Free range Chicken/poultry are the best. Chickens and the eggs that come from them have natural diet that guarantees a healthful ratio of omega-6 to omega-3 fats based on what they can graze or forage for (insects, worms, wild plants, grass).
• Organic meat, poultry, eggs, and dairy products come from animals that are given no Anti-Biotics or growth Hormones.
• Free-Range Chicken is excellent in Selenium, Vitamin B3, Saturated Fatty Acid.
• Free-Range Chicken is very good in Energy, Protein, Total Fat, Phosphorus, Zinc, Vitamin B2, Vitamin B5, Vitamin B6, Choline, Vitamin B12, Monounsaturated Fats, PolyunSaturated Fatty Acids, Cholesterol.
• Free-Range Chicken has average trace of Iron, Magnesium, Potassium, Vitamin B1, Vitamin A, Vitamin D.
Health Benefits of Free-Range Chicken
Bones
• Its Vitamin D helps in Calcium absorption and Bone strengthening.
• Its Phosphorus and Calcium content helps keeps Bones in Mint condition and Selenium which has been known to cut risk of Arthritis.
Foods & Bones
Cardiovascular System
• Favourable Potassium and Sodium balance is helpful against cardiovascular conditions.
• Consuming chicken or fish instead of Red Meat for a lowered risk of Cholesterol and subsequent heart disease development.
• Its rich in Vitamin B6, which helps to lower the levels of homocysteine (one of the key components linked to an increased risk of heart attack).
Foods & Cardiovascular System
Circulatory System
• It contain Iron which is helpful in hemoglobin formation, muscle activity, and eliminating Anemia.
Foods & Circulatory System
Immune System
• Its a very good source of Vitamins and Minerals which is useful in preventing Cataracts and Skin disorders, boosting immunity, eliminating weakness, regulating digestion, and improving the Nervous System.
Foods & Immune System
Men Health
• Consumption of foods rich in Zinc (such as free-range chicken) helps regulate testosterone levels in men, as well as boost sperm production.
Foods & Men Health
Metabolism
• Chicken (but not turkey) is also an excellent source of Niacin (a B vitamin).
• Niacin is important in Energy Metabolism and in biochemical functions needed to maintain healthy, a properly functioning gastrointestinal tract and Nervous System.
• Niacin is also involved in the Metabolism of fats.
Foods & Metabolism
Musculoskeletal System
• Chicken is one of the highest Protein suppliers and plays an important role in our diet. It is made of Amino Acids that make up Protein, which are the building blocks of our muscle.
• Its a good source of phosphorous, which is helpful in tackling weakness, Bone Health, brain function, dental care, and metabolic issues.
Foods & Musculoskeletal System
Respiratory System
• Warm chicken soup intake provides relief from common cold, including symptoms like a congested nose and a sore throat.
Foods & Respiratory System
Skin Health
• Chicken (but not turkey) is also an excellent source of Niacin (a B vitamin).
• Niacin is important in biochemical functions needed to maintain healthy Skin.
Foods & Skin Health
The Brain & Nervous System
• It has two (2) nutrients (Tryptophan and Vitamin B5) that are great for reducing Stress and both have a calming effect on the body.
Foods & Nervous System
Women Health
• It contain Magnesium (a nutrient that helps soothe symptoms of Pre-Menstrual Syndrome and Fight mood swings).
Foods & Women Health
The Recommended Daily Allowance (RDA) of Chicken
The Recommended Daily Allowance (RDA)
(per 100g) of
Chicken (With Skin)
The Recommended Daily Allowance (RDA)
(per 100g) of
Chicken (Without Skin)
Two (2) Dangerous Health Risks on Grilling Meat
Grilled meat, especially Red Meat is a well-known source of two (2) cancer-causing agents (HCA‘s and PAH‘s) which are chemicals in meat cooked at high temperatures and causes Cancer risk.
HCAs & PAHs
Heterocyclic Amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PAHs) are chemicals formed when muscle meat, including Beef, Pork, fish, or Poultry, is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame.
• HCAs and PAHs have been found to be mutagenic (they cause changes in DNA that may increase the risk of Cancer).
• HCAs and PAHs become capable of damaging DNA only after they are metabolized by specific enzymes in the body though a process called bioactivation.
1) Heterocyclic Amines (HCA’s)
HCA’s develop when the muscle Proteins of meats are exposed to high heat.
Formation of HCA’s
• HCAs are formed when Amino Acids (the building blocks of Proteins), sugars, and creatine (a substance found in muscle) react at high temperatures.
• Meats cooked at high temperatures, especially above 300ºF (as in grilling or pan frying), or that are cooked for a long time tend to form more HCAs. For example, well done, grilled, or barbecued chicken and sTeak all have high concentrations of HCAs.
2) Polycyclic Aromatic Hydrocarbons (PAH’s)
PAH’s form in the black, charred outer portions of grilled meats when the surface fat and juices come into direct contact with the flame and smoke.
Formation of PAH’s
• PAHs are formed when fat and juices from meat grilled directly over an open Fire drip onto the Fire, causing flames. These flames contain PAHs that then adhere to the surface of the meat.
• Cooking methods that expose meat to smoke or charring contribute to PAH formation.
3) Other sources of HCA’s and PAH’s
• HCAs are not found in significant amounts in foods other than meat cooked at high temperatures.
• PAHs can be found in other charred foods, as well as in cigarette smoke and car exhaust fumes.
Ways to Reduce HCA and PAH formation in Cooked Meat
1) Avoiding direct exposure of meat to an open flame or a hot metal surface and avoiding prolonged cooking times (especially at high temperatures).
2) Using a microwave oven to cook meat prior to exposure to high temperatures can also substantially reduce HCA formation by reducing the time that meat must be in contact with high heat to finish cooking.
3) Continuously turning meat over on a high heat source can substantially reduce HCA formation compared with just leaving the meat on the heat source without flipping it often.
4) Removing charred portions of meat and refraining from using gravy made from meat drippings can also reduce HCA and PAH exposure.
Great Healthy Grilling Tips
1) Partially pre-cook meat in the microwave for 2 minutes.
2) Marinate before grilling. Even a quick 30 second submersion in a marinade liquid is helpful.
3) Add a 1-2 tablespoons of dried Rosemary to your meat prior to grilling.
4) Mix some “textured Vegetable Protein (TVP) into your ground meat at a 1:9 ratio.
5) Avoid well done meats and trim away any charred portions before eating.
6) Flip the meat frequently to keep the internal temperature lower.
7) Stick with lean cuts and trim away as much visible fat as possible to decrease flare ups from the open flame.
8) Grill meats as an occasional treat and consume moderate portions when you do.
9) Enjoy your grilled meat with as many “brightly colored Fruit and Vegetable as possible.
