Health Benefits of Chicken 

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. There are many varieties of chicken, including free range chicken, organic chicken, and conventional chicken, the difference being on the basis of their breeding. While free-range chicken, as the term implies, is allowed to roam freely in the pastures; conventional chicken, which is also the most controversial, is kept in cages and not allowed to move freely. Conventional chicken is injected with hormones to fasten its growth and make it unnaturally big. This chicken variety is usually kept in unhygienic and unhealthy conditions.

Of the three, organic chicken is the most expensive because it is bred freely and is allowed to eat only organically prepared food, as per the USDA standards. It is kept in healthy and clean conditions and is allowed to grow naturally without any medications to disturb its hormone cycle. Organic chickens are also vaccinated and therefore safe to eat.

Nutritional Value of Chicken

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). [1] 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.

Health Benefits of Chicken

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 breast, with 31 grams of protein per 100 grams, 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.

Rich in Vitamins & Minerals

It 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 for preventing cataracts and skin disorders, boosting immunity, eliminating weakness, regulating digestion, and improving the nervous system. [2] 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. [3] Vitamin A helps in building eyesight and minerals such as iron are helpful in hemoglobin formation, muscle activity, and eliminating anemia. [4] Potassium and sodium are electrolytes; phosphorus is helpful in tackling weakness, bone health, brain function, dental care, and metabolic issues.

Weight Loss

Diets with high levels of protein have been known to be effective in reducing weight and chicken has been one of the main contenders in weight loss. Studies and trials have shown that significant weight control was observed in people who regularly ate chicken breast. [5] This can be attributed to its high protein content and low calories.

Control of Blood Pressure

Chicken consumption has been found to be useful in controlling blood pressure as well. [5] 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.

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. [6] It is also said to reduce the risk of colon cancer.

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. [7] 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.

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. [8]