Your body requires amino acids as building blocks for protein. Your body uses them in making new tissues, as well as in repairing damaged tissues. The best protein sources in our diet include protein-rich foods, such as chicken. Animal foods have varying profiles of amino acids. Some contain higher amounts of certain aminos than others. But chicken is a very important component of a dynamic, protein-rich diet. The amino acids in chicken make it a good option. More so, it is low-fat in comparison with beef and other animal foods. But as we talk about chicken, keep in mind that we are talking about white meat; chicken breast primarily. The chicken breast would be a great addition to your diet if you are looking for a high-protein, low-fat diet.
There is no poultry type as common as chicken all over the world. Humans have domesticated and eaten chicken for many years. But you must realize that there are various types of chicken. These include organic chicken, conventional chicken, and free-range chicken. These varieties differ in their feeding and raising techniques. Free-range chickens are the ones that roam freely. Conventional chickens, on the other hand, are raised in cages. They do not move freely. But for conventional chickens, receive hormone shots to speed their growth, as well as antibiotics. Of these three, organic chicken happens to be the best. They are raised with the best techniques. You can get more from them when it comes to aminos and other health benefits.
The Amino Acids in Chicken
There are many hundreds of naturally-occurring amino acids. However, your body needs only 20 of them for the synthesis of protein. These 20 aminos are generally in three categories. Some are called essential aminos; some are nonessential, and some are conditional aminos.
The essential aminos are 9 in number. They are the aminos that your body will never be able to make on its own. As such, you must get it from your food. Nonessential aminos, on the other hand, are naturally produced in your body. So you may not get them in your diet.
How about conditional aminos? They are non-essential on a normal day. But when you are ill or under severe stress, you may not be able to produce them as it ought. As such, you will have to obtain them from your diet for that period.
Chicken provides all 9 essential aminos. That’s why they call chicken meat complete proteins. But aside from essential aminos, they also have all conditional aminos in them.
You need to get essential aminos in your diet daily. For instance, the total protein you need daily is 56g if you are a man or 46g if you are a woman. This should include about 14mg histidine and about 38g lysine daily per kg body weight. The daily requirement for tryptophan, on the other hand, is 5mg per kg body weight.
Just a 3.oz size serving of chicken would provide vital amounts of aminos for your daily needs. To say the truth, there is no amino food-source in this world as rich as chicken.
Amino Acids in Chicken and Its Health Benefits
Experts tell us that we should fill our diets with various protein sources. These protein sources you’re your body all the aminos it requires for its proper function. Perhaps, the most excellent of all these protein sources are chickens. It offers diverse benefits. Some of them are as follows:
1. It gives your body high-quality protein
Chicken is loaded with high-quality protein. It has a very balanced proportion of all the 9 essential aminos. Aside from these, it also contains other aminos. More so, the digestibility-corrected score of its amino acid (or what experts call PDCAAS) is very high. This means that your body can digest the protein in it and absorb its aminos.
2. It gives your body numerous nutrients
Chicken will give you great amounts of aminos. Aside from these, it also contains niacin, as well as many other beneficial nutrients. These include selenium, iron, choline, sodium, potassium, vitamin B, pantothenic acid, and phosphorous. These minerals and vitamins are very essential for your health.
B-vitamins help your body to produce energy. It also helps your body to produce healthy blood cells. On the other hand, vitamin-D from chicken aids calcium absorption, as well as bone strengthening. You can also get vitamin A from chicken. This vitamin helps your body to build eyesight. It also plays a vital role in your immune system.
Minerals like iron aid muscle activity, hemoglobin formation, and anemia prevention. Sodium and potassium, on the other hand, are electrolytes. They aid fluid balance. Phosphorus, on the other hand, helps your body to tackle weakness, brain function, bone health, metabolic issues, and dental care.
3. It is a lean protein
Red meats have lots of saturated fats and calories. But chicken is very different. It is low-calorie. It is also low in calories, as well as saturated fat. Just make sure you prepare your chicken with healthful methods. It provides modest amounts of both fats and calories.
The AHA (American Heart Association) advises that consuming chicken lowers your risk of having high cholesterol in your blood. This, in turn, reduces the risk of developing heart disease.
You must admit that chicken consumption has numerous health benefits. More so, it is very delicious and has a nice taste. But then, you should avoid hybrid or conventional chicken. You should also avoid deep-frying your chicken.
Chicken is both versatile and delicious. And unless you have the word of your doctor to monitor your protein intake or that of specific amino acids, you don’t have to count the aminos in chicken. Rest assured that it would be enough to meet your needs.
As we have said, chicken amino acids are complete. You can find all the nine essential amino acids in them. You can also get other aminos from chicken, especially all the conditionally essential aminos. A 3-oz. serving of chicken contains about 18-25g complete protein. With only 3-4 servings, you will meet the daily adult requirement for all essential aminos.