Chicken has many health benefits like a good source of protein, essential minerals, and vitamins. However, on overeating, the same chicken may contribute to weight gain and health issue. With balanced use and proper cooking methods, chicken meat parts like lean chicken breast can aid in weight loss, lowering blood pressure, and regulating cholesterol, etc.
As we know, chicken is the most popular poultry across the glove. It is consumed as food over thousands of years now, and chickens are one of the most primarily domesticated species. There is a wide range of chicken products available now including organic, free range, conventional, broiler chicken, etc. based on their breeding.
Lean chicken breast
It is considered as the most flexible and protein-rich part of the meat to be cooked and consumed for health benefits. Nutritional facts about chicken are:
Every 100 gram of chicken meat consists of:
- Moisture 65 grams
- Energy 215 kilocalorie
- Protein 18 grams
- Fat 15 grams
- Saturated fat 4 grams
- Cholesterol 75 milligrams
- Calcium 11 milligrams
- Iron 0.9 milligrams
- Magnesium 20 milligrams
- Phosphorus 147 milligrams
- Potassium 189 milligrams
- Sodium 70 milligrams
- Zinc 1.3 milligrams etc.
Chicken also contains vitamin C, riboflavin, thiamin, vitamin B6, niacin, vitamin B12, folate, vitamin D, vitamin E, vitamin A, and vitamin K etc.
Health benefits of consuming lean chicken breast
As we have seen above, lean chicken breast is protein rich to help the bodybuilders to build lean muscle mass. There are many other health benefits too for chicken breast, which we will discuss below.
- High protein
Containing 31 g protein in 100 g of chicken, it is counted as the top food source of protein. Protein has a crucial role in our diet and health as the building blocks of human muscles. The basic requirement of daily protein intake is 1 g for each 1 kg of body weight.
- High vitamin & mineral content
Along with protein, lean chicken breast is a rich source of minerals and vitamins too. Vitamin B in chicken helps to prevent eye and skin diseases, help to boost immunity, eliminate tiredness, regulate digestion, and also boost the nervous system. In moderate amounts, it can also help control heart disorders, migraine, reduce hair fraying, and have a positive impact on diabetes and high cholesterol, etc.
Vitamin D helps in bone strengthening by regulating calcium absorption by bones. Vitamin A is also good for eyesight and iron helps in the formation of hemoglobin, increased muscle activity, and reduce anemia. Sodium and potassium act as electrolytes and phosphorus help to reduce any weakness and increase brain function, bone health, and dental health.
- Weight control
High-protein diets are known for the impact of weight reduction. Some researches have shown that regular intake of limited amount of lean chicken breast has helped in weight control. This is due to the high protein content of the chicken breast.
Chicken breast is also found helpful in regulating blood pressure too. Studies have shown the positive impact of chicken breast in the diet in people having hypertension, even though the diet included other items too like vegetables, low-fat diet products, nuts, and fruits, etc.