The musculoskeletal system is the body’s central support structure. Making sure it is made from strong bones can boost the overall quality of your life. But about 10 million Americans have Osteoporosis and 44 million are living with low bone density. This means an increased possibility of fractures. They can become so weak and brittle that even a cough may lead to cracks in the wrist or hip. You may end up with a stooped posture and back pain too.
The good news is that while you must build healthy bones from childhood, several steps can be taken during adulthood to keep them in good shape. One of the most effective ones is chicken consumption. Grilling and baking chicken with Teriyaki, Honey Mustard or Cilantro Lime is a good way to prepare and eat throughout the week. The 2020-2025 Dietary Guidelines for Americans (DGA) Healthy US-Style Eating Pattern recommends eating an average of 3.5 ounces of chicken breast. Look at the many benefits it has on your bones.
Experts suggest consuming meat skinless and boneless. This is a fantastic way to add high-quality protein to the body. It plays a key role in bone loss prevention and slowing the progression of osteoporosis. Dietary protein has been found to suppress the parathyroid hormone and boost intestinal calcium absorption. A random controlled trial in women aged between 50 and 70 was conducted to assess the impact of a rich protein diet. It was found that when compared to a normal protein diet, (18%; ≈60 g/day), individuals on a high protein diet had lost less bone in the past 12 months.
The healthiest way to consume chicken is to bake and stir-fry later with veggies. Steaming is another excellent way to eat chicken. It can preserve the nutrients like vitamins well which ultimately helps to improve bone health.
You can also consider roasted chicken, poached chicken, braised chicken, pan-fried chicken, grilled chicken, smoked chicken, air-fried chicken and rotisserie chicken. Each method makes sure the meat is evenly cooked making it perfect for children and seniors as well. It ensures proper protein intake that can help to maintain bone mineral density as well to ensure strong muscles and lower the risks of injuries.
Wish to sneak more protein into your diet along with chicken? Well, pair your meat dish with quinoa, hard-boiled eggs and hummus dip. This is a fulfilling and wholesome meal in itself. You can also prepare chicken with a dash of Greek yogurt which is rich in protein and can also turn the chicken tender and juicy. Cream cheese chicken is another scrumptious way to add more protein to your body and bones.
Use a thermometer to make sure the chicken is cooked at an internal temperature of 165 °F. It helps to kill bacteria like salmonella. Else, simply order grilled chicken sandwiches, burgers, wings or a platter from your nearest restaurant. It can help get the right dose of protein, satisfy your taste buds and save you from cooking.