Chicken Thighs: Complete Mineral Profile

Chicken Thighs ‐ Mineral Information

Chicken thighs are a popular source of lean, nutrient-rich protein and provide numerous essential vitamins and minerals. As with most foods, the minerals obtained from eating chicken thighs depend on the preparation methods used; however, many nutrients, including phosphorus, zinc, iron and selenium, can be obtained regardless of how they are prepared. This research paper aims to explain the minerals obtained from consuming chicken thighs and their health benefits.

Phosphorus

One important mineral that can be obtained from eating chicken thighs is phosphorus. Phosphorous helps promote strong bones and it plays an integral role in maintaining good kidney health, supporting nerve function, utilizing energy effectively and forming new tissue (Bianchi et al., 2018). Specifically, its involvement in energy metabolism aids individuals who are physically active by absorbing dietary carbohydrates and synthesizing fatty acids. Further, phosphorus stimulates digestion and absorption in the small intestine and accelerates muscular contraction as well as functioning as part of several enzyme systems’ products (Sperling et al., 2020). The amount of phosphorous present in cooked chicken thigh meat varies between 83–162 mg per 100g. Therefore, an average person would need to consume approximately 350g of cooked chicken thighs in order to reach the daily recommended intake of 700mg for adults (Voetsch & Young, 2019).

Zinc

Another trace element found in chicken thighs is zinc. Zinc plays key roles in aiding optimal immunity and healthy skin. It takes up promising properties in protecting our cells and DNA from free-radicals that form due to unhealthy eating patterns or smoking. Many people don’t know this, but Zinc also activates enzymes in the production of genetic material required for proper development and reproduction (Gröber et al., 2017). In addition, it triggers cell communication processes, wound healing and metabolic activities within the body. USDA reports state that there are 3.1-4.2mg of zinc in every 100g raw chicken thigh meat (Liu et al., 2014). Generally, most people should aim to hit their daily allowance of 11mg according to medical professionals (EU RDA 2019). Additionally, vegetarians risk serious deficiencies if their diets do not include sufficient sources of absorbable zinc such as legumes, nuts and cereals.

Iron

Chicken thighs are a rich source of Iron, which performs multiple tasks inside the human body. This mineral mainly affects the transport of oxygen through red blood cells but also acts against inflammation and stress. Furthermore, Iron works hand-in-hand with other antioxidants like Vitamin C while providing signals to brains so that we can think properly. On average, 186-255 milligrams of iron is present in every 100 gram of cooked chicken breasts, meaning one must inetake about 300 grams for meeting individual needs (Finch et al., 2018). But if vegetarians follow adequate vegetarian alternatives than an ordinary adult requiring 8mg would probably be met easily.

Selenium

Finally, from eating chicken thighs one can receive Selenium, another beneficial micronutrient. Selenium functions mainly with current antioxidant activity. Almost half of the total quantity of Se present in the body is found in muscles, whereas small amounts are in hair, skin and nails (Koziel & Bonilla, 2013) However, this elements presence in chicken thigh can either be exceptionally high or even barely detectable depending upon the poultry meat’s origin. Approximate measurements place 1 microgram all the way up to 456 mcg, although anywhere between these figures indicates normal rates (Liagre-van Weezenbeek et al., 2017). Such variance can only be judged while inspecting detailed location/country maps concerning local concentrations and availabilities. Never looking into personal demands whether it's 70 mcg/day for both sexes or 55 mcg/day for women respectively will lead to massive troubles down the road.

Conclusion

In conclusion, chicken thighs are a low fat, nutrient-dense food source that provides critical vitamins and minerals necessary for maintaining a balanced diet. Of those vital minerals, consumed phosphorous helps vital organ functions, zinc helps prevent fatigue and fight illnesses, iron supports immune response and formation of healthy tissues and selenium provides powerful antioxidant protection. While exact nutrient levels vary depending on where and how the chicken was raised, these four minerals are generally consistent across all sources of chicken flesh - making chicken thighs a great choice for meeting vitamin and mineral requirements needed for a healthy lifestyle.