Health Benefits of Chicken Meat

he chicken is a bird, and consequently the white meat, popular among Brazilians, who like to eat it boiled, fried, baked or broiled – needless to say it is extremely versatile in cooking.

Other reasons for this national preference is because it is a very cheap meat option, in addition to its reputation for being healthier than red meat in general, and for having less fat. In addition, it is one of the main products that we export, which also involves talking about what products are used to make it grow more meat, a subject that causes a lot of controversy.

Here, in this text, we’ll talk about the benefits of chicken meat, its nutrients, how long chicken meat can stay in the fridge, and we’ll give you some chicken meat recipes for you to make at home. Read on!


Chicken meat is considered lighter and therefore easier to digest, as it has less fat. Associating this with the amount of vitamins and proteins it has, it is easy to explain its reputation for being healthy. Let’s look at vitamins.


  • Iron : being white meat, it contains less iron than beef. However, this substance in chicken meat is concentrated in giblets, parts considered less noble and despised by many Brazilians: liver, heart and gizzard. So don’t ever throw those parts away again! Iron is important for the transport of oxygen that takes place between the blood and cells, and its lack can lead to anemia and fatigue.
  • B3 (niacin): it is the vitamin found in greater quantity in chicken meat, responsible for the treatment of cholesterol and other fats in the blood. In doing so, it helps prevent cancer and brain malfunctioning diseases such as Alzheimer’s, along with selenium.
  • B6 : Controls blood sugar levels, helping heart and blood vessel health. And, along with proteins and niacin, it works against fatigue and fatigue.
  • A : acts on the skin, regulating eye function and body growth, and prevents infections.
  • C : aids in mineral absorption and strengthens the immune system.
  • D : also found in sunlight, this hormone performs numerous functions in the body: it acts on the nervous system (both in cognition and mood functions and in the motor system), in the formation and strengthening of bones and teeth (along with calcium) and about 270 genes and cells of the cardiovascular system.
  • K : improves blood clotting and plays a role in bone and tooth health.
  • E : vitamin responsible for skin regeneration.
  • Phosphorus : it is responsible for several functions: it acts in the formation of proteins, which will form the most diverse organs of the body; bones, teeth, muscles and our immune system, perform functions in the nervous and digestive systems, among others.
  • Zinc : it is important in pregnancy, regenerates cells, also protects against diseases such as Alzheimer’s, regulates the functioning of the eyes (along with vitamin B3), among other functions.
  • Potassium : improves the nervous system and makes bones more resistant, among many other functions.
  • Selenium : antioxidant functions, that is, cell regeneration and fighting free radicals responsible for premature aging in tissues and organs. Thus, it prevents disabling diseases and rejuvenates the skin. It is also a very important vitamin for the thyroid.
  • Magnesium : acts on the functioning of more than 300 types of enzymes.
  • Taurine : an amino acid that acts in the metabolism of lipids (fats) and as a metabolic transmitter, which strengthens cardiac contractions and helps prevent cardiovascular disease.


There is a scientific discussion about the use of so-called growth promoters in birds in general so that they develop more meat in less time. Although the effects are the same as hormones, both should not be confused, because the growth promoters are produced by the pharmaceutical industry.

The point is that these products can contribute to the resistance of bacteria to antibiotics, which impairs the cure of many diseases in people, in addition to boosting the emergence of stronger versions of them. In addition, breeders argue that chicken meat today is healthier than it used to be, because of the feed given to the animals, which causes their meat to create more protein and vitamins and less fat.

Furthermore, if chicken meat is eaten skinned, fried or dipped in greasy sauces or cheese, it loses its advantage of having much less fat than beef. For those who want to preserve this benefit, it should be eaten skinless and cooked or grilled.

The cut considered healthier is the breast (one of the favorites of Brazilians, along with the thigh and thigh). And, despite having vitamins that help control bad cholesterol and increase HDL, which is good cholesterol, it has practically the same amount of cholesterol as beef. This is a paradox that some experts explain this way: if chicken meat didn’t have the bad cholesterol (LDL), it couldn’t have the good cholesterol to supply either.

Therefore, people with cardiovascular or chronic kidney problems should consult a nutritionist to find out how much and how often to eat it, respectively for fat and protein.


This is one of those questions whose first answer should always be: “it depends”. If you’ve just arrived from shopping, immediately store the chicken meat in the freezer after removing it from its packaging and placing it in a container. Seasoning it at this time is optional, but it’s one more tip to help with its conservation. However, if frozen, it can last up to six months. And it should never be refrozen, as this causes changes in its color and texture.

In a common refrigerator, it is without problems for three to five days.




  • 1.5 kg of chicken cut at the joints and seasoned with salt and garlic;
  • Half a cup of chopped coriander tea;
  • 2 cups of parboiled rice tea;
  • 1 cup of chopped curd cheese;
  • 2 tablets of crumbled chicken broth;
  • 1 can of drained corn;
  • Half a cup of chopped green chili tea;
  • 1 tablespoon of paprika;
  • 1 can of tomato sauce;
  • 250ml of milk;
  • 500ml of water;
  • Salt and black pepper to taste.

Method of preparation :

  • Place the ingredients in the pressure cooker, following the established order (it is very important that this be done).
  • Cover and place over high heat until it starts to sizzle.
  • Lower heat to medium and count for 15 minutes.
  • Leave to rest for 20 minutes, and only after that open the pan to serve.


Ingredients :

  • 6 small chicken fillets (50g each);
  • 3 heaped tablespoons of unsweetened grated coconut;
  • 3 cups of filtered water coffee;
  • 3 tablespoons of extra virgin olive oil;
  • 1 tablespoon of turmeric (turmeric);
  • 2 pinches of black pepper;
  • 1 teaspoon of salt or herbal salt.

Method of preparation :

  • Blend the grated coconut, water, oil, turmeric, pepper and salt in a blender.
  • Place the chicken fillets on a platter without overlapping them.
  • Drizzle the blender mixture over the fillets.
  • Place in a preheated oven at 180°C for about 30 to 40 minutes.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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