benefits Chicken meat - What are the benefits and harms of chicken meat?

 

Chicken meat is a delicious and healthy type of meat. You can use it in many different recipes such as grilling, frying, roasting in the oven, and cooking in soups. In this article, we will explore the important health benefits of chicken meat as well as some of its potential drawbacks.

Benefits of chicken 

The benefits of chicken according to strong scientific evidence include many important health aspects. According to a study published in the Nutrition Journal in 2003, the results showed that chicken contributes to weight loss in overweight women who follow a low-calorie diet and rely on chicken or beef as their main source of protein, in addition to exercising. The results also showed a decrease in fat percentage, total cholesterol level, and LDL cholesterol.

Furthermore, a preliminary study published in the Journal of Agricultural and Food Chemistry in 2008 indicated that consuming collagen extracted from chicken feet, which was analyzed using a range of enzymes and angiotensin-converting enzyme, can contribute to lowering blood pressure within a few hours of consumption.

According to a review article published in the Food & Nutrition Journal in 2015, consuming chicken as part of a vegetable-rich diet is associated with reducing the risk of chronic diseases such as type 2 diabetes and cardiovascular diseases. Additionally, moderate consumption of chicken may also reduce the risk of cancer.

Nutritional value of chicken meat

Here is a healthy way to consume chicken:

1. Choose organically certified or naturally raised chicken. The chicken should be free from excessive hormones and harmful chemicals.

2. Remove the skin before cooking the chicken. The skin contains a high amount of unhealthy fats.

3. Opt for healthy cooking methods such as grilling, baking, or steaming instead of frying. These methods reduce the excess amount of fats and oils.

4. Use natural spices and herbs to add flavor to the chicken instead of heavy sauces and excessive fats.

5. Remove visible fats from the chicken before consuming it. You can use paper towels to absorb the excess fats.

6. Ensure that the chicken is cooked properly to be fully cooked and safe to eat. The internal temperature of the chicken should reach 165 degrees Fahrenheit (74 degrees Celsius).

7. Pair the chicken with grilled vegetables or fresh salad to add more healthy nutrients to your meal.

8. Avoid adding fatty sauces or heavy dressings when consuming chicken. Instead, you can use light sauces like light yogurt sauce or natural tomato sauce.

9. Make sure to wash your hands thoroughly before and after handling chicken to prevent food poisoning.

10. Enjoy chicken in moderation and as part of a balanced and healthy diet. It is important to consume a variety of other food sources to meet your nutritional needs.

Chicken meat is a good source of high-quality protein, as well as essential vitamins and minerals. A 3-ounce (85g) serving of cooked, skinless chicken breast provides approximately:

- Protein: 26 grams

- Fat: 3 grams

- Calories: 142

- Vitamin B6: 0.5 mg (25% DV)

- Vitamin B12: 0.3 mcg (5% DV)

- Niacin: 10.3 mg (51% DV)

- Phosphorus: 213 mg (21% DV)

- Selenium: 24.7 mcg (35% DV)

Additionally, chicken meat contains small amounts of other vitamins and minerals such as iron, zinc, potassium, and magnesium.

It's important to note that the nutritional value can vary depending on the cut of chicken and how it is prepared. For example, chicken thighs and drumsticks may have higher fat content compared to leaner cuts like chicken breast. Additionally, fried or breaded chicken will have higher calorie and fat content compared to grilled or baked chicken.

Overall, chicken meat is a nutritious food that can be part of a healthy and balanced diet when consumed in moderation and prepared in a healthy manner.

The healthy way to eat chicken meat 

Chicken soup recipe 

Here is an easy and delicious recipe for chicken soup:

Ingredients:

- 2 chicken breasts, cut into small pieces
- 1 medium-sized onion, chopped
- 2 cloves of garlic, minced
- 2 carrots, sliced
- 2 medium-sized potatoes, diced
- 4 cups of chicken broth (you can use ready-made broth or prepare it at home)
- Salt and pepper to taste
- 1 teaspoon dried thyme
- 1 teaspoon dried ginger
- 1 teaspoon turmeric

Preparation:

1. In a large pot, heat a little oil over medium heat.
2. Add the onion and garlic and sauté until they become tender and translucent.
3. Add the chicken pieces and sauté until they are lightly browned on the sides.
4. Add the carrots and potatoes and stir for a few minutes.
5. Add the chicken broth and let the soup come to a boil.
6. Stir the soup and add the salt, pepper, thyme, ginger, and turmeric.
7. Let the soup simmer on low heat for 20-30 minutes until the vegetables and chicken are cooked.
8. Taste the soup and adjust the seasonings according to your taste.
9. Serve the soup hot and enjoy!

Feel free to modify the recipe according to your preferences, such as adding additional vegetables or spices. Bon appétit!

Chicken Risks

Chicken is a valuable food source, but it can pose some health risks if not cooked properly.

Health Risks:

Food Poisoning: Raw chicken contains various types of bacteria that can cause food poisoning, leading to symptoms such as diarrhea, vomiting, headache, and fever.

Increased Risk of Heart Disease: Chicken contains saturated fats and cholesterol, which can increase the risk of heart disease.

Compromised Immune System: Consuming chicken that has been fed antibiotics can increase the risk of immune system diseases.

Tips to Reduce Health Risks:

Cook chicken thoroughly to a temperature of 74 degrees Celsius.

Avoid consuming raw or undercooked chicken.

Purchase chicken from reliable sources.

Store chicken in the refrigerator at 4 degrees Celsius or lower.

Cook fresh chicken within two days of purchase.

Conclusion:

Enjoying chicken safely can be achieved through thorough cooking and following the tips mentioned above.

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