Combined with herbs and spices, whether roasted, broiled, grilled or poached, chicken is both an extremely versatile and delicious food. Apart from that, chicken also has some great health benefits.
The following guide will explain just why chicken makes a healthy addition to your diet, and also give you some of the top tips to make the best buy for your chicken recipes.
The Main Health Benefits of Chicken
Protein
Chicken is an excellent source of protein, which is essential for the bone structure of human beings – just 4 ounces will provide 67.6% of the daily protein value that your body needs.
Proteins found in meats can be high in cholesterol and fats, whereas chicken not only has less than half the fat of a trimmed Choice grade T-bone steak, it contains less unhealthy saturated fats than beef. Bear in mind however that the skin of chicken doubles its amount of saturated fat, so for health reasons you really want to serve your tasty chicken recipes without it.
Anti-Cancer
Chicken is an excellent source of the cancer-protective B vitamin called Niacin. Components of human DNA require Niacin to function correctly, so a deficiency of this can cause genetic damage. A four-ounce serving of chicken will provide your body with 72% of its daily value for Niacin.
This tasty bird is also a good source of the trace mineral Selenium, which is fundamentally important to human health, including thyroid hormone metabolism, antioxidant defence systems and the immune system. Scientific research has shown a strong correlation between correct Selenium intake and cancer prevention. Four ounces of chicken will supply 40% of the daily recommended intake of Selenium.
Alzheimer’s and Age-Related Cognitive Decline
Research has shown that regular consumption of Niacin-rich foods like chicken also provides protection against Alzheimer’s disease and other age-related cognitive decline. It has also revealed that those who get a 22 mg per day dose of Niacin are 70% less likely to develop Alzheimer’s than those consuming only13 mg daily, plus the rate of age-related cognitive decline was significantly reduced.
B Vitamins
Chicken is not only a great source of vitamin B6, it contains a mix of B-complex vitamins that support energy metabolism in the body. Vitamin B6 has also been proven to play a key role in cardiovascular health as it prevents damage to blood vessel walls. Four ounces of chicken will supply 32% of your daily needs for vitamin B6.
Buying the Best Chicken
When shopping for a whole chicken, look for one that has a solid, plump shape with a rounded breast. Even when buying chicken parts, the flesh should feel pliable when gently pressed. The colour of the chicken’s skin, which can be white or yellow, does not have any bearing on its nutritional value. Regardless of its colour however, the skin should be opaque and not spotted.
To state the obvious, never buy any meat that has an “off” smell, and do not buy chicken if the sell-by date has expired. If you’re purchasing a frozen chicken, make sure that it’s frozen solid and does not have any ice deposits or freezer burn. Also, keep an eye out for chicken that has frozen liquid in the package, as this could indicate that it’s been defrosted and refrozen, which is a definite health risk.
It’s always a good idea to choose chicken that has been organically raised or that is “free-range” because those methods of poultry raising are more humane as well as produce chickens that are tastier and better for your health. Non-organically grown chickens may have been have been fed hormones or antibiotics, so always ask for this information when purchasing. Also, look for the ratio of omega-3 to omega-6 in the food. Omega-3 fats are commonly found in fish, but they are also found in other animal products, and hence, should be avoided.
Finally, it’s important to remember that the best meats come from free-range animals. That means those chickens that have been allowed to roam outdoors have been able to eat natural food and roam free. They have also been fed vitamins and minerals to help them grow. Their natural diet can easily be enhanced with omega-3-rich flaxseed or walnut oil. Walnut oil is recommended because it has rich traces of omega-3 which nutrient will naturally fund the growth of young new plants inside the seed.
So, what are you waiting for? Go to the nearest poultry farm in your region and discuss with them the way to cook this wonderful meat. They will certainly share with you their ideas and experiences with cooking this kind of meat. You will certainly benefit with both the knowledge and taste in cookery.
About The Author
Helena Eater
How much does the quality of food really matter? If you eat food that tastes good, your life will be better. If you eat food that tastes bad, your life will be worse. The difference between good and evil is partly subjective: what tastes good to me might taste bad to you. The difference is also partly objective: what restaurants I think serve good food might serve lousy food to you. But if we stick to objective measures — measures such as how much weight people gain or lose — we can cut through some of the subjectivity.
