6 health benefits of chicken according to scientists
It is believed that chicken is the most useful kind of meat. Like any white meat, it is rich in proteins, vitamins and minerals, but it has a low fat content compared to other animal sources such as beef or pork . This makes chicken meat an excellent dietary product with a minimum of contraindications.
However, there are also negative sides. While white meat has less fat, red meat contains more iron, zinc, selenium and B vitamins. Hormones and antibiotics are also sometimes used in chicken farming, which calls into question the safety of consumption.
Content
How it is useful – 6 facts
Below are 6 main theses about the benefits of chicken (based on evidence).
1. Source of valuable substances
On average, 100 grams of chicken provide the body has about 200 calories, 23 grams of protein and 11 grams of fat.
Chicken meat rich for the following nutrients:
| Name of the substance | Percentage of the recommended daily allowance (in 100 grams of meat) |
| Vitamin A | 8 % |
| Vitamin B2 | 8,3 % |
| Vitamin B4 | 15,2 % |
| Vitamin B5 | 15,2 % |
| Vitamin B6 | 26 % |
| Vitamin B12 | 18,3 % |
| Vitamin H | 20 % |
| vitamin PP | 65,2 % |
| potassium | 8 % |
| magnesium | 5 % |
| sulfur | 19 % |
| phosphorus | 20,6 % |
| iron | 9 % |
| cobalt | 120 % |
| selenium | 23,1 % |
| zinc | 17,2 % |
Each of the presented substances performs important functions in the human body:
- Vitamin B5 - participates in all types of metabolism, supports the work of the adrenal glands and mucous membranes;
- Vitamin B6 - responsible for the course of redox processes, Strengthens the immune system ;
- Vitamin B12 - necessary for the smooth functioning of the central nervous system and synthesis of red blood cells ;
- Vitamin PP - supports the attractive appearance of the skin, as well as the work of the nervous and digestive systems;
- Selenium - it is necessary for the production of thyroid hormones, has a powerful antioxidant and anti-inflammatory effect.
2. Normalization of the brain
Chicken meat contains a large amount of B vitamins. These substances, according to
scientists are extremely useful for the central parts of the nervous system.
With sufficient intake of B vitamins it is noted Cognitive improvement (thinking, attention , memory ).
At the same time less common degenerative brain diseases (Peak and Alzheimer's diseases).
Chicken meat also helps to reduce the severity of stress and depressive disorders.
3. Maintaining thyroid health
Chicken is rich in selenium, which, according to the data
scientists from the UK, is directly involved in the synthesis of thyroid hormones.
In addition, selenium reduces the risk of developing malignant and autoimmune diseases of this organ.
4. Weight Loss Aid
Chicken meat has a high amount of protein and is low in fat. Similar properties make it possible to use chicken in diets aimed at losing weight or maintaining body weight.
Foreign specialists claim that the inclusion of high-protein foods in the diet causes the rapid development of a feeling of satiety due to the suppression of hunger centers in the brain. As a result, a person consumes less food over the next few hours.
5. Maintaining muscle mass
Proteins, which are rich in chicken meat, are the main structural component of muscle fibers.
With insufficient protein intake, muscle atrophy and sarcopenia develop, the incidence of which is extremely high in the elderly.
Experts from the USA recommend consume enough protein (fish, meat and dairy products) to maintain or increase the volume of muscle tissue in the body.
6. Prevention of anemia
Anemia is a rather severe pathological condition in which the amount of blood decreases hemoglobin
and (or)
red blood cells
. As a result, all organs and tissues are exposed to oxygen starvation, and dystrophic processes are observed in them.
The most common causes of anemia are iron and vitamin B12 deficiency. They are manifested due to chronic blood loss, poor diet or diseases from the outside bone marrow or the gastrointestinal tract.
Chicken meat contains vitamin B12 and iron are sufficient (although much less than red meat). It is recommended to regularly consume chicken and other types of meat for the prevention and treatment of anemia (together with medications).
Possible harm
When eating chicken meat, despite the abundance of useful properties, undesirable reactions are possible. These include:
- Allergic reactions. Chicken meat is one of the most common and extremely strong allergens. Allergopathologies are common and usually have a systemic nature: anaphylactic shock, angioedema.
- Infection with salmonellosis. Infection with the parasite is possible only from thermally untreated chicken meat.
- Development of malignant tumors and atherosclerotic vascular disease . Such properties apply only to fried meat, as a huge amount of carcinogenic substances is produced during the frying process.
- Hormonal disorders. Unfortunately, in the process of growing chickens, they are fed a lot of hormones – estrogens. Some of them enter the human body. In women, this can lead to a violation of the menstrual cycle, in men – to infertility. You should choose the meat producer in the store correctly or give preference to a home supplier (verified).
Application in cooking
Chicken is the most popular type of meat in the world. This is especially true for broilers grown at a poultry farm. At a low cost, meat contains a huge amount of protein, vitamins and minerals, but differs in a minimum amount of fat.
Chicken meat is tender and delicious, easy to prepare and goes well with almost any dish. There are several thousand recipes based on this product that are suitable for a casual or festive table.
Meat is subject to any method of heat treatment. Fried, boiled, smoked or oven-baked chicken is most often consumed. Grilled chicken is widespread, as well as kebabs.
Chicken can be used as an independent dish or included in meat broths, soups and borscht, mashed potatoes, aspic, cutlets, meatballs, pates, salads and shawarma. It goes well with any vegetables and cereals.
It is important to note that there is a preferred cooking method for each part of the bird:
- Offal: liver, ventricles (navels), hearts – frying in a frying pan, cooking pates and liver sausages;
- Fillet – cooking or stewing, less often frying; breast is also perfect for salads;
- Wings – frying or baking in the oven;
- Legs (shin and thighs) – frying, baking, stewing;
- Leather – for baking various dishes in it (bags, sausages);
- Paws – usually served boiled with hot sauces;
- Joints and cartilage are rarely used in cooking.
Chicken or turkey: which is healthier?
Chicken, like turkey, are dietary meats with almost similar composition. However, there are still distinctive features.
Turkey is a hypoallergenic type of meat. Significantly fewer antibacterial drugs and hormones are used in the cultivation of turkeys. It is perfect for inclusion in the diet of children.
For people of middle and older age groups, it is better to choose chicken. It is more beneficial for the cardiovascular system (contains less fat and uric acid) and is rich in iron.
Conclusion
- Thus, chicken meat is an extremely valuable product that provides the body with a large amount of valuable protein, vitamins and minerals.
- Regular use improves the health of the musculoskeletal system, central nervous system, hematopoietic and endocrine systems. Meat also helps to lose weight.
- Before use, it is recommended to familiarize yourself with the possible list of side effects and give preference to proven manufacturers.
