ROLE OF CHICKEN MEAT & EGGS IN HUMAN NUTRITION
by-DR. RAJESH KUMAR SINGH, (LIVESTOCK & POULTRY CONSULTANT), JAMSHEDPUR, JHARKHAND,INDIA
9431309542, rajeshsinghvet@gmail.com
Chicken meat and eggs are the best source of quality protein, and are badly needed by the many millions of people who live in poverty. Poultry meat and eggs are widely available, relatively inexpensive and can be of central importance in helping to meet shortfalls in essential nutrients, particularly of impoverished people. The incidence of several common metabolic diseases associated with deficiencies of critical dietary minerals, vitamins and amino acids can be reduced by the contribution of poultry products rich in all essential nutrients except vitamin C. Chicken meat can make many positive contributions to the diet of those on low incomes. Although not all meat is seen as healthy, chicken meat is, and is frequently more affordable than other meats. It is of a consistently high quality, is low in saturated fats, can be enriched with some essential nutrients and is sought after worldwide.
Poultry meats are characterized by a good overall nutritional profile. Their high-biological-value protein, vitamin, and mineral content associated with a low fat content (most of which is composed of unsaturated fatty acids) enables these meats to be optimally incorporated into the diet at all ages.
Cross-sectional and prospective epidemiological studies support this view, showing that adequate consumption of chicken meat can facilitate the control of body weight (especially due to its high protein content), with a neutral or positive effect on the risk of developing the main degenerative diseases typical of our society (i.e. CV disease, diabetes, and cancer).
Chicken meat, because of its favorable nutritional profile, can play an important role for individuals in specific age groups (pregnant women, children, and the elderly).
Consumption of these meats in the context of a balanced diet and alongside an adequate intake of protein-based foods, including plant-based ones, would likely contribute to the overall quality of the diet in the population.
Chicken is one of those meat items that finds its place in all Indian meals. A favorite among all age groups, chicken is not only easily available, but is also nutritious and healthy if consumed in right quantities.
This lean meat can do wonders for all those non-vegetarians when consumed in a controllable manner. Implementing healthier food habits in our diets ensures a good body and better immunity. So here goes some of the numerous benefits of the delightful chicken!
Chicken meat has several advantages over other meats ————-
The fat content of cooked chicken varies depending on whether it is cooked with the skin on or off, the portion of the bird, and the bird’s diet and breed. Breast meat contains less than 3 g fat/100 g. An average value for dark meat (skin off) is 5 to 7 g/100 g. About half of the fat from chicken meat is made up of the desirable monounsaturated fats, and only one-third of the less healthy saturated fats. There are much higher proportions of saturated fats in most cuts of red meat, which also vary considerably in total fat. Chicken meat is therefore seen as a healthy meat. Chicken meat does not contain the trans fats that contribute to coronary heart disease, and can be found in high amounts in beef and lamb. In Canada, values of 2 to 5 percent have been reported for beef and as high as 8 percent for lamb. The World Cancer Research Fund and others (Bingham, 2006) have suggested that the consumption of large amounts (more than 500 g/week) of red meat, particularly processed meat, but not chicken meat, may be unhealthy.
Poultry meat is rich in the omega-3 fats————–
Poultry meat is an important provider of the essential polyunsaturated fatty acids (PUFAs), especially the omega (n)-3 fatty acids. Scavenging chickens are a particularly good source because of their varied diet. The amounts of these important fatty acids can be increased more easily in chicken meat than in other livestock meats; so too can some trace minerals and vitamins. The recommended dietary intakes (RDIs) of niacin can be met with 100 g of chicken meat per day for adults and 50 g for infants. By feeding broiler chickens only small amounts of a supplement rich in alpha linoleic acid (an n-3 PUFA), such as flax seed, the n-3 PUFA in thigh meat can be increased from 86 mg to 283 mg/100 g, and that in the minced carcass from 93 to 400 mg/100 g. To a large extent, the fat contents of the different portions determine the content and enrichment of PUFAs, so dark chicken meat always contains more PUFAs than white breast meat
Poultry meat can be enriched with several of the important dietary nutrients———-
Unlike most other meats, chicken meat can also easily be enriched with several other important nutrients. A recent study (Yu et al., 2008) showed that by adding 0.24 mg of selenium (as organic selenium) per kilogram of feed, the selenium content of breast meat was increased from 8.6 μg to 41 μg/100g, which is more than 65 percent of the RDI. The same amount of selenium in the form of inorganic sodium selenite also increased selenium in the breast meat, but only to 16 μg/100g. Selenium deficiency is becoming more widespread in humans because soils are becoming depleted and the foods grown on them are therefore lower in selenium. The RDI of selenium is 55 μg per day. Selenium is a powerful antioxidant and plays a role in the prevention of some forms of cancer. A deficiency of selenium can cause Keshan’s disease, a heart ailment in the young, which is common in parts of China, and cognitive decline in adults. Enriched poultry meat could help alleviate this condition.
Nutritional value of chicken—————
While chicken is a lean meat with loads of proteins, it is also high on cholesterol. However, chicken provides selenium which contains antioxidants that help control free radicals and improve your immune system.
A 100gms of cooked chicken would usually contain 239 calories. Of 100gms, 27gms would be only protein which is important for growth and development of various organs in the body. Besides, chicken also helps in maintaining the desired body weight. Furthermore, it gives zinc and iron and is an excellent source for Vitamins B6, B12 and D.
What you get when you consume chicken?
Body weight maintenance: With chicken being an excellent source of high quality protein, it helps in maintaining body weight especially for obese people. Adequate protein quantities would mean that your stomach stays full leaving no scope for binge eating. Including chicken two to three times in a week is not a bad idea, however, ensure to cook it in a healthy way.
That toned figure that you desired: Do you aspire to have a muscular and toned body, then chicken is your answer. The high protein content would give you the necessary energy to function properly. However, do ensure to balance it out with enough macro and micro nutrients in your diet.
Strong bones and healthy teeth: The protein content in chicken helps in decreasing bone loss. Bone loss is a major concern for women (aged 30 and above) and the geriatric population. Consuming 100gms of chicken breast would be sufficient in fulfilling half of your daily protein intake. Furthermore, the phosphorus in chicken helps in maintaining healthy teeth, bones, and ensures proper functioning of kidneys, liver and the central nervous system.
Increased metabolism: Since selenium is present in good quantities, consuming chicken would mean increase in metabolism rates especially the thyroid hormone, antioxidant defense system and immune function of the body.
Protection from cancer: You heard it right! Chicken is rich in niacin, a particular kind of Vitamin B that guards the body against cancer and other genetic complications.
Did you know?
Chicken meat is a white meat, distinguished from other meats such as beef and lamb by its lower iron content (0.7 mg compared with 2 mg/100 g).
The different parts of chicken has different levels of cholesterol and fat. Below is the fat content:
1. Chicken Breast(With skin)-7.8g, (Without Skin)-3.6g
2. Chicken Leg(With skin)-11.2, (Without skin) – 10.9g
3. Chicken Thighs(With skin),(Without skin) -25g
4. Chicken Wing(with skin)-27g,(without skin) -30g
5. Whole Chicken meat only-6.6g,Whole Chicken meat and skin-13.4g
The nutritive value of the egg——-
The egg is one of the most complete and versatile foods available. It consists of approximately 10% shell, 58% white and 32% yolk. Neither the colour of the shell nor that of the yolk affects the egg’s nutritive value. The average egg provides approximately 313 kilojoules of energy, of which 80% comes from the yolk.
The nutritive content of an average large egg (containing 50 g of edible egg) includes:
• 6.3 g protein
• 0.6 g carbohydrates
• 5.0 g fat (this includes 0.21 g cholesterol).
Egg protein is of high quality and is easily digestible. Almost all
of the fat in the egg is found in the yolk and is easily digested.
Vitamins————–
Eggs contain every vitamin except vitamin C. They are particularly high in vitamins A, D, and B12, and also contain B1 and riboflavin. Provided that laying hens are supplemented according to the Optimum Vitamin Nutrition concept (see chapter ‘Optimum vitamin nutrition of laying hens’), eggs are an important vehicle to complement the essential vitamin supply to the human population.
Minerals———————
Eggs are a good source of iron and phosphorus and also supply calcium, copper, iodine, magnesium, manganese, potassium, sodium, zinc, chloride and sulphur. All these minerals are present as organic chelates, highly bioavailable, in the edible part of the egg.
Eggs have been eaten by humans for thousands of years. The female animals of many different species produce eggs, but by far the most common choice for consumption is the egg of the chicken.
Eggs contain many vitamins and minerals that are essential parts of a healthy diet, and in many parts of the world, eggs are a readily available, inexpensive source of food.
Fast facts on eggs:———
• Eggs are considered to be one of the best sources of protein available.
• Around 9 percent of an egg’s content is fat, found almost exclusively in the yolk.
• Eggs are known for containing cholesterol.
• They are one of the most commonly consumed animal products in the world.
Benefits———
Nutrients contained within eggs are beneficial for brain cells and promote healthy brain function.
There are several health benefits that can be derived from eggs, including:
• Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
• Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.
• Good energy production: Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
• A healthy immune system: Vitamin A, vitamin B-12, and selenium are key to keeping the immune system healthy.
• Lower risk of heart disease: Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart disease.
• Healthful pregnancy: Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.
• Eyesight: Lutein and zeaxanthin help to prevent macular degeneration, the leading cause of age-related blindness. Other vitamins also promote good vision.
• Weight loss and maintenance: The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Feeling full prevents snacking, which reduces overall calorie intake.
• Skin benefits: Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.
The health benefits of eggs can only be experienced when they form part of a balanced diet.
Nutrition—–
Below is a list of nutrients found in eggs:
• vitamin A
• vitamin B-2
• vitamin B-12
• vitamin B-5
• vitamin D
• vitamin E
• biotin
• choline
• folic acid
• iodine
• iron
• lutein and zeaxanthin
• phosphorus
• protein
• selenium
Protein——–
A medium-sized egg weighing 44 grams typically contains 5.53 grams of protein. Around 12.6 percent of the edible portion of an egg is protein, and this is found both in the yolk and the egg white.
Fats———–
One large egg contains about 5 grams of fat. The majority of fat in an egg is unsaturated and is regarded to be the best type of fat to be included in a balanced diet. Saturated fats should be limited to less than 10 percent of your daily calories. For example, a diet consisting of 1,800 calories should limit saturated fat to no more than 20 grams. A large egg contains less than 2 grams of saturated fat.
Omega-3 fatty acids————
Eggs are also a rich supply of omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA), which helps with the maintenance of brain function and normal vision.
These fatty acids are most commonly found in oily fish, and so eggs provide an alternative source for people that are unable to eat fish.
Eggs and cholesterol—————
One medium-sized egg that weighs 44 grams typically contains 164 milligrams of cholesterol. However, evidence has shown there is little, if any, relationship between cholesterol found in food and heart disease or blood cholesterol levels.
As eggs are low in saturated fats, the effect that they have on blood cholesterol is deemed to be clinically insignificant.
Diet———–
Eggs are a versatile food that can be prepared in many different ways, such as frying, hard boiling, poaching, scrambling, and baking. This makes eggs quite simple to incorporate into a diet.
Here are a few examples of meals that can be made using eggs. Some of these are naturally healthier than others:
• omelet
• huevos rancheros
• pancakes
• kedgeree
• quiche
Eggs can be used as snacks, with hard-boiled eggs being a popular option, and even served as a party or picnic food, such as with deviled eggs. This makes eggs quite adaptable to many lifestyles.
Eggs are not only an important part of our daily diet but are also an important ingredient in cooking and baking.
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Role of Eggs in Cooking and Baking:
• Binding agents: Egg proteins coagulate and bind ingredients together. Meat loaves or crab cakes are less likely to crumble.
• Emulsifying agents: Tiny droplets of fat stay suspended throughout emulsions such as mayonnaise, hollandaise, and bearnaise when coated with a thin film of egg yolk. Without the emulsifying properties of eggs, these special sauces wouldn’t be as luxurious, or as smooth.
• Setting agent: In creme caramel and quiche, egg proteins unwind, then rebind to form a mesh that traps milk or cream in a soft gel. And in a stirred custard or creme anglaise, eggs thicken just as effectively, but at the lower temperatures than flour or cornstarch.
• Raising agents: The proteins unwind and stretch to form a flexible, elastic film that encases the air bubbles. Beaten egg whites hold millions of tiny air bubbles, which lift angel-food and sponge cakes, meringues, and souffles.
• Clarifying agent: Eggs clarify soups and coffee and retard crystallization in boiled candies and frostings.
• Coating agent : Eggs are often used as food coating agents/products . Eggs have a stickiness that allows them to be used for binding two pieces of dough or pastry together or to provide a sticky surface on which to sprinkle seeds or apply crumbs or flour to be fried later.
• Colouring agent : Proteins brown when exposed to heat, hence pies, biscuits, breads and buns are brushed with an egg wash (beaten eggs alone or combined with water, milk or cream) before baking which lends them a bronze and glossy sheen on baking.
• Thickening agent: The ability to hold up to four times their weight in moisture makes an eggs a good thickening agent for sauces, custards and curds. The proteins in eggs coagulate or set at different temperatures. This results in thickening
• Eggs add the rich yellow color to a lemon pie filling.
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Health benefits and unique facts about eggs:
• Eggs contain zero sugar
• A single egg contains only 0.4gm of carbohydrate
• Only 27% of the fat in egg is saturated fat . The egg white consists primarily of water (87%) protein (13%) and contains no cholesterol .
•An Egg contains 9 amino acids and also various nutrients that are important for health. (Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorus, Selenium, and decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc )
• Eggs are high in cholesterol, but eating eggs do not have adverse effects. When we eat more eggs, the liver produces less cholesterol instead, to even it out
• Eggs increase HDL cholesterol levels, which reduces risk of many diseases. 2 eggs per day for 6 weeks increases HDL levels by 10%
• Eggs are among the best dietary sources of choline, a nutrient that is incredibly important to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions.
• Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
• Eggs are high in Lutein and Zeaxanthin. These are very important for eye health and can help prevent macular degeneration and cataracts..
• Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.
• Eggs are fairly high in quality animal protein and contain all the essential amino acids that human bodies need.
• Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies revealed an increased risk in people with type 2 diabetes.
• Eating up to 3 whole eggs per day is absolutely safe.
• The Finnish study followed 2,497 adult men for nearly 22 years and showed no increased risk of incident dementia or Alzheimer’s disease. Additionally, in a subset of 480 men who underwent cognitive function testing, higher egg intake was associated with improved executive function and frontal lobe performance.
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Precautions:
Eggs can be dangerous too
Most common bacteria in eggs is called Salmonella. Salmonella can live on both the outside and the inside of an egg that appears to be normal. Chicken feces on the outside of an egg shell is a common cause of Salmonella contamination
To kill Salmonella, we either need to cook egg dishes to an internal temperature of 71°C or hotter or Egg pasteurizer must be used.
Egg pasteurizer exposes the egg (in shell) to a temperature of 57 °C for an hour and 15 minutes. Egg white cooks at more than 60 °C and Egg yolk cooks at more than 65 °C, hence egg remains still raw and its white turn slightly milkier and can be used for all practical purposes.
Whipping takes significantly longer, but the final volume is more or less the same
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Some other facts
• Peeling a cooked egg is easiest when the egg is put into boiling water as opposed to slowly heating the egg in cold water.
• A hen lays 250-270 eggs in an year
• With time size of egg laid by hen increases
• Both white shell / brown shell eggs have same nutritional value
• The word Omelette originated in france
• China produces most eggs in an year
Risks——–
The following possible health risks are associated with the consumption of eggs:
• Bacteria: People are advised to avoid eating raw or undercooked eggs. Bacteria can enter the egg through pores in the shells. In the U.S., all eggs graded by the U.S. Department of Agriculture (USDA) are washed with a sanitizing rinse during the screening stage at a processing plant.
• Pasteurization: In the U.S., egg products are also required by law to undergo a process called pasteurization. During this process, eggs are rapidly heated and kept at a high temperature for a period of time to kill off any Salmonella bacteria.
• Storage and cooking: Eggs should be avoided if their shells are cracked or if they are past expiration date.
Most advisory bodies recommend that eggs are stored in the refrigerator. The USDA state that if eggs are left out at room temperature they can sweat, making it easier for bacteria to move into the egg and grow. When cooking eggs properly, they must be cooked thoroughly until the yolks are firm. Scrambled eggs, for example, should not be runny.
It is best not to put all your eggs in one basket; it is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a varied diet than to concentrate on individual foods as the key to good health.
