective of its breed, is healthy and has high nutritional value.
Chicken Nutritional Value
According to the USDA, chicken (100 g) has moisture (65 g), energy (215 kcal), protein (18 g), fat (15 g), saturated fat (4 g), cholesterol (75 mg), calcium (11 mg), iron (0.9 mg), magnesium (20 mg), phosphorus (147 mg), potassium (189 mg), sodium (70 mg), and zinc (1.3 mg). In terms of vitamins, it contains vitamin C, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, vitamin A, vitamin E, vitamin D, and vitamin K.
Chicken Health Benefits
Being known all around the world for its protein content, chicken has a wide range of health benefits. Let’s discuss them below.
High Protein Content
Chicken is one of the best foods for protein. Protein plays an important role in our diet. It is made of amino acids, which are the building blocks of our muscles. Generally, the recommended amount of daily protein requirement is 1 gram per 1 kg of body weight or 0.4 g of protein per pound of body weight. For athletes, the daily requirement of protein is about 0.6 g to 0.9 g per pound.
Important Source of Vitamins & Minerals
Chicken is not only a good source of protein but is also very rich in vitamins and minerals. For example, B vitamins in it are useful in preventing cataracts and skin disorders, boosting immunity, eliminating weakness, regulating digestion, and improving the nervous system. They are also helpful in preventing migraine, heart disorders, gray hair, high cholesterol, and diabetes.
Vitamin D in chicken helps in calcium absorption and bone strengthening. Vitamin A helps in building eyesight and minerals such as iron are helpful in hemoglobin formation, muscle activity, and eliminating anemia. Potassium and sodium are electrolytes; phosphorus is helpful in tackling weakness, bone health, brain function, dental care, and metabolic issues.
Control of Blood Pressure
Chicken consumption has been found to be useful in controlling blood pressure as well. This was observed in people with hypertension and in many African Americans, though the diet was also comprised of nuts, low-fat dietary products, vegetables, and fruits.
Treatment of Common Cold
Intake of warm chicken soup also provides relief from common cold, including symptoms like a congested nose and a sore throat.
Reduced Cholesterol
The amount of saturated fat and cholesterol found in red meat such as beef, pork, and lamb are much higher than the levels found in chicken, fish, and vegetables. Therefore, the American Heart Association has advised consuming chicken or fish instead of red meat for a lowered risk of cholesterol and subsequent heart disease development. The AHA also says that consuming chicken or fish must be limited to normal levels, as excessive consumption can also lead to the development of heart disease.
Reduced Cancer Risk
Studies have found that in non-vegetarians, a higher consumption of red meat, pork/ham increased the risk of colorectal cancer, while in chicken and fish eaters, the risk of developing this cancer in later life was reduced, although the evidence is not conclusive.
Quick Serving Ideas for Chicken
Chicken Salad: Add roasted chicken breast, cherries or cranberries, halved seedless grapes, diced apple, chopped green onions, and boiled mushrooms to a bowl and mix well. Add salt and pepper to your preferred taste. This salad is healthy and easy to prepare.
Chicken Sandwich: Toast 2 slices of bread and spread butter on them. Put slices of cucumber, beetroot, onion, capsicum, and cooked chicken on one slice. Add salt and pepper to taste, and cover it with the second slice. Serve with ketchup or mayonnaise.
Oven-fried Chicken: Take medium-sized cut chicken breast pieces, season them with paprika and salt to your preferred taste. Dip the pieces in egg whites and later dip them into a mix of crushed cornflakes. Grease a baking tray and place the chicken pieces on it. Bake for 30 minutes and serve.
