Chicken: Amazing Benefits, Hidden Drawbacks, and Best Ways to Consume

Introduction
Chicken is one of the most common sources of animal protein worldwide. With its delightful taste, ease of preparation, and high nutritional value, it holds a special place in many people’s diets. From simple everyday meals to elaborate dishes, chicken is a versatile ingredient in countless recipes.

Benefits of Eating Chicken

1. Excellent Source of Protein: Chicken is packed with high-quality protein essential for muscle building, tissue repair, and energy production.
2. Heart Health: Skinless chicken helps lower cholesterol levels and supports heart health.
3. Boosts Immunity: Nutrients like zinc and vitamin B6 in chicken strengthen the immune system.
4. Weight Loss: Lean chicken breast, rich in protein and low in fat, is ideal for weight-loss diets.
5. Stronger Bones: Phosphorus and calcium in chicken promote bone health.

Drawbacks of Consuming Chicken

1. Overconsumption: Eating excessive amounts of fried or processed chicken may lead to higher cholesterol levels and obesity.
2. Chemicals and Antibiotics: Chicken from unreliable sources may contain antibiotics or hormones harmful to human health.
3. Salmonella Contamination: Undercooked chicken can cause food poisoning due to salmonella.

Role of Chicken in Treating Illnesses

1. Cold and Flu Relief: Chicken soup helps soothe a sore throat and reduce cold symptoms.
2. Anemia Management: Iron and vitamin B12 in chicken aid in red blood cell production and combat anemia.
3. Brain Function: Niacin (vitamin B3) in chicken supports better brain performance.

Various Ways to Prepare Chicken

1. Boiled or Steamed: Ideal for low-fat diets and therapeutic purposes.
2. Grilled: A healthy and flavorful option with reduced fat content.
3. Fried: Delicious but best consumed in moderation.
4. Soups and Stews: Nutritious choices for those seeking light and comforting meals.

Chicken can be a healthy main dish if sourced from trusted suppliers and cooked properly.

Nutritional Facts (Per 100g of Cooked, Skinless Chicken)

• Calories: 165 kcal
• Protein: 31g
• Fat: 3.6g
• Saturated Fat: 1g
• Carbohydrates: 0g
• Cholesterol: 85mg
• Sodium: 74mg
• Potassium: 256mg

Vitamins:

• Vitamin B6: 0.6mg (about 30% of daily needs)
• Niacin (Vitamin B3): 13.7mg (approximately 85% of daily needs)

Minerals:

• Phosphorus: 210mg
• Selenium: 27mcg (about 50% of daily needs)

Important Nutritional Tips

1. High Protein, Low Fat: Chicken is an excellent source of lean protein for muscle building and weight loss.
2. No Carbohydrates: Suitable for low-carb diets like keto.
3. Rich in Selenium: Supports immunity and protects cells against oxidative stress.
4. Low Calorie: A 100g serving provides ample energy without excessive calorie intake.

Calories in Different Parts of Chicken

• Chicken Breast (Cooked): 165 kcal per 100g
• Chicken Thigh (Cooked): 209 kcal per 100g
• Chicken Wing (Cooked): 203 kcal per 100g
• Chicken Skin: High in fat, with approximately 450 kcal per 100g

Pairing chicken with vegetables and whole grains creates a balanced, nutritious meal. For calorie control, opt for low-fat cooking methods such as boiling or grilling, and remove the skin before cooking.