HealthWhat happens if you eat chicken every day?

What happens if you eat chicken every day?

The consumption of fresh chicken meat in Spain experienced a decrease of almost 73 million kilograms in 2021, remaining at the end of the year at around 558 million. In any case, it is still the most consumed meat: last year they were 12 kilos of chicken per person: 13.6 in 2020, according to Statista. Each Spaniard eats about 50 kilos of meat a year, collects Damned.

How good is the chicken? It’s good eat chicken every day Or can nutritional deficiencies and health problems appear? Business Insider Spain analyzes the benefits, contraindications and nutritional profile of one of the most present proteins in Spanish homes due to its price, versatility and depth in the gastronomy of our country.

This is the nutritional composition of chicken

Chicken stands out especially for providing proteins of high biological value, since it contains the 9 essential amino acids for the body: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Also, chicken is rich in a variety of important nutrientssuch as niacin, selenium and phosphorus. It is low in cholesterol, except if the skin is eaten, since this part has a high fat content.

Data from the Spanish Nutrition Federation highlight the good nutritional value of chicken.

“It can be considered a lean meat, especially when it is eaten without the skin, where a significant part of the fat resides. The fat is mostly monounsaturated fat, made up mainly of oleic acid, followed by saturated fat, represented mainly by palmitic acid.” , write down the FEN document.

The main vitamins present in chicken they are from group B, emphasizing niacin and vitamin B6. A serving of chicken provides 73% and 97% respectively of the recommended intakes of niacin for men and women aged 20 to 39 who engage in moderate physical activity.

However, the FEN does not advocate the daily consumption of chicken and refers to the current nutritional recommendations, which advise the consumption of 3 servings a week of lean meatsalternating consumption between different types among which is chicken.

Benefits of eating chicken meat often

Chicken breast

Chicken consumption can be positive if you respect the recommended frequency. These are the main benefits of this white meatbacked by science.

  • High quality protein intake: According to MedlinePlus, proteins serve to help the body repair tissues and make new cells. Protein is also important for growth and development, muscle maintenance or a good immune system. Approximately 22% of chicken is protein.
  • Improve the health of your bones: Chicken protein is not only good for muscles, but also for bones, helping to prevent loss of bone mass, closely related to osteoporosis.
  • It’s good for your memory: Like other foods of animal origin such as eggs, Chicken provides choline, a nutrient that is involved in memory and other brain functions. Studies suggest that diets rich in choline perform better on cognitive tests. is also a lean meat rich in B12essential for the brain and nervous system.
  • Help your mood: Chicken contains tryptophan, an amino acid that helps increase serotonin levels in your body. This is one of the so-called happiness hormones, whose low levels have been linked to depression. Tryptophan is also one of the most important nutrients for good sleep.

Chicken can also help you avoid anemia, reduce fatigue, improve your cardiovascular health, or maintain a good metabolism.

Chicken is also a good food for the eyes: its high amount of vitamin A derivatives such as retinol, alpha and beta-carotene or lycopene provide your body with adequate visual health.

Should you eat chicken every day?

Grilled chickenGrilled chicken

The short answer is no, and for several reasons. The reasons are nutritional, but also environmental. Last summer, the Spanish Agency for Food Safety and Nutrition (AESAN) approved in its Scientific Committee the report with the new sustainable dietary recommendations and physical activity recommendations for the Spanish population.

This new guide recommends a maximum consumption of 3 weekly servings of meat —preferably white, bird and rabbit. This consumption is equivalent to between 300 and 375 grams of meat per week, according to the guidelines of the international scientific community.

You should not eat red meat if you belong to one of these 4 groups of people

However, Spain is far from that figure and has excessively high meat consumption: you eat almost triple what the AESAN asks for, according to 2021 data from the Ministry of Agriculture, Fisheries and Food. The data from the FAO speak of a consumption of 275 grams per day, occupying the first place in meat consumption in the European Union.

Also, nutritionally eat too much chicken has the following disadvantages:

  • nutrient deficiencies: By eating too much of a food, you reduce the variety and diversity in your diet, and therefore, you can suffer nutritional deficiencies. You should vary and consume other sources of protein such as legumes, fish, shellfish, seitan, seaweed, quinoa or eggs.
  • You could consume too much protein: This macronutrient should account for between 10% and 35% of daily caloric intake. A healthy adult usually requires between 0.8-1.0 grams of protein per kilogram of body weight. Too much protein will raise your blood lipid levels and fat storage.
  • High cholesterol and higher risk of heart disease: If you eat chicken with the skin or accompany it with fatty and sodium sauces, you could have a greater risk of high bad cholesterol and high blood pressure.
  • Problems regulating your weight: Too much with proteins of animal origin, especially processed, sausages and meats, can make it difficult to maintain a healthy weight. According to various reports, compared to vegetarians, people who eat chicken meat daily tend to have a higher BMI.
  • Increased risk of food poisoning: It is important to cook the chicken completely and not contaminate other surfaces and food by touching raw chicken, as there is a danger of salmonella or campylobacteriosis.

Advocates for a responsible and controlled consumption of chickenfor combining this poultry meat with other sources of animal or vegetable protein and cooking it in the healthiest way possible: grilled, cooked, steamed or roasted and baked are better options than fried or battered.

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