Health Benefits of Chicken

Chicken is a low-fat and low-calorie source of high-quality protein that is prevalent all around the world. It makes a great substitute for red meat as well. It is prepared in different methods and is available in almost every part of the world. While different individuals have different choices, one should also stop to count the health benefits of chicken. Continue reading to know more!

What Are the Health Benefits of Chicken?

To derive maximum benefits from chicken, one should stick to chicken breast meat instead of opting for drumsticks or thigh pieces. Here are the health benefits of chicken that you must know.

1. Strengthens Bones and Muscles

Chicken is an excellent source of amino acids, which is necessary to build muscle tissue, especially when one ages. According to a few studies, higher protein intake also helps maintain bone mineral density. By consuming chicken, one can strengthen their muscles and build healthier bones, thereby reducing the risk of osteoporosis-related injuries. A 100 gram piece of the chicken breast consists of 21 grams of protein which is not commonly found in other food items.

2. Helps in Weight Management

Individuals, who have the tendency to gain weight or are struggling with belly fat, can switch to a meal based on chicken. Chicken is a high protein source, and any protein-based diet is useful in weight management and weight loss. According to a few studies, individuals who consume high protein are able to manage their weight more efficiently.

3. Anti-Cancerous

Individuals, who consume pork and other red meat, have a higher chance of developing colorectal cancer in their life. However, those who consume more chicken and fish have lowered their chances of developing cancer. Thus, if one prefers a non-vegetarian diet, he or she should opt for this white meat.

4. Rich in Vitamin and Minerals

Chicken does not only provide sufficient proteins to the body but also provides the body with necessary minerals and vitamins. This lean meat is a rich source of vitamin B, which plays an important role in the formation of healthy red blood cells. It also helps in producing energy. The Vitamin D present in chicken helps in the formation of strong bones and in calcium absorption. Chicken also provides iron which is required for haemoglobin formation, preventing anaemia and muscle activity.

5. Controls Blood Pressure

In the year 2008, the Journal of Agricultural and Food Chemistry stated that chicken is effective in lowering high blood pressure. For people with hypertension, doctors recommend them to have vegetables, fruits, low-fat dairy and a chicken meal to prepare a healthy meal.

6. Reduces Cholesterol

Individuals, who consume high quantities of red meat such as pork, lamb or beef, have high chances of developing various heart diseases. They have high levels of cholesterol in their body due to this. However, if individuals consume more fish, chicken, and vegetables, it helps in reducing high cholesterol in the body.

7. Lifts up the Mood

People who suffer from mental health-related illnesses like stress and depression can try having chicken to lift up their mood. It has high levels of amino acids, which help the brain relieve stress and lift up the mood.

8. Improves Skin

If one is suffering from skin-related issues, instead of going for high-end creams, one can try having a hearty meal with chicken. Chicken liver contains Vitamin B2, also known as riboflavin, which is effective in reducing skin problems while repairing dry and damaged skin.

What Are the Nutritional Values of Chicken?

Here is the nutritional value of 85 gram of chicken that a raw, boneless and skinless chicken breast fillet provides. Since one cannot eat chicken raw, its nutritional value gets reduced with the way one cooks. For example, grilled or boiled chicken will provide more nutritional benefits than fried chicken.

Nutrients	Values
Energy	120 calories
Fat	2 g
Carbohydrates	0 g
Fibre	0 g
Sugar	0 g
Protein	26 g
Vitamin B12	10% of DV
Riboflavin	9% of the DV
Phosphorus	17% of the DV
Selenium	36% of the DV

How to Include Chicken in Your Daily Diet?

Now that individuals know the advantages of eating chicken, it is also important to know how to add it to their daily diet. Here are a few ways to do so.

Chicken Soup: Chicken soup is the healthiest way to add chicken into one's daily diet. A chicken soup with other vegetables is an ideal dinner or lunch when one feels under the weather.
Chicken Sandwich: Instead of having spicy or fried food from outside, one can make a chicken sandwich as a healthy alternative. Adding other vegetables and sauces will enhance its taste.
Chicken Salad: Another healthy recipe for chicken is making a chicken salad. A chicken salad with other vegetables will help in weight management.
Chicken Curry: One can make simple and light chicken curry by adding tomatoes and onions. One can use other herbs and spices to add their own touch.

Apart from this, chicken is a common ingredient used to prepare a number of non-vegetarian dishes. Mughlai cuisine, Chinese cuisine, American, Italian or any other cuisine can easily be found in chicken dishes.

What Are the Side Effects of Overeating Chicken?

Although there are a number of benefits of eating chicken, overconsumption of it can also cause side effects. It is best to consume it in adequate proportions, keeping a certain gap in between.

Weight Gain: Consuming a certain amount of chicken, if prepared as a healthy dish, is okay. Otherwise, consuming food items like chicken biryani, fried chicken, or chicken burgers can cause weight gain due to it being quite heavy. It is okay to have it once in a while, but consuming it regularly can also cause a spike in cholesterol.
High Heat: Chicken is a high-heat food, meaning overconsumption of it will increase one's body's overall temperature. Some individuals can experience a runny nose during summers due to this. If one experiences symptoms of high heat in the body, it would be best if they give a gap and then consume it again.
Increases Cholesterol: If one consumes food items like fried chicken on a regular basis, it is bound to increase cholesterol levels. According to the American Journal of Clinical Nutrition, red and white meat can increase levels of bad cholesterol. Individuals should have it boiled, poached, stir-fried or grilled to avoid increasing cholesterol levels.
Can Lead to UTIs: Chicken has a particular strain of E.Coli. It can also cause a range of infections like UTIs.

Who Should Avoid Eating Chicken?

Here are the circumstances when individuals should avoid consuming chicken -

Maximum retail chicken breast contains harmful bacteria, and these bacteria can make individuals sick. So, individuals who are already sick and suffering from bacterial diseases should avoid consuming chicken.
Individuals having high cholesterol should avoid having chicken to manage their cholesterol levels.
Those who are prone to becoming obese and gaining weight should avoid the consumption of food items which have chicken in them. For example, biriyani, pizza, burger, fried chicken, etc., can lead to more weight gain.
Individuals suffering from neurological problems, heart diseases and diabetes should also avoid chicken due to the presence of a high amount of arsenic.

That is all for the health benefits of chicken. For most non-vegetarians, chicken is an integral part of their diets. Consuming it in a moderate amount provides a substantial amount of protein and amino acids to the body. However, one should also remember to involve him/herself in a healthy lifestyle to remain fit overall.