Health Benefits of Chicken You'll Get All Essential Amino Acids

"Chicken is a high-quality source of protein that contains  necessary amino acids (aka building blocks) that we need to make important proteins," says Burgess. "Proteins have a broad range of essential functions in our bodies, including the production of hormones and immune cells and the promotion of muscle growth." Protein contains 20 amino acids; the body naturally produces 11 of these—the other nine need to be consumed (hence why they are called "essential"). Animal protein sources, such as chicken, are known for being complete protein sources, meaning that chicken has the perfect balance of all nine essential amino acids. You May Reach Your Protein Goals You can reach your protein goals. Protein is an essential macronutrient in the diet that helps the body repair and build new cells, such as muscle. The 2020-2025 Dietary Guidelines for Americans recommend that adults consume 46 to 56 grams of protein per day, or 10% to 35% of their total calories. And according to a 2018 article published in Nutrients, the International Recommended Dietary Allowance for protein is typically 0.8 grams per kilogram of body weight (1 pound is about 0.45 kilograms). For example, someone who weighs 70 kg (154 pounds) would need about 56 grams of protein per day. However, it can easily vary from person to person—especially at different stages of growth and development, such as during childhood, adolescence, and pregnancy. " needs vary from person to person, I recommend aiming for around 15 to 30 grams of protein per meal to ensure protein needs are being met," . "Getting enough protein can also help with satiety." Eating chicken every day is an easy way to reach these protein goals. A simple 4-ounce serving of chicken provides 35 grams of lean protein. "Chicken in your diet can be a great way to meet your protein goals,Potential Downsides of Eating Chicken Daily You May Lack Some Essential FatsWhile chicken can be a versatile and convenient protein to cook, if your diet doesn't have a diverse protein profile, you lose out on some key nutrients—including essential fats, such as omega-3s. "Eating chicken every day as your sole protein source could result in some nutrient gaps "For example, since skinless chicken breast contains very little fat, consuming it every day may lead to a lack of essential fats in your diet." including a healthy source of fat along with your chicken, like cooking it in olive oil or pairing it with an avocado salad," to ensure that you're getting a good amount of healthy fats in your diet. You May Miss Out on Key Nutrients Other sources of protein—both animal and plant-based—provide a myriad of other nutrients in the diet, which is why it's important to aim for a variety. "I recommend consuming a variety of proteins from both animal and plant sources throughout the week," . "Some of my favorite animal sources include salmon, shrimp, grass-fed beef, yogurt and eggs. My go-to plant protein sources are tofu, edamame, nuts, seeds and pulses. Pulses include beans, lentils and peas and are packed with important nutrients like protein, fiber, potassium and iron. This variety will give you a better diversity of nutrients in your diet. Plus, it also keeps meals fun and exciting!""