Chicken is a highly favoured meat worldwide and is consumed by a large portion of the population. It is a popular and nutrient-dense option for many diets. Chicken is a great source of high-quality protein, and it helps with overall body functions, muscular growth, and repair. It is also a good source of minerals like selenium and phosphorus that support immune system function and bone health, as well as important elements like B vitamins that support energy generation and brain development.
Chicken offers many health benefits, from being an important protein source to providing essential vitamins and minerals. When cooked in a balanced manner, chicken is also a heart-healthy alternative because it has a lower fat content than other meats. Including chicken in your diet can help you maintain a balanced and wholesome diet.
Let us dive into this blog to learn about the nutritional value of chicken, the health benefits of eating chicken, and whether eating chicken daily is healthy for weight loss and the skin.
Table Of Contents
1. Nutritional Value Of Chicken
2. 10 Health Benefits Of Chicken
3. Is Eating Chicken Daily Healthy?
4. Is Chicken Good For Weight Loss?
5. Is Chicken Good For The Skin?
6. Dietitian’s Recommendation
7. The Final Say
8. FAQs
9. References
Nutritional Value Of Chicken
Let’s have a look at the nutritional value of per 100 gm chicken:
Nutrient | Amount |
Calories | 237 kcal |
Fat | 13.49g |
Saturated Fat | 3.758g |
Monounsaturated Fat | 5.296g |
Polyunsaturated Fat | 2.945g |
Protein | 27.07g |
Sodium | 404mg |
Cholesterol | 87mg |
Potassium | 221mg |
Also Read: What Is Lean Protein? Know 11 Foods, Sources, Benefits And Guidelines!
10 Health Benefits Of Chicken
The following are the benefits of eating chicken:
1. Rich Source Of High-Quality Protein
One of the best-known protein sources is chicken. Tissues such as muscles, skin, and hair require protein for growth and repair. Protein is also essential for the synthesis of hormones and enzymes, which strengthen the immune system and maintain bone health.
Adding chicken to your meals can assist in fulfilling your protein needs, which are vital for building and repairing muscles, particularly for athletes and physically active people and support fitness and weight management goals.
2. Rich In Essential Vitamins And Minerals
Chicken contains a variety of essential vitamins and minerals. It provides beneficial B vitamins, such as niacin (B3), pyridoxine (B6), and cobalamin (B12). These vitamins are vital in energy metabolism, brain function, and red blood cell production. Chicken is rich in essential minerals like phosphorus, which promotes strong bones and teeth, and selenium, an antioxidant that safeguards cells and enhances the immune system.
3. Promotes Muscle Growth And Maintenance
Chicken is a perfect choice for individuals seeking to increase muscle mass, as it is crucial for a high-protein diet for muscle building, maintenance, and repair. Amino acids in chicken protein repair muscle tissue after rigorous workouts, leading to quicker recovery and muscle growth. Eating chicken regularly and weightlifting can help boost muscle strength and endurance.
4. Enhances Bone Health
Chicken is a valuable provider of phosphorus, a crucial mineral for keeping bones and teeth healthy. Phosphorus, along with calcium, helps fortify the skeletal system and guard against conditions like osteoporosis. Adding chicken to a well-rounded diet, along with other sources of calcium, can assist in preserving strong bone density and lowering the chances of bone fractures.
5. Suitable For Various Dietary Needs
Chicken is a flexible and adaptable source of protein that fits many different diets and tastes. You can cook it in various ways, such as grilling, baking, roasting, or stir-frying, which lets you enjoy many different recipes and cultural dishes.
Chicken is a great choice for low-calorie dinner ideas and can easily be included in diets like low-carb, high-protein, gluten-free, or paleo. This makes it a suitable option for many people looking to eat healthy.
6. Source Of Collagen And Gelatin
Chicken is a good source of collagen and gelatin, which are proteins that help keep our skin, joints, and bones healthy. Collagen can improve skin elasticity, making it look firmer and younger. Gelatin supports joint health and can reduce pain in people with arthritis. Eating chicken can help your body produce these important proteins, leading to better overall health and stronger muscles.
Also Read: 15 Foods Containing Collagen For Skin Elasticity, Complexion, Firmness And More!
7. Reduces The Risk of Age-Related Cognitive Decline
The choline, vitamins B6 and B12, and niacin found in chicken are essential for brain health and cognitive function. These essential nutrients support nerve function, create neurotransmitters, and produce energy in the brain. Eating chicken regularly may reduce the risk of neurological disorders, including Alzheimer's and age-related cognitive decline.
8. Supports Skin Health
Chicken contains niacin and selenium, essential nutrients promoting skin health. Niacin enhances skin moisture and flexibility, while selenium shields the skin against oxidative harm triggered by environmental stressors. Consistently eating chicken and a well-rounded diet of fruits, vegetables, and water can help promote radiant, healthy skin.
9. Reduces The Risk Of Anaemia
Iron and vitamin B12 found in chicken can lower the chances of developing anaemia, a condition marked by decreased healthy red blood cells. These nutrients are essential for producing haemoglobin and transporting oxygen to the body's tissues. Eating chicken frequently can prevent anaemia, particularly in people with elevated iron requirements, such as pregnant women, children, and seniors.
10. Enhances Hair And Nail Health
Proteins and B vitamins in chicken are essential for the health of hair and nails. Protein is a foundational element for keratin, which forms the structure of hair and nails. Vitamin B6 and B12 aid in the creation of red blood cells, which help supply enough oxygen to hair follicles and encourage strong hair growth. Adding chicken to your diet can enhance the health of your hair and nails by decreasing fragility and supporting overall well-being.
Is Eating Chicken Daily Healthy?
Eating chicken daily is not harmful, but there are a few things to keep in mind. It may have health benefits, but the outcome is influenced by the specific chicken type, serving size, and cooking method. Chicken is an important source of top-notch protein that is necessary for muscle growth, tissue repair, and overall body function. It also offers key nutrients such as B vitamins (B6 and B12) that promote brain health, energy production, and immune function, along with minerals like phosphorus and selenium that are essential for bone health and protect against antioxidants.
For optimal health, opt for lean chicken cuts like breast and cook using grilling, baking, or steaming methods instead of frying to avoid extra calories and unhealthy fats when consumed daily. Moreover, taking off the skin can lower the fat consumed, making chicken healthier.
Also Read: 18 Satisfying And Healthy Snack Ideas For Weight Loss For Healthy Munching
Is Chicken Good For Weight Loss?
Chicken is an excellent option for promoting weight loss because it is rich in protein and low in calories, especially when opting for lean cuts such as chicken breast. Protein is recognised for its ability to enhance feelings of fullness, which can reduce the chances of overeating by keeping you satisfied for an extended period. It also has a more significant thermic effect than fats and carbohydrates, resulting in your body expending more calories to digest and metabolise. This extra calorie expenditure can aid in weight loss attempts.
Additionally, chicken is relatively lean when the skin is removed, and lean cuts are selected. Incorporating chicken into a diet focused on whole, unprocessed foods can assist in achieving a calorie deficit crucial for weight loss.
Nevertheless, how chicken is significantly cooked impacts its nutritional advantages. Choosing to grill, bake, or steam food instead of frying it can help reduce the amount of calories and fat consumed. Incorporating chicken into a high-protein diet for weight loss with veggies and whole grains can improve its efficacy in a weight loss regimen.
Also Read: Grilled Chicken For Weight Loss: 3 Delicious Recipes And Benefits For A Healthier You
Is Chicken Good For The Skin?
Chicken is good for your skin because it has many important nutrients, like protein, vitamins, and minerals. Protein helps create collagen and elastin, which are essential for keeping your skin strong, flexible, and hydrated. Eating enough protein, such as that found in chicken, helps repair and build skin cells, leading to healthier and younger-looking skin.
Chicken also provides important vitamins like niacin (vitamin B3) and vitamin B6, which are great for your skin. Niacin helps keep your skin moist, improves its barrier, and reduces redness. Vitamin B6 helps break down amino acids, which are necessary for making collagen.
Moreover, chicken contains selenium, an antioxidant mineral that protects your skin from damage caused by things like UV rays and pollution. Selenium helps fight free radicals, which can lead to early ageing and skin damage. Overall, including chicken in your diet can support healthy skin and help you look your best!
Dietitian’s Recommendation
As a dietitian, I would like to emphasise the benefits of eating chicken in any diet plan, be it for weight loss, muscle building or fitness. Chicken has a rich protein content that supports muscle growth and repair. It also contains essential nutrients such as B vitamins, selenium, and phosphorus that increase energy, strengthen the immune system, and support bone health.
Choose lean meats like chicken breast and cook them using healthy techniques like grilling or baking to enhance their nutritional value while reducing the intake of unhealthy fats. Creating different chicken dishes, such as cutlets, roasted chicken, chicken salad, chicken curry, chicken wraps, etc., offers numerous advantages while providing the satisfaction of a delicious and healthy meal.
Dt. Akshata Gandevikar
The Final Say
To end this blog on the benefits of eating chicken, you now know that this widely enjoyed and flavourful meat provides a lot of health advantages and is a nutritional powerhouse.
Chicken is a crucial element of a well-rounded diet, as it supplies top-notch protein and aids in heart health, immune system effectiveness, and muscle development. Its ability to be used in various dishes, cost-effectiveness, and widespread accessibility make it an excellent option for those seeking to enhance their health and wellness.
By adding lean chicken cuts to your meals, you can benefit from its variety of nutrients and promote a fit, energised lifestyle!
FAQs
1. What benefits do you get from eating chicken?
A few benefits of eating chicken are:
- Aids weight loss
- Supports heart health
- Helps in building muscles
- Strengthens bones
- It provides essential vitamins and minerals for the skin, nails, hair, and brain.
2. Is chicken beneficial for heart health?
Yes, lean chicken can benefit heart health by providing low saturated fat and cholesterol. Choosing skinless breast meat and cooking methods like grilling or baking can help keep fat levels low, supporting cardiovascular health.
3. Does chicken contribute to energy levels?
Yes, chicken contributes to energy levels by providing high-quality protein and B vitamins, which are essential for energy metabolism. B vitamins help convert food into energy, supporting overall vitality and reducing fatigue.
4. What are some health benefits of chicken meat?
Here are 5 chicken meat health benefits:
- It is a rich source of high-quality protein
- A good source of collagen and gelatin
- Promotes muscle strength and maintenance
- Enhances hair and nail health
- Reduces the risk of anaemia
References
- https://www.chickencheck.in/faq/chicken-health-benefits/
- https://www.chickenvicken.in/what-are-the-health-benefits-of-eating-chicken/
- https://grassrootscoop.com/blogs/impact/is-chicken-healthy?srsltid=AfmBOoq-8lPbPv_6wuOoeraWFqzyK03Tk3ayHNY_MgHUrb-3hm-Q-bDW
- https://www.medicinenet.com/is_eating_chicken_heart_good_for_you/article.htm
- https://discover.grasslandbeef.com/blog/is-chicken-skin-bad-for-you/
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