Chicken is one of the most popular sources of protein worldwide. It has a versatile nature and can be quickly prepared. It also offers a lot of benefits. This blog will explain the nutritional advantages of chicken, its impact on our health and why using it in your diet can be beneficial.
Nutritional Profile of Chicken
Let’s explore the nutritional benefits of chicken:
High-Quality Protein
Chicken is important because it is an excellent source of protein. It also helps in building and repairing of tissues. 100 gram of cooked chicken breast will provide about 31 grams of protein. This high protein is essential for the athletes. This also helps in our muscle growth and recovery. Various enzymes and hormones are also produced from proteins, which help in our normal body functions.
Low in Fat
Chicken, when cooked without skin, contains very low fat, specially saturated fat. A skinless chicken breast is a healthy meal because it has only 3.6 grams of fat. So, this low-fat meal is a perfect source of protein for those who want to reduce their cholesterol levels. People looking to manage their weight will also love this because it is an ideal meal option for them. Chicken has all the necessary nutrients and it will be a perfect choice for people who are on calorie-restricted diets.
Rich in Vitamins and Minerals
Chicken has a lot of minerals and vitamins in it such as:
- B Vitamins: Chicken is a great source of B vitamins like the pyridoxine (B6) and niacin (B3). For energy metabolism, these vitamins are very important. They have a great role in the conversion of food into energy and also support the brain health. Red blood cells, important in oxygen transportation, are also synthesized by these vitamins.
- Selenium: This mineral plays a huge role in thyroid health and immune function. A huge amount of selenium is obtained from chicken. Selenium acts as antioxidant and protects the cells from damage caused by the free radicals. Intake of selenium is very important because it reduces the risk of many diseases like cancer.
- Phosphorus: This mineral is also present in chicken. It has a role in the formation of healthy bones and teeth.
Health Benefits of Eating Chicken
Eating chicken is important because it has a lot of health advantages like:
Supports Muscle Growth
As we know that chicken is a great source of protein. This protein is very important for muscle growth. After workout, eating chicken will help in the repair and growth of muscles. The amino acids, important factor in the muscle tissue, are found in chicken. So, chicken is an ideal choice for people looking to achieve their fitness goals.
Aids in Weight Management
Chicken also helps in weight maintenance. Chicken has a high-protein content. So, by consuming high-protein diets, people can easily reduce their calorie intake. Chicken is a perfect meal for weight loss. It is also important for people who want to maintain a healthy lifestyle.
Promotes Heart Health
High saturated fats can lead to heart diseases. But skinless chicken contains very low amount of saturated fats. So, it is an ideal meal for those who want a balanced lifestyle. B vitamins are also present in chicken which maintain the cardiovascular health.
Boosts Immune Function
Chicken has selenium too, which helps with immunity. It works as an antioxidant and reduces the inflammation in the body. Antibodies are also produced by proteins found in chicken. This will help in providing protection against infections.
Enhances Mood and Cognitive Function
B vitamins found in chicken are linked to improved mood and cognitive function. Neurotransmitters like dopamine and serotonin are produced by these vitamins which improve our mood.
Versatile and Easy to Prepare
Chicken has a versatile nature and this is one of its benefits. It can be baked, boiled or grilled. It can be easily prepared and used in different forms. It pairs well with various dishes like fries, salads or soups.
Supports Bone Health
In addition to calcium, chicken is packed with different nutrients that promote bone health. One of these nutrients is Collagen. An important function of this protein is to maintain the structure of our bones.
May Help Improve Sleep Quality
Chicken is a source of tryptophan, an amino acid that is a precursor to serotonin and melatonin, hormones that regulate sleep. Making chicken a part of your evening meals will help improve the sleep quality.
Did You Know?
Approximately 70% of the chicken consumed in the UAE is imported, primarily from countries like Brazil and the USA.
Tips for Including Chicken in Your Diet
Follow these tips to enhance the health benefits of chicken:
- Choose Lean Cuts: Go for skinless chicken breast or thighs to reduce the fats intake. Dark meat, while slightly higher in fat, can still be a healthy choice when consumed in moderation.
- Watch Your Cooking Methods: Compared to frying, go for methods like baking, grilling or steaming. This will reduce the calorie intake.
- Pair with Vegetables: Use chicken with different veggies to design healthy meals. This will add flavor to your food.
- Experiment with Spices: Use spices and herbs to enhance the flavor. Spices such as turmeric and garlic will improve the nutritional value and taste of your meals.
- Meal Prep: Consider preparing chicken in bulk at the beginning of the week. Cooked chicken can be stored in the refrigerator or freezer making it easy to add to meals throughout the week.
Introducing Our Chicken Based Healthy Meals
Here are some of the healthy meals that are included in our different monthly meal plan subscriptions in UAE:
| For Lunch | For Dinner |
|---|---|
| Chicken Caesar Wrap | Herby Baked Chicken |
| Citrus Bliss Chicken Linguine | Spicy Buffalo Chicken Burger |
| BBQ Bliss Chicken Burger | Crispy Chicken Cesar Pasta |
| Rustic Chicken Zoodle Bowl | Baked Chicken Katsu |
| Baked Pesto Chicken | Spiced Chicken Cauli Rice Bowl |
| Grilled Chicken Caesar Salad | Keto Bacon Avocado Chicken |
| Zucchini Noodles, Pesto Chicken | Chicken Alfredo with Zoodles |
| Egg Roll Bowl: Ground Chicken | Spinach Cream Cheese Stuffed Chicken |
| Chicken Caesar Lettuce Wraps |
Conclusion
Consuming chicken will give you a lot of health benefits. It will help in weight management and also promote muscle growth and heart health. Chicken is low in fat and high in protein, making it an ideal choice. As you consider how to incorporate more chicken into your meals, remember the flexibility it offers. Whether you’re preparing a quick weeknight dinner or meal prepping for the week, chicken can easily fit into your culinary plans.
No matter how you cook it or if you choose meal delivery services, chicken should be part of your meals. Your diet can help you eat healthier and be more fit if you include chicken.
