Chicken is rich in protein, low in calories and fat, supports weight loss, muscle gain and promotes cardiovascular health and improves mood.
Chicken is one of the popular meats in daily meals. This food is easy to prepare and can be made into many different dishes.
Nutritional value
Chicken meat is rich in important nutrients including protein, niacin, selenium and phosphorus.
An 85g serving of chicken breast contains:
- Calories: 122 kcal
- Protein: 24 g
- Fat: 3 g
- Carb: 0 g
- Daily amount of nutrients the body needs (DV):
- Vitamin B3: 51%
- Selenium: 36%
- Phosphorus: 17%
- Vitamin B6: 16%
- Vitamin B12: 10%
- Vitamin B2: 9%
- Zinc: 7%
- Vitamin B1: 6%
- Kali: 5%
- Copper: 4%
The protein in chicken meat is essential for building and repairing tissues and maintaining muscle mass. Meanwhile, selenium is a trace mineral essential for immune function, thyroid health as well as fertility.
B vitamins such as B3, B6 and B12 play an important role in energy production, DNA synthesis and brain health.
Health benefits
Chicken provides a range of important nutrients and is suitable for a healthy, well-rounded diet. This is also a good alternative to red meat.
Supports weight loss
Chicken is low in calories but high in protein so it may be especially beneficial for weight loss. Increasing protein intake can increase feelings of fullness, promote weight loss, and help maintain lean muscle mass.
Exercise support
For those doing endurance training, supplementing with protein-rich foods like chicken can also promote muscle growth. Protein is involved in calcium metabolism and is important for optimizing bone health.
Supports stronger bones and muscles
Lean protein in chicken is a rich source of amino acids. The body uses amino acids to build muscle tissue, something that is especially important as a person ages. Adding more protein helps maintain bone mineral density. Eating chicken helps build strong muscles, stronger bones, and reduces the risk of injury and diseases such as osteoporosis.
Enhance cardiovascular health
Chicken’s ability to promote weight loss and exercise performance leads to improvements in risk factors for heart problems such as triglyceride levels and high blood pressure. Protein-rich foods like chicken also help reduce the risk of heart disease.
Improve mood
Chicken contains the amino acid tryptophan, which is associated with increased serotonin levels (the hormone that brings about happy feelings) in the brain. The tryptophan concentration in chicken isn’t high enough to make you feel instantly euphoric, but it can help increase serotonin levels when combined with other favorable factors.
Be careful when eating chicken
Chicken is good but needs to be eaten and prepared properly. For example, fried and breaded chicken such as chicken nuggets, popcorn chicken, and crispy fried chicken often contain a lot of unhealthy fats, carbohydrates, and calories. Darker cuts of meat like thighs and wings are higher in calories than lighter cuts of meat like breasts. Leaving the skin on or frying the chicken also adds saturated fat.
Some healthy chicken processing methods:
- Grilled chicken: Grilled chicken can be a quick and healthy way to increase your protein intake. Add some vegetables to the grill to complete the meal.
- Chicken stew: Chicken stew is a delicious choice for weeknight dinners, especially if you’re trying to lose weight. In addition to being low in fat and calories, stewed chicken is also rich in important nutrients.
- Stir-fried chicken: Try stir-frying chicken with a little oil and your favorite vegetables for a meal rich in fiber and protein.
