Health Benefits of Chicken Meat

Chicken is one of the most common meats that is prevalent all around the world. It is a white meat that can be prepared in various ways and is easily available almost everywhere you go. While you might have enjoyed it in various forms and might also have some favorites, have you ever stopped to count the health benefits of including chicken in your diet? Here are some of the top health benefits of chicken you may find impressive.

Chicken

Chicken has been domesticated and consumed as food for probably thousands of years. There are many varieties including free-range chicken, organic chicken, and conventional chicken, and the differences between them relate to how they are fed and raised. Free-range chickens, as the term implies, are allowed to roam freely in the pastures. On the other hand, conventional chickens, controversially, are kept in cages and not allowed to move freely. Conventionally raised birds are often injected with hormones to speed growth and are sometimes kept in unhygienic and unhealthy conditions meaning they are also often treated with antibiotics.

Of the three, the organic variety is the most expensive because they must have access to the outdoors, are only allowed to eat organically grown food (with no pesticides), and they may not be given antibiotics. They are also supposed to be kept in healthy and clean conditions and allowed to grow naturally. [1]

Baked chicken legs with fresh tomatoes Photo Credit: Shutterstock

Nutrition Facts

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Chicken, broilers or fryers, meat only, cooked, roasted

Serving Size : 100 g1 cup, chopped or diced (140 g)1 tbsp (8.7 g)1 unit (yield from 1 lb ready-to-cook chicken) (146 g)
Nutrient	Value
Water [g]	63.79
Energy	190
Energy [kJ]	795
Protein [g]	28.93
Total lipid (fat) [g]	7.41
Ash [g]	1.02
Calcium, Ca [mg]	15
Iron, Fe [mg]	1.21
Magnesium, Mg [mg]	25
Phosphorus, P [mg]	195
Potassium, K [mg]	243
Sodium, Na [mg]	86
Zinc, Zn [mg]	2.1
Copper, Cu [mg]	0.07
Manganese, Mn [mg]	0.02
Selenium, Se [µg]	22
Thiamin [mg]	0.07
Riboflavin [mg]	0.18
Niacin [mg]	9.17
Pantothenic acid [mg]	1.1
Vitamin B-6 [mg]	0.47
Folate, total [µg]	6
Folate, food [µg]	6
Folate, DFE [µg]	6
Choline, total [mg]	78.8
Betaine [mg]	5.7
Vitamin B-12 [µg]	0.33
Vitamin A, RAE [µg]	16
Retinol [µg]	16
Vitamin A, IU [IU]	53
Vitamin E (alpha-tocopherol) [mg]	0.27
Vitamin D (D2 + D3), International Units [IU]	5
Vitamin D (D2 + D3) [µg]	0.1
Vitamin D3 (cholecalciferol) [µg]	0.1
Vitamin K (phylloquinone) [µg]	2.4
Fatty acids, total saturated [g]	2.04
12:0 [g]	0.02
14:0 [g]	0.06
16:0 [g]	1.41
18:0 [g]	0.49
Fatty acids, total monounsaturated [g]	2.66
16:1 [g]	0.35
18:1 [g]	2.22
20:1 [g]	0.04
Fatty acids, total polyunsaturated [g]	1.69
18:2 [g]	1.37
18:3 [g]	0.07
20:4 [g]	0.11
20:5 n-3 (EPA) [g]	0.01
22:5 n-3 (DPA) [g]	0.02
22:6 n-3 (DHA) [g]	0.04
Cholesterol [mg]	89
Tryptophan [g]	0.34
Threonine [g]	1.22
Isoleucine [g]	1.53
Leucine [g]	2.17
Lysine [g]	2.46
Methionine [g]	0.8
Cystine [g]	0.37
Phenylalanine [g]	1.15
Tyrosine [g]	0.98
Valine [g]	1.44
Arginine [g]	1.75
Histidine [g]	0.9
Alanine [g]	1.58
Aspartic acid [g]	2.58
Glutamic acid [g]	4.33
Glycine [g]	1.42
Proline [g]	1.19
Serine [g]	1
Sources include : USDA [2]

Nutritional Value of Chicken

According to the USDA FoodData Central [3], chicken (100 g) provides energy (239 kcal), protein (27.3 g), fat (13.6 g), unsaturated fat (8.31 g), cholesterol (88 mg), phosphorus (182 mg) potassium (223 mg), and sodium (82 mg). In terms of vitamins, it is a good source of vitamin B12, niacin, vitamin B6, pantothenic acid, and also contains vitamin E, K, and others.

Chicken Calories

When it comes to lean protein, it is a very popular option as it does not contain a lot of fat, especially when compared to red meat. The number of calories may vary based on different parts of the chicken. [4]

• Chicken breast calories: 1 cup (140 g) of chopped or diced chicken breast provides 231 calories
• Chicken thigh calories: 100 g serving of chicken thigh provides 209 calories
• Chicken wings calories: 100 g of chicken wings provide 203 calories

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.

Fairly High Protein Content

As per the USDA FoodData Central, chicken breast, with 14.73 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. [5]

Rich in Vitamins & Minerals

It is not only a good source of protein but is also possibly very rich in vitamins and minerals. For example, B vitamins help the body with energy production and also help form healthy red blood cells. [6]

Vitamin D in chicken helps in calcium absorption and bone strengthening. Vitamin A helps in building eyesight and is considered to play an important role in the immune system. Minerals such as iron can be helpful in hemoglobin formation, muscle activity, and preventing anemia. Potassium and sodium are electrolytes, which can aid in fluid balance while phosphorus helps tackle weakness, bone health, brain function, dental care, and metabolic issues. [7] [8]

May Control Blood Pressure

Blood pressure can be an invisible condition but have a serious impact on your overall health. It is best managed with a healthy diet and lifestyle habits. A 2008 animal study concluded that collagen extracts from chicken led to a significant decrease in blood pressure. A report by the Harvard Medical School suggests that including chicken in your diet, two servings per week can be a healthy choice in combination with other recommendations. [9] [10]

May Reduce 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 [11] has advised consuming chicken or fish instead of red meat for a lowered risk of cholesterol and subsequent heart disease development. The AHA also states that consuming chicken or fish must be limited to normal levels, as excessive consumption can also lead to the development of heart disease.

May Provide Common Cold Relief

While a bowl of chicken soup is not an assured treatment for the common cold, cough, or a sore throat, it has a centuries-old reputation for providing relief when one is down with such common ailments. It offers warmth through the cold and has been a go-to when you experience a loss of appetite.

Quick Chicken Recipes

• Chicken Salad: Add roasted chicken breast, cherries or cranberries, halved seedless grapes, diced apple, chopped green onions, and boiled mushrooms to a bowl and mix well. Add salt and pepper as per taste. Enjoy this healthy and easy to prepare the salad.
• Chicken Sandwich: Toast 2 slices of bread and spread butter on them. Put slices of cucumber, beetroot, onion, capsicum, and cooked chicken on one slice. You can use a mix of chicken thighs and breasts. Add salt and pepper to taste, and cover it with the second slice. Serve with ketchup or mayonnaise.
• Oven-fried Chicken: Take medium-sized cut chicken breast pieces or chicken legs (drumsticks), season them with paprika, and salt to your preferred taste. Dip the pieces in egg whites and later dip them into a mix of crushed cornflakes. Grease a baking tray and place the pieces on it. Bake for 30 minutes and serve.

Here are some more of our favorite chicken recipes:

• Easy Homemade Chicken Biryani Recipe
• Appetizing Popcorn Chicken Recipe
• Chicken Soup Recipe For The Soul>
• Crispy Honey Chili Chicken Recipe
• Perfect Roast Chicken Recipe
• Delicious Avocado Chicken Salad Recipe

Safety Measures

Here are some of the safety measures that should be taken while buying chicken.

• The USDA has specified certain rules and regulations for handling chicken. All the details are mentioned on their official website.
• All the varieties or breeds that are sold in the market are treated as chickens.
• The USDA inspects all the chickens sold in the market as well as in the farms to make sure that they do not have any diseases that spread and guarantee that the consumers get the best quality chicken.
• Chicken can be either fresh or frozen. According to the USDA rules, “fresh” is where the raw poultry has not been frozen below 26° F or -3.3° C. Raw poultry that has been held at 0° F or -17.8° C must be labeled frozen or previously frozen.
• According to the USDA, no growth hormones are used while raising them. On the other hand, antibiotics are used to prevent the spread or development of microbial infections and diseases. However, the law requires the withdrawal of such antibiotics weeks before the slaughter so that no residual antibiotics remain in the birds’ system.
• The USDA also specifies the temperatures at which it can or cannot be stored. At temperatures between 40° F and 140° F, bacteria can start multiplying. Freezing cannot kill bacteria but may stop the bacteria from multiplying and decomposing the chicken. Only the thorough cooking of poultry above 165° F or 73.9° C will kill the bacteria present.
• Some bacteria that can be found in it include Salmonella, Staphylococcus aureus, Campylobacter jejuni, Listeria monocytogenes, and Escherichia coli.
• The USDA also recommends washing hands and cleaning the surfaces often to avoid bacterial infections. Raw poultry, red meats, and fish must be stored separately to stop the spread of any bacteria to other foods.

These are some of the rules and recommendations laid down by the USDA to ensure a safe distribution and consumption of chicken.

Curated by Erbe

Source: https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-chicken.html

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

Amazing Health Benefits of GUAVA

Have not all of us enjoyed a plateful of guavas sprinkled with chaat masala atop? Nothing else can match up to the luscious jams, jellies and murabbas laced with an intoxicating strong-sweet fragrance. Undeniably, it is one fruit which always got enough lauding from our grandmothers. Guava, popularly known as amrood in Hindi, comes loaded with tiny hard seeds at the center. It is believed to have its genesis in Central America where it is alternatively known as "sand plum". It is round or oval in shape with light green or light yellow skin, and the colour of its flesh varies from white or pink to dark red and has edible seeds.

Besides its unique flavour and fragrance, guava has been hailed as one of the super fruits due to the numerous health benefits it offers. It indeed is a powerhouse of nutrients. “This humble fruit is extraordinarily rich in vitamin C, lycopene and antioxidants that are beneficial for skin. Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. Guavas contain folate, a mineral which helps promote fertility. The potassium in guavas helps normalise blood pressure levels as well. In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80% of water it helps keep your skin hydrated”, says Dr. Manoj K. Ahuja, Sukhda Hospital.

Here are 31 mind-blowing guava benefits for health and skin you need to know.

1. Rich In Vitamin C

Guava contains Vitamin C and it helps protect cells and lower cancerous damage to them.

2. Lesser Diabetes Risk And Cleaned System

Fiber is important for lowering blood sugar levels. At the same time, it is good for cleansing the digestive system and maintaining free bowel movement. Guavas are rich in fibers. The more your system stays clean, the happier you will be from inside.

3. Eye Health Improvement

Vitamin A or retinol is responsible for good eyesight. Guava is rich in retinol, so if you don’t like carrots, you can try a guava for improving  your eyesight.

4. Folate Content

Guavas contain a mineral known as folate. It helps promote fertility in humans.

5. Regulation Of Blood Pressure Levels

Potassium in guavas helps normalize blood pressure levels. A banana and a guava contain almost the same amount of potassium.

6. Trace Element Copper Enriched

Guavas contain the trace element copper which is very good in maintaining good functioning of the thyroid gland. The improper functioning of the thyroid gland can cause a lot of health problems.

7. Manganese Richness

Guavas are rich in manganese which helps the body to absorb other key nutrients from the food that we eat. When our food gets properly utilized, we get all the key nutrients like biotin, vitamins, etc.

8. Nervous Relaxant

Guava is rich in magnesium which acts as a nervous relaxant. It helps to relax muscles and nerves of the body. So after a hard work out, a guava is certainly what you need to relax your muscles and give your system a nice energy boost.

9. Healthy Mind

It helps to keep your brain functions positive by maintaining good blood flow and also by infusing it with Vit B3 and Vit B6. Vit B6 is pyridoxine which is good for nerves. It keeps your nerves relaxed.

10. Slows Down Sugar Absorption

Guava can aid weight loss as it effectively prevents or slows down the absorption of sugar in the blood. As you know, sugar is a big problem when you are trying to lose weight. It is this ability that makes this fruit great for diabetics (1).

11. Rich In Potassium

Guava is high in potassium content. It is important to up your potassium intake when you are trying to lose weight as it helps in increasing muscle mass and burning more fat. One guava contains 688 mg of this mineral; that is 63% more than what you get from a banana!

12. Rich In Fiber

As you know, fiber plays a very important role in weight loss (2). One guava contains 9 grams of fiber. This nutrient keeps you feeling full for longer, promotes better digestion of food, prevents constipation and also helps in reducing the amount of saturated fat that is absorbed by your body.

13. Cholesterol-Free And Low In Carbs

Another reason that guava is such a great weight loss food is because it is free of cholesterol and very low in digestible carbohydrates (3). It is one of the best fruits to add to your diet when you want it to be low in carbs. Being cholesterol-free, it protects you from many diseases, including heart disease.

14. Cleanses The Body

With its richness in fiber, guava is an excellent natural body cleanser. This is great when you are trying to shed those unwanted pounds. It helps in flushing toxins out of your body as well as eliminating waste properly. This, in turn, helps you burn more fat.

15. Antibacterial Agent

Guava Juice acts as an antibacterial agent. Guava has a capacity to shrink and contract any open tissues in your body. This has anti-bacterial properties that can flush out the harmful toxins and bacteria from your body.

16. Stomach Problem

Guava Juice is a best way to treat constipation and diarrhea. As per the above mentioned point, guava can shrink and contract any open tissues in the body. This helps to shrink the canals of the active intestine and stabilizes it. Constipation can be cured by the consumption of guava juice, as it is filled with fiber. This is useful to excrete impacted feces. Consume guava juice before the breakfast for best results.

17. Cancer

Guava juice can be a useful remedy to decrease the cancer cell development. One of the most vital nutrients is found in guava, known as Lycopene. This is a powerful antioxidant, which helps your body to get rid of the harmful free radicals that lead to cancer.

18. Flu

Guava juice is proven to be a good remedy to cure Flu. Frequent weather condition change, low immunity can cause air-borne diseases like flu. Flu cases always rise during the rainy season. Flu can easily be cured by your own body’s immune system. Vitamin C is the most essential nutrient that can fight off flu-causing viruses and boost the immune system. Guava juice is the best way to get vitamin C from the natural source.

19. Scurvy

Scurvy is caused due to deficiency of vitamin C. this can be easily cured by drinking guava juice. Guava juice contains high amounts of vitamin C.

20. Dengue Fever

Guava juice is an effective remedy to treat dengue fever. It is recommended to drink the guava juice at least three times in a day for effective results.

21. Toothache

Guava fruit juice is an astringent that can give you instant relief from toothache and mouth and gum sores.

22. Improves Circulation

Guava can improve brain function because it improves circulation in your body. Because it contains high levels of potassium, it helps in regulating blood pressure. It has been reported that this mineral can help in reversing the effects of excessive sodium in the body.

Benefits Of Guava For Skin

Guava has an important role to play in skincare since it is abound in vitamin C, antioxidants and carotene, all of which are beneficial for your skin. Thus, guava pulp is often used in the manufacture of cosmetic care lotions for the face and body. The benefits of guava for skin are as follows.

23. Improves Complexion

Pink guava helps in beautifying your skin, thus enabling it to regain its radiance and freshness. To improve your complexion, you can prepare a simple guava scrub at home. For this purpose, mash some guava flesh with an egg yolk and apply it on your face. Rinse off after 20 minutes with warm water. When used once or twice a week, this scrub will remove dead cells from your skin and lighten your complexion. It will also remove impurities, thus providing your skin a fresh and invigorated feeling.

24. UV Protection

Pink guavas contain twice the amount of lycopene present in tomatoes. Lycopene is an antioxidant that protects your skin from being damaged by UV rays and environmental pollution. A guava provides about 2.9 grams of lycopene.

25. Anti-ageing Properties

Guava is a rich source of vitamins A, B, C and potassium which are good antioxidants and detoxifiers. They fight free radicals, thus keeping your skin glowing and free from premature signs of aging like wrinkles and fine lines. Besides, lycopene protects the healthy cells from toxins that accumulate in the body due to metabolism and environmental pollution. These toxins also cause premature aging by damaging the DNA in charge of growth and development.

26. Natural Skin Toner

The high concentration of vitamins, minerals and nutrients in guava helps in keeping your skin toned, fresh and wrinkle free. Guava is effective in enhancing skin texture, tightening the loosened skin and reviving the lost elasticity of the skin. The astringent qualities of guavas keep your skin free from blemishes, acne, wrinkles and pimples. Washing your face with the decoction of immature guava fruit and its leaves beautifies your skin.

27. Treatment Of Acne And Dark Spots

If you are suffering from acne and dark spots, you can take some guava leaves and mash them to make a smooth paste. Clean your face and apply it on the acne and dark spots. Doing this daily will heal your acne.

28. Skin Hydration

Proper hydration is vital for healthy skin. Water plays an important role in keeping your skin hydrated. Thus, it is recommended to have 8 glasses of water in a day. Guava is an excellent source of water with 81% of the fruit comprising of water. In this way, it plays an important role in skin hydration.

29. Treatment Of Skin Problems

A guava provides more than twice the recommended daily value of vitamin C which is excellent for skin healing as it contributes to generation of collagen, the substance that imparts firmness to the skin. Besides, it provides about 1.4 micrograms of vitamin K which is 2% of the recommended daily value. This vitamin improves blood coagulation, impairment of which causes skin redness and irritation. This makes it beneficial in treating dark circles, spider veins, rosacea, acne irritation, and splotchiness of skin.

30. Treatment Of Blackheads And Skin Itchiness

In case of blackheads, you can blend the leaves of the guava fruit with little water and apply it as a scrub on your nose to remove blackheads. Guava leaves can also rid you of skin itchiness as they contain allergy blocking compounds.

Benefits Of Guava For Hair

Guava is a powerhouse of nutrients including Vitamin A, vitamin C, folic acid, potassium, copper, manganese, fiber, flavonoids and other phytochemicals. Thus, it is beneficial for healthy hair growth and maintenance.

31. Combats Hair Loss

Being extremely rich in vitamin C, guava is one of those fruits that promote healthy hair growth. It also helps in combating hair loss problems.

Nutrition Chart For Guava

Energy	68 Kcal	3.5%
Carbohydrates	14.3 g	11.5%
Protein	2.55 g	5%
Total Fat	0.95 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	5.4 g	14%
Vitamins
Folates	49 µg	12.5%
Niacin	1.084 mg	7%
Pantothenic acid	0.451 mg	9%
Pyridoxine	0.110 mg	8.5%
Riboflavin	0.040 mg	3%
Thiamin	0.067 mg	5.5%
Vitamin A	624 IU	21%
Vitamin C	228 mg	396%
Vitamin E	0.73 mg	5%
Vitamin K	2.6 µg	2%
Electrolytes
Sodium	2 mg	0%
Potassium	417 mg	9%
Minerals
Calcium	18 mg	2%
Copper	0.230 mg	2.5%
Iron	0.26 mg	3%
Magnesium	22 mg	5.5%
Manganese	0.150 mg	6.5%
Phosphorus	11 mg	2%
Selenium	0.6 mcg	1%
Zinc	0.23 mg	2%
Phyto-nutrients
Carotene-ß	374 µg	—
Crypto-xanthin-ß	0 µg	—
Lycopene	5204 µg	—

For one fruit, guava has a wide range of advantages that affect everything from your triglyceride and cholesterol levels to your digestive system. So, it does not only help you lose weight effectively but also benefits your health in many ways.

Sources:

stylecraze.com

food.ndtv.com