Benefits of chicken breasts

Benefits of chicken breasts: get to know them

Are you a fan of eating chicken breast? So you are getting many health benefits, learn about the full benefits of chicken breast by reading the article

Chicken breast is a protein-rich food, so it is very preferred by athletes and those who want to lose weight. Let's learn more about the benefits of chicken breast and its nutrients in the following:

Benefits of chicken breast

Here are a variety of benefits of chicken breast:

1. It helps build body muscles

Eating chicken breasts helps build body muscle mass. This is because it contains high levels of protein, so exercising along with eating chicken breasts will have a positive effect on the health of the body's muscles.

2. Contribute to weight loss

It was found that eating chicken breast prevents weight gain due to its richness in protein, and this is what makes it always included in diets that aim to reduce weight.

The reason behind the ability of chicken breast to prevent obesity is that it contributes to a feeling of satiety for a longer period, which leads to a reduction in the amount of carbohydrates eaten in the next meal.

It should be mentioned that the method of cooking chicken breasts plays a major role in this issue, so if you want to lose weight, you should eat grilled or boiled chicken breasts and stay away from fried ones.

3. It strengthens the bones of the body

One of the benefits of chicken breast is that it may contribute to strengthening the bones of the body, as the protein contained in it reflects positively on strengthening the bones of the body, and thus reducing the risk of fractures.

4. Contribute to strengthening the body of athletes

Chicken breasts are rich in protein, and this reflects positively on the health of athletes in particular, as their bodies need good levels of it to perform various functions, and to increase their muscle mass.

It should be noted that it is recommended to eat one gram of protein for every kilogram of body weight, while athletes should eat 0.6 grams of protein for every 0.9 grams of their weight.

5. Helps lower cholesterol levels in the body

Chicken breast is a low-cholesterol food, and therefore eating it ensures protein and various nutritional values without raising cholesterol levels in the body. For this reason, the American Heart Association recommends focusing on eating chicken and fish instead of red meat.

Nutritional values of chicken breast

The benefits of chicken breasts come from their nutritional values, as every 100 grams of chicken breasts without skin and without bones contain these values:

energy

165 calories

protein

20.42 gr

Fats

8.1 gr

carbohydrates

1.06 gr

calcium

158 milligrams

Iron

0.38 milligrams

Sodium

433 milligrams

vitamin C

1.7 milligrams

Vitamin A

352 international units

cholesterol

67 milligrams

Damage to chicken breasts

After learning about the benefits of chicken breasts, it is necessary to know its harms, but what is good is that there is no harm to chicken breasts in the event that they are eaten well cooked, as there is no scientific study that has proven that there are harms to well-cooked chicken breasts and chicken in general.

As for eating raw or undercooked chicken breasts, this exposes the body to the following types of bacteria, which are harmful to the body and lead to digestive disorders and food poisoning:

Campylobacter.

Salmonella bacteria.

Clostridium perfringens.

Benefits of chicken breasts for diet

You should pay attention to the amount of chicken eaten in the diet, as it is recommended that one portion of it weigh between 85 grams to 113.3 grams, which is equivalent to the size of playing cards, or it can be measured using the palm of the hand, but it should be noted that it is possible for the size of a chicken breast It varies according to its type, as it can increase by twice the size of the recommended portion, [3] It is worth noting that a healthy and balanced diet includes a different group of foods rich in proteins from animal and plant sources, including chicken, and there are many ways to help choose meat and poultry health, and help to prepare it in a healthy way as well, including the following:

Choosing skinless chicken: you should choose lean white poultry meat, such as breast meat, and if you want to eat dark meat, you should be careful to remove the skin before eating it.

Choosing fresh chicken: It is preferable to choose fresh meat, and stay away from processed meat that is stored by smoking it, salting it, or adding preservatives and chemicals to it. Processed meats include sausages, cold cuts, and bacon.

Cooking chicken in healthy ways: the meat can be prepared by baking, grilling, or roasting instead of frying, in addition to filtering the fat after browning the meat, [4] It is also possible to keep the skin when roasting chicken or turkey, as it helps to keep it soft and delicious, But the skin and fat must be removed before eating