Evidence-Based, Simplified Nutrition and Lifestyle Strategies


Microblog: Nutrition Facts – Dark vs. White Meat

⚖️Whether you prefer white or dark meat, chicken is nutrient dense and a good source of protein, amino acids and essential vitamins and minerals.⠀

🐓3.5 oz (100 g) of chicken breast contains 33% of your B6 DV% and 86% of niacin DV%. Niacin helps to build healthy skin, aids in digestion and the absorption of food. ⠀
Vitamin B6 is needed for protein metabolism and the synthesis of amino acids.⠀

🍗Dark meat is richer in nutrients than white meat and contains much more iron and zinc than white meat.⠀

🧬Zinc is an essential trace mineral found in EVERY cell of our bodies. Zinc plays a role in cell division, cell growth and the breakdown of carbs. It’s necessary for growth and reproduction (Zinc helps males produce testosterone), supports immune function (Zicam), wound healing and supports sense of taste and smell.⠀

💉Iron is an essential component of hemoglobin, a protein that transfers oxygen from the lungs to the tissues. Iron also is an essential component of myoglobin, a protein that transfers oxygen to muscles. Iron is needed for normal cell functioning and synthesis of some hormone and connective tissue.⠀

👧🏻Iron is critical for growth and development—this is why it’s important for kids to eat iron-rich foods, especially heme-iron (meat) that is more bioavailable (better absorbed by the body) than non-heme iron foods (spinach).⠀

😓Not so fun facts: ⠀
Iron deficiency is the most common nutritional deficiency in the world. The WHO estimates that nearly 1/3rd of the world’s population may have low red blood cell numbers due to insufficient iron.⠀

👶🏻In the US, iron deficiency remains common with 9% of toddlers (12-36 months) having inadequate iron stored in their bodies. 5% of 12-36 mo. are anemic and of those, 40% is caused by iron deficiency—something that can be prevented with food!.⠀

⚠️If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells.⠀

💡Eat meat – problem solved! Dark meat is more nutrient-dense than white meat. Maybe our innate bodies’ intelligence always knew this: who really WANTS to eat a dry chicken breast on top of a bed of lettuce?

Nutrition with Judy

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