Health benefits of chicken

A Very Good Source of Protein


Chicken is rated as a very good source of protein, providing 67.6% of the daily value for protein in 4 ounces. The structure of humans and animals is built on protein.

People who are meat eaters, but are looking for ways to reduce the amount of fat in their meals, can try eating more chicken. The leanest part of the chicken is the chicken breast, which has less than half the fat of a trimmed Choice grade T-bone steak. The fat in chicken is also less saturated than beef fat. However, eating the chicken with the skin doubles the amount of fat and saturated fat in the food. For this reason, chicken is best skinned before cooking.

Chicken's Cancer-Protective Nutrients

Chicken is a very good source of the cancer-protective B vitamin,niacin. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. A four-ounce serving of chicken provides 72.0% of the daily value for niacin.
Chicken is also a good source of the trace mineral, selenium.  It is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function.
Several mechanisms have been suggested to explain the cancer-preventive activities of selenium.

Protect against Alzheimer's and Age-related Cognitive Decline

Regular consumption of niacin-rich foods like chicken provides protection against Alzheimer's disease and age-related cognitive decline.

B vitamins for Energy

Chicken is not only a very good source of niacin, but is also a good source of vitamin B6, that help enzymes throughout the body guide metabolic reactions.

Vitamin B6 for Cardiovascular Health

4 ounces of chicken will supply about one-third (32.0%) of a person's daily needs for vitamin B6.

• It also provides heat to the body.

How to Select and Store

When purchasing whole chickens, look for ones that have a solid and plump shape with a rounded breast. Whether purchasing a whole chicken or chicken parts, the chicken should feel pliable when gently pressed, and it should not have an "off" smell. Do not buy chicken if the sell-by date on the label has already expired.
The color of the chicken's skin, white or yellow, does not have any bearing on its nutritional value. Regardless of color, the skin should be opaque and not spotted.
If purchasing frozen chicken, make sure that it is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen chicken that have frozen liquid in the package as this may indicate that it has been defrosted and refrozen.
If possible, purchase chicken that has been organically raised or that is "free-range" since these methods of poultry raising are both more humane and produce chickens that are both tastier and better for your health. Organically grown chickens have been fed an organically grown diet and have been raised without the use of hormones or antibiotics. Free-range chickens are allowed access to the outdoors as opposed to being confined to the henhouse.
Instead of purchased skinned chicken breasts at the store to provide yourself with the lowest fat form of chicken, purchase chicken breasts with the skin still intact. Wait to remove the skin from the chicken breasts after cooking. (In this way you'll improve the moisture and flavor and aroma of your chicken, while not significantly increasing the total fat content.)
Chicken should be stored in the coldest section of your refrigerator. If the store packaging is intact and secure, store it this way since this will reduce the amount of handling. Yet, if the packaging is not secure, and it seems as if the chicken liquids will leak, rewrap it securely before storing. This is very important to make sure that the chicken does not contaminate other foods in the refrigerator. Refrigerated raw chicken can keep for two to three days.
To freeze chicken, remove it from its packaging, wash it and then pat it dry. Using either aluminum foil or freezer paper, wrap the chicken parts carefully so that they are as airtight as possible. 

Caution 

• Studies have shown that meat consumption can increase the risk of acute coronary syndrome, which is associated with plaque rupture, blood clot formation and heart attacks.
• Some naturally occurring substances known as purines are found in chicken. Excessive intake of purines, which can be broken to form uric acid, can cause health problems in some individuals. Excess accumulation of uric acid in the body can result in the formation of kidney stones and a condition called ‘gout’. 

Cooking Tips

• Ensure that raw chicken doesn’t come in contact with other foods, especially the ones that are to be served uncooked. Also, wash your hands with soapy water after handling chicken.
• Chicken, being very sensitive to heat, should always be marinated in the refrigerator, if your recipe so requires. It should also be defrosted in the refrigerator, not at room temperature.