Duck health benefits, benefits and harms of calories

A properly cooked duck is always tasty and nutritious. This bird entered cookbooks many centuries ago. Peking duck, for example, was known in China during the Yuan Dynasty. The history of breeding these domestic birds goes back at least 4000 years. The flavor and nutritional benefits of this bird have been appreciated at all times: both when the amount of food was abundant, and during periods of food scarcity. Today the meat of this bird is still popular. Restaurants offer duck roasted, stewed or baked. It will not be difficult to cook delicious duck at home.

In French cuisine, a special place is occupied by the musk duck (indoutka, mute), which has gained popularity due to its dietary meat. Lean meat of mulard (ducks bred by crossing Peking and musk breeds) is no less popular in the world. Many people refuse duck, considering it too oily. But if you choose the right piece of meat (skinless breast, paw), you can forget about the extra calories. Moreover, the meat of this bird contains many useful substances, which in no case should be abandoned.

Nutritional properties

Duck, like other types of meat, is an excellent source of high-quality protein, contains a balanced set of amino acids. A serving of duck meat will provide generous amounts of iron, phosphorus, zinc, copper, selenium, thiamine, riboflavin, niacin, pantothenic acid, vitamins B6 and B12. There is a little less potassium, magnesium, vitamins E, A, C and folic acid in poultry fillets.

By the way, 100 g of duck contains almost half of the recommended daily allowance for niacin (nicotinic acid), which helps to reduce the “bad” cholesterol in the bloodstream. The iron contained in the fillet improves the blood composition, provides the body with the necessary vitality. Also, duck meat is known as a rich source of vitamin B6 – a substance that is important for the formation of antibodies in the human body and has a beneficial effect on the cells of the nervous system (as well as vitamins B5 and B12). Selenium, which is a part of the vitamin and mineral complex of duck meat, activates the function of the thyroid gland, and together with zinc restores the immune system.

Duck is very similar in its nutritional composition to other types of meat. Thigh, drumstick and skinless duck breast are the most dietary parts. They are lower in fat and calories than chicken or turkey. For this reason, lean duck is a great ingredient in any diet. But it is important to know that duck fat is also a very useful food component and has many advantages. But more on that later.

Nutritional value of duck (per 100 g of raw product)

Meat with skin
Lean meat

Caloric content 337 kcal 201 kcal (breast, foot – 140 kcal) Fat 28 g 11 g Protein 19 g 24 g Carbohydrates 0,95 g 1,2 g Iron 2,6 mg 2,6 mg Potassium 205 mg 252 mg Calcium 13 mg 12 mg Magnesium 15 mg 20 mg Manganese 0,03 mg 0,03 mg Copper 0,24 mg 0,24 mg Sodium 60 mg 65 mg Selenium 21 μg 22 μg Thiamine 0,18 mg 0,27 mg Phosphorus 157 mg 203 mg Zinc 1,8 , 2,7 mg 210 mg Vitamin A 77 IU 2 IU Vitamin B0,27 (riboflavin) 0,47 mg 3 mg Vitamin B4,8 (nicotinic acid) 5,1 mg 5 mg Vitamin B1,1 (pantothenic acid) 1,5 mg 6 mg Vitamin B0,18 (pyridoxine) 0,26 mg 9 mg Vitamin B6 (folic acid) 11 μg 12 μg Vitamin B0,3 0,4 μg 0,8 μg Vitamin E (tocopherol) 0,8 mg 9,7 mg Saturated fatty acids 4,2 g 12 g Monounsaturated fatty acids 9 g 3,7 g Polyunsaturated fatty acids 3,7 g 1,4 g Linoleic acid 3,4 g 1,3 g

The role of duck for the body

It may come as a surprise, but the meat of an ordinary domestic duck can work wonders. It contains components on which the performance of most systems in the human body depends.

antioxidant

The selenium contained in duck protects cells from free radicals that have a damaging effect on the human body. By the way, 100 g of duck meat contains almost 43% of the recommended daily allowance for selenium.

Help with anemia

The duck fillet contains several nutrients at once that protect against the occurrence of anemia. In particular, we are talking about vitamin B12 (important as a preventive agent), phosphorus (important for energy production) and iron (necessary for the formation of hemoglobin). By the way, iron reserves in duck are almost 2 times higher than the mineral in beef, and more than 4 times higher than in pork and chicken. The concentration of vitamin B12 is about 3 times higher than the content of the substance in other types of meat.

Immunity

There are many ways to restore the immune system. And among the simplest and also delicious is duck meat. The product contains the important antioxidants selenium and zinc. These substances enhance the body’s ability to resist free radicals.

Physical and mental health

The human body constantly needs copper, on which physical and mental health depends. And poultry meat (duck in any form) contains a significant amount of this mineral. Also, do not forget about the significant amount of B vitamins, without which the correct functioning of the nervous system is impossible.

Bone strength

The biochemical composition of duck contributes to bone mineralization, strengthening of bones and teeth. Serves as a natural prophylactic against osteoporosis when consumed regularly.

Metabolism and weight loss

B vitamins and polyunsaturated acids, in particular Omega-6, accelerate metabolic processes in the body and prevent the accumulation of excess fats. In addition, zinc activates enzymatic processes that play a key role in metabolism. The high protein content keeps you satiated for a long time after a meal, which is also important for effective weight loss.

Thyroid gland

Selenium is an essential mineral for thyroid function. A delicious and easy way to replenish the reserves of this substance is domestic duck meat. In 100 grams of the product there is almost a quarter of the daily value for adults.

Skin and hair

A 30-gram serving of duck provides nearly 100 percent of the RDI for riboflavin. This vitamin, along with niacin, omega-3 and omega-6 fatty acids, are essential nutrients for maintaining healthy skin and hair.

The beneficial properties of duck fat

Duck fat, despite its high calorie content, is a very useful product. From a dietary point of view, it is considered to be healthier than butter or beef tallow. And in terms of chemical and physical properties, it resembles olive oil.

By its composition, duck fat is almost 36% saturated, 50,5% monounsaturated (mainly linoleic acid) and 13,7% polyunsaturated (high concentration of omega-3 and omega-6). According to these indicators, the product is more like olive oil, animal fats for weeks. And the melting point of duck fat is much lower than the temperature of the human body (about 14 degrees Celsius), so it is easily excreted from the body.

We will not talk long about the benefits of each of these types of fat, we will only note that, according to studies, people who regularly consume duck liver live much longer and are less at risk of developing heart disease. And the liver of this bird, as you know, is a rather fatty product.

Contrary to popular myths, most nutritionists agree that duck fat is a healthy product, and by consuming it (of course, without abuse), you can not worry about the adverse consequences.

Who benefits from duck

Having analyzed the biochemical composition of duck, we can say that, as a natural medicine, this meat is useful for people with:

• high cholesterol (niacin removes low-density lipoproteins from the body);
• the risk of cardiovascular diseases (B vitamins strengthen blood vessels);
• diabetes (nicotinic acid stabilizes blood glucose);
• osteoporosis and other bone diseases;
• weakened immunity;
• metabolic disorders;
• anemia;
• obesity;
• general weakness in the body;
• violation of enzymatic activity;
• malignant formations;
• pregnancy;
• diseases of the skin, hair, nails.

It is also believed that duck meat improves male potency. But once again we emphasize – all the useful properties of this meat are relevant only with moderate consumption of poultry. Excessive enthusiasm for the product can have the opposite effect.

Wild duck: benefits and harms

Duck fillets can be a good alternative to domesticated poultry. Moreover, the calorie content of wild species is approximately 2 times lower, and the fat is almost 6 times less.

But there are also some nuances that are important to pay attention to. Wild birds are generally much smaller. Their meat is tougher and will take longer to cook. In addition, game birds are often carriers of dangerous parasites. And any mistake in cooking a carcass can turn into a serious illness. For these reasons, the mallard is not the best choice for pregnant women, children and people who are weakened from illness.

How to choose the right duck

Not everyone is lucky enough to breed domestic ducks on their own. But this is not a reason to give up healthy meat. At the market or in the supermarket at any time of the year, you can buy a carcass of the desired size. But size in this case is not an indicator of quality. Although a very large duck is usually a very old bird, this is not the best choice (except if the bird is bought for fat). When choosing a drake, it is important to pay attention to other nuances. So, a fresh duck should have:

• shiny skin with a yellow tint (should not stick to your fingers);
• elastic carcass;
• bright red meat inside the poultry;
• light-colored fat and yellow legs (a sign of a young bird);
• fresh smell.

Duck in cooking

Perhaps the most delicious duck recipes are the work of the Chinese. And there is nothing strange in this, because they were the first to “tame” the ducks and bred the most popular meat breed of birds – the Peking one. For centuries, every Chinese family has kept their recipe for the “most delicious duck” and prepared the “signature dish” for the holidays. Today, thousands of recipes for delicacies from this poultry are known. Here are some of the more interesting ones.

Chinese soup

To prepare this traditional Chinese dish, of course, you need a duck. For 1 kg of poultry meat, take 2,5 liters of water, a couple of sour plums, chopped carrots (about 50 g), a little chopped dried mushrooms, 3 tomatoes, 3 garlic cloves, 2-3 slices of ginger. And another exotic ingredient is pickled leaves of Chinese mustard. But this component in our conditions can be replaced with ordinary sauerkraut.

The soup is very easy to prepare. To begin with, pour the poultry carcass with water and cook for about 40 minutes. Give the broth to infuse. Then add the rest of the ingredients to the pan and cook over very low heat for at least 3 hours. Shortly before the end of cooking, add the tomatoes, cut into small slices.

By the way, the Chinese consider this soup to be curative.

Duck breast with plum sauce

For the sauce, fry the shallots in oil (until transparent), add a few peeled plums (250 g) and sugar (50 g), cut into wedges. When the sugar has dissolved, pour in 50 ml of dry wine (red) and 350 ml of meat broth. Cook over low heat for about 20 minutes (the sauce should thicken slightly).

While the sauce is preparing, season the duck breast with salt and pepper, put in a deep frying pan, skin side up and lightly fry. Transfer to a saucepan (with fat), add thyme and anise. Bake in the oven until fully cooked, periodically water the carcass with the resulting juice and fat. Divide the finished meat into portioned slices and pour over the plum sauce.

Oriental salad

Mix the pre-cooked rice noodles with chopped carrots, celery, cucumber and green onions. Add baked duck meat cut into small slices. Use a mixture of soy sauce and hoisin with 2 tablespoons of water as a salad dressing.

How to cook wild duck

Game birds can be cooked using the same recipes as homemade duck. However, most wildlife birds have a fishy smell and taste. To get rid of unwanted odors, it is enough to completely cut off the skin and fat. But the secret of the English hunters will help to neutralize the fishy taste. During cooking, put a few carrots in the carcass (you can with an onion and spices). Vegetables absorb all the third-party “notes”. There is also another secret. Immediately after evisceration, send the peeled carcass to the cold for 3-4 days. This technique, they say, will get rid of both the smell and the fishy taste.

With what is combined

Duck stuffed with apples is already a classic. But besides this, you should know that fried or baked poultry goes well with stewed cabbage, beets or a vegetable mix of fried carrots and parsnips. They enhance the poultry’s rich flavor and aroma. Buckwheat, mushrooms, oranges can be taken as ingredients for stuffing. The best addition to wild duck is berry or fruit sauce, but bay leaves will only spoil the dish. And do not forget to add some dry wine during cooking – this is the best ingredient for any duck dish.

Many people undeservedly classify duck as useless or even not entirely healthy food. In fact, the meat of this poultry is extremely useful, and in some parameters it has no equal among other types of meat products.

Sources of

1. Galin RF, Slobodyanik VS, Kuchmenko TA, Maslova Yu. F., Breslavets Yu. P. – Physical and chemical properties of mulard ducks meat in modern technologies of meat products. – 2017
2. Encyclopedia of Poultry / Ed. Umeltseva N. P. – Belgorod: Publishing house “Club of family leisure”, 2010 – 349 p.