Week 5: Chicken Salad – Analysis

Welcome back to my blog! This week I made one of my favorite salads for a family gathering and it is perfect for the summer as it is best served chilled. This Vietnamese chicken salad also known as goi ga is a very popular dish in Vietnam and has multiple versions. Some include raw carrots and cabbage, but if you are not a fan of those, that’s fine as this specific recipe doesn’t include them!  

Ingredients & Nutritional Benefits: 

• Chicken Thigh 
  • Great Source Of Protein 
  • Some Fat – Unsaturated 
  • Maintain Bone Density And Osteoporosis 
  • Vitamins 
    • Vitamin B12
    • Tryptophan
    • Choline
    • Zinc
    • Iron
    • Copper
• Vietnamese Coriander
  • High In Flavonoids
• Onion
  • Low Calorie 
  • High Vitamins B And C, And Potassium 
  • Lower Cholesterol – Helps With Heart Disease 
  • Lower High Blood Pressure – Helps With Diabetes 
  • Regulate And Lower Blood Sugar 
  • Improve Bone Density And Reduce The Risk Of Osteoporosis 
  • Improve Bacterial Balance In Your Gut, And Benefit Your Immune System
• Marinade
  • Lemon Juice 
    • High In Vitamin C 
    • Antibacterial And Antifungal Properties
    • Lower Blood Pressure 
    • Cancer Prevention And Treatment 
  • Fish Sauce
    • Protein 
    • Calcium – Not Much But Enough To Be A Source
    • Lower Blood Pressure 
    • Help Diabetes By Stimulating Insulin Production And Making Insulin More Effective 
    • Inflammation – The Fish Sauce Has These Enzymes That Might Help Boost Immunity And Treat Arthritis 
  • White Pepper + Black Pepper 
    • Contains: Manganese, Fiber, And Iron
    • Health Benefits  – Same With Black Pepper 
      • Reduces Inflammation
      • Promotes Proper Digestion
      • Rich In Antioxidants
      • Boosts Curcumin Absorption
      • Helps Treat Diarrhea
      • Decreases Blood Pressure

Analysis

Macronutrients: 

• Protein: 29g (14%)
• Carbs: 8g (4%)
• Fat: 6g (3%)

  Overview: 

• High Fiber
• Great Source Of Protein
• Vitamins & Minerals 
  • B2 (Riboflavin)  – Helps With Skin Disorders, Swelling, And Hair Loss
  • B3 (Niacin)- Converts Into NAD, An Enzyme That Helps Create ATP And Cell Communication 
  • B5 (Pantothenic Acid)- Creates Coenzymes For Energy And Metabolism 
  • B6 (Pyridoxine) – Helps With Anemia, Weak Immune System, And Depression 
  • B12 (Cobalamin) –  Nourishes The Brain And Nervous System, And Assists With The Formation Of Healthy Red Blood Cells
  • Vitamin K –  Helps With Blood Clotting And The Building Of Bones 
  • Copper -Maintains Healthy Bones, Blood Vessels, Nerves, And Immune Function, And It Contributes To Iron Absorption
  • Selenium –  Improves Cognition, Immune System Function, And Fertility
  • Zinc –  Helps The Immune System And Metabolism 
  • Manganese-  Helps With The Metabolism Of Amino Acids, Cholesterol, Glucose, And Carbs; Helps With Bone Formation, Blood Clotting, And Reducing Inflammation 
  • Phosphorous – Builds Bones And Teeth And Makes Proteins That Grow And Repair Cells And Tissues
  • Potassium- Maintains The Health Of The Kidneys, Bones, And Cardiovascular System, And It May Help Manage Blood Pressure
  • Iron – Makes Hemoglobin And Myoglobin To Provide Oxygen For Lungs And Muscles

  Bibliography:

1. SPICEography. “Fish Sauce: An Ancient Vietnamese Condiment.” SPICEography. 16 Dec. 2019. Web. 26 Jan. 2023. <Https://Www.Spiceography.Com/Fish-Sauce/>
2. Rachael Link, Ms, Rd. “Improve Digestion & Blood Pressure With This Overlooked Spice.” Dr. Axe. 24 Jan. 2023. Web. 26 Jan. 2023. <Https://Draxe.Com/Nutrition/White-Pepper/>
3. Adda Bjarnadottir. “9 Impressive Health Benefits Of Onions.” Healthline. 6 Dec. 2022. Web. 26 Jan. 2023. <Https://Www.Healthline.Com/Nutrition/Onion-Benefits>
4. Written Webmd Editorial Contributors. “Lemon Juice: Are There Health Benefits?.” WebMD. N.D. Web. 26 Jan. 2023. <Https://Www.Webmd.Com/Diet/Lemon-Juice-Health-Benefits>
5. Written Webmd Editorial Contributors. “Health Benefits Of Chicken.” WebMD. N.D. Web. 26 Jan. 2023. <Https://Www.Webmd.Com/Diet/Health-Benefits-Chicken>