Is Chicken Beneficial for Health?

• Written by Ritika Malik

  Reviewed by Munmi Sharma

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Do you remember the comforting aroma of chicken from grandma's kitchen? Not only does that bowl of warm soup taste appetising, but it also improves your health. Chicken has always been a mainstay in cuisines for generations around the globe in different forms, like roasted, grilled, or a filling stew. Why is chicken known as a go-to superfood for fitness lovers, nutritionists, and doctors? It’s because of chicken's nutritional value, adaptability, and several health benefits. If you love chicken and wonder why this is a powerhouse, you have come to the right place. To gain more information, keep reading this guide till the end.  

Why is Chicken a Nutritious Delight?

Chicken is among the most famous meats worldwide because of its gentle taste and effortless adaptability to several cuisines and cooking techniques. It offers high-quality protein, vitamins such as B12 and B6, minerals like phosphorus, and zinc. People eat chicken in various forms, like grilled, boiled, roasted, or stir-fried. This meat is consumed in two types:

• White Meat: It’s a lean protein and a low-fat option, found in the wings and breasts. 
• Dark Meat: has additional fat for nutritional value, improving its taste and flavour. This form of meat is usually found in drumsticks and thighs. 

Is Chicken Good for Everyone?

Chicken is known for its versatility and meets everyday dietary requirements, but moderation is essential in its preparation.

• Cooking grilled or baked chicken is a better option to avoid extra calories. 
• Combining with green, leafy vegetables ensures a balanced meal.
• Stay away from processed chicken items containing preservatives and additives. 

Top 6 Benefits of Eating Chicken 

Chicken, as an incredible alternative to red meats, offers various health benefits, such as:

• Improves Muscle Growth: One of the health benefits of chicken is that it is a lean source of protein and helps restore muscle tissue, making it perfect for people who are athletes and fitness freaks. 
• Weight Management: Chicken supports weight management through its high protein content. It makes the person feel fuller for extended periods and minimises the intake of calories. 
• Strengthens Bones: Chicken helps maintain strong bones and teeth as it’s rich in phosphorus.
• Improves Immune System: This is another interesting chicken benefit, as selenium in chicken helps support immunity and preserve cells from oxidative stress. It also has anti-inflammatory properties that help soothe flu and colds. 
• Enhances Mood: The enticing benefit of eating chicken is that it is also rich in B6, which helps improve serotonin levels and production, enhancing mood and cognitive functionality. 
• Heart-Healthy: Chicken is low in saturated fats and cholesterol, which helps improve heart health. However, one must consume it in moderation. 

Chicken Nutritional Value

Chicken’s nutritional value is packed with essential minerals, vitamins, and nutrients, in addition to being a source of protein:

• Protein: 100 grams of chicken has around 27 grams of high-quality protein that benefits muscle building and repair. 
• Vitamins: It has B6 and B12, supporting brain health and metabolism. 
• Minerals: Chicken contains many minerals, such as zinc, phosphorus, and selenium, which are crucial for improving immune function, bone health, and hormonal balance. 
• Low in Fat: Chicken breast is low in saturated fat, making it a good option for maintaining heart health. 

Ways to Include Chicken in Your Diet

There are specific ways in which you can include to enhance chicken nutrition in your diet to gain the additional benefits of eating chicken: 

• Chicken Stuffed Bell Peppers: You can include minced chicken with colourful bell peppers, veggies, and spices in your diet. 
• Chicken Tacos: Include grilled chicken with avocado and salsa in the form of tacos. 
• Chicken Stew: Prepare a warm and hearty stew with vegetables, chicken, and herbs for your dinner.
• Chicken Pizza: For a healthy treat, you can make pizza at home with chicken, vegetables, and low-fat cheese. 
• Chicken Smoothie Bowl: Include shredded chicken and your preferred toppings for a protein-packed smoothie bowl. 

Side Effects of Eating Chicken 

Excessive or inappropriate intake of chicken can cause specific side effects, even though it’s a nutritious and versatile food. Here are some of the side effects of eating chicken:

• Increased Cholesterol Levels: Chicken can cause high cholesterol levels if not eaten moderately due to its high saturated fats. 
• Foodborne diseases: Salmonella bacteria may cause food poisoning when chicken is not cooked properly or stored for a long time. 
• Weight Gain: Consuming chicken that is high in calories, such as fried chicken or chicken with heavy cream, can cause weight gain. 
• Allergic Reactions: Some people can experience allergies that might lead to symptoms such as breathing issues, digestive problems, rashes, or discomfort. 
• Hormonal Imbalance: Regular chicken intake may also impact hormones. However, it is rare when consumed with certified products. 

Who Should Avoid Eating Chicken? 

If you intend to know if chicken is good or bad, then you must understand that usually chicken is safe to consume for most people, but some people might avoid consuming it, such as:

• People following a plant-based lifestyle must avoid including chicken due to their dietary choices and ethical reasons. 
• People allergic to chicken must avoid it due to its hazardous reactions, such as swelling or rashes.
• Individuals with high cholesterol levels must avoid fried and skin-on chicken and should include lean preparation methods. 
• Immunocompromised people must avoid eating chicken or must ensure it is well-cooked. 

Tips for Eating Chicken Safely 

If you are overwhelmed with thoughts, whether chicken is healthy or not, don’t worry, here are some tips that can help you eat chicken safely:

• Make sure to eat chicken that is cooked properly to minimise the risk of harmful bacteria
• Choose chicken that is organic and free from any antibiotic injections
• Don’t eat chicken cooked with high-calorie sauces and fried options to reduce health risks 
• Prepare chicken with fresh veggies and whole grains to ensure a balanced meal. 

Feathered Friend, Fitness Fuel: Embrace Chicken in Your Diet!

Chicken is not just tasty; it's a wellness superhero dressed in crispy skin or tender fillet. Filled with lean protein, essential vitamins, and mood-boosting minerals, this humble dish has earned its place on global plates. This food item, in particular, is versatile enough to fit into almost any diet, from high-protein fitness plans to wholesome family meals. 

If you want to reap the full benefits of chicken, include it in your daily routine and eat it in moderation. However, as much as a healthy plate helps, life can still throw unforeseen surprises, like sudden allergies, indigestion, etc. That’s where a health insurance policy swoops in like the hero of your wellness story, covering those doctor visits and ensuring you are financially carefree. Chicken is good for your body, and health insurance is vital for your peace of mind.  So go ahead, cluck it up, cook it up, and eat it up because chicken rules the roost when balancing taste and nutrition. 

Disclaimer: The above information is for reference purpose only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions.