Chicken

Chicken is known to be a highly nutritious food, containing a variety of essential minerals and vitamins. It is one of the healthiest foods available, packed with a complete range of body building nutrients. The unsaturated fats present in chicken even help lower the cholesterol levels of the body. The skin of chicken contains fats, which can be removed to avoid the consumption of excess fats and improve its nutritional qualities. Baking, roasting, grilling or poaching retains maximum nutrients in chicken and increases its health value. Read the article to know the complete nutritional value of chicken.

 

Health Benefits Of Eating Chicken 

• Chicken is a very good source of lean, high quality protein. Protein is an essential nutrient for growth and development and also plays an important role in assisting overweight and obese people in losing weight fast.
• In older people, the proteins present in chicken also help against bone loss. Even 100 gm of chicken breast accounts for more than half of the recommended dietary intake of protein.
• Chicken is a rich source of niacin, a B-vitamin that protects the body against cancer. A deficiency of niacin can be directly associated with genetic (DNA) damage. Around 72% of the daily niacin requirement of the body can be fulfilled by a four-ounce serving of chicken.
• The trace mineral selenium is found in good quantities in chicken. It is an essential component required by many major metabolic pathways, which includes thyroid hormone metabolism, anti-oxidant defense systems, and immune function of the body.   
• Vitamin B6, present in chicken, plays a crucial role as a methyl donor in the basic cellular process of transferring methyl groups from one molecule to another, leading to the formation of a wide range of important active molecules. This process is known as Methylation. The availability of methyl groups is lessened due to the inadequacy of B6, which can result in damage to the blood vessels.
• Vitamin B6, along with niacin, makes chicken a favorable food in supporting the energy metabolism of the body. Both these B-complex vitamins help the enzymes throughout the body to guide the metabolic reactions.      
• Chicken meat is a good source of phosphorus, which is a very essential mineral for the body. Phosphorus maintains the health of teeth and bones, and also ensures healthy functioning of the kidneys, liver and the central nervous system.

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Butternut Squash

 
Steam a sliced squash or buy peeled, diced butternut squash at the supermarket that’s ready to go into the oven, a stir-fry, or a soup. It’s an easy way to get lots of vitamins A and C and fiber.

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Garbanzo Beans

All beans are good beans. They’re rich in protein, fiber, iron, magnesium, potassium, and zinc. But garbanzos stand out because they’re so versatile. Just drain, rinse, and toss a handful on your green salad; throw them into vegetable stews, curries, and soups; mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.

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