VITAMINS IN CHICKEN

Chicken is a versatile food rich in high-quality protein. You may cook it many ways, combined with a wide variety of herbs and spices. Chicken is a flavorful and delicious nutrient-rich food. Skinless poultry, such as chicken, is lower in total and saturated fat than most beef. It is available year-round and it a good source of several B vitamins, including niacin or vitamin B3, pantothenic acid or vitamin B5 and vitamin B6.

Vitamin B3
Cooked chicken breast is an excellent source of vitamin B3 or niacin according to the World's Healthiest Foods website. A 4 oz. portion provides 14.41mg, meeting 72 percent of the recommended daily value, or DV, for this nutrient. According to the Linus Pauling Institute for Micronutrient Research, niacin is necessary for energy metabolism, particularly for converting carbohydrates into energy the cells can use. Other functions of niacin include manufacturing cholesterol and fatty acids.

Vitamin B5
Vitamin B5 or pantothenic acid is also found in chicken. A 4 oz. portion of cooked chicken breast provides 1.06 mg, or 10.6 percent of the DV for this nutrient. According to the NutriStrategy website, pantothenic acid aids energy metabolism, like most B vitamins, helping to turn carbohydrates and fats into usable energy for the body's cells. Other functions of this essential nutrient include supporting proper function of the adrenal glands, ensuring adequate production of healthy fats in your cells and contributing to healthy hair, skin and nails.

Vitamin B6
Chicken and poultry in general is one of the best food sources of this important vitamin. A 4 oz. serving of roasted chicken breast provides approximately 0.64mg, or 32 percent of the DV for this nutrient. Vitamin B6 performs many important functions in the human body. It is needed for the synthesis of neurotransmitters, or chemical messengers in the brain as well as to form red blood cells. Vitamin B6 is essential for converting stored energy, in the form of glycogen in the liver and muscles to glucose for readily available energy. In addition vitamin B6 helps to break down proteins and supports a healthy nervous system, according to the National Institutes of Health.

Source: http://www.livestrong.com/article/267826-vitamins-in-chicken/

NUTRITIONAL FACTS ABOUT CHICKEN

Chicken is a type of poultry that is high in protein and, when eaten without the skin, quite lean. Skinless white meat chicken breast is the lowest in fat and calories. Chicken is rich in many vitamins and minerals essential for human health and is a good food choice for dieters as well as bodybuilders and everyone in-between.

Protein
Like beef, fish and other types of poultry, chicken is high in protein. Each ounce of meat provides 7g protein. A typical portion is about 4 ounces or the size of a deck of cards and provides 28g protein. Also, like all animal protein foods and soy products, chicken is a complete protein food, meaning it contains all nine essential amino acids. Protein has many functions in the human body, including building body tissues and muscles.

Carbohydrates, Calories and Fat
Chicken is a carbohydrate-free food. According to NutritionData, skinless chicken breast provides the least amount of calories and fat, about 143 calories, 3g total fat and 1g saturated fat for half of a large boneless, skinless breast, or a 95g serving. Dark meat is higher in fat. About 86g of dark meat without skin provides 165 calories and 8g total fat, 2g of which are saturated. This nutrition information is for chicken that has been stewed without added fat.

Vitamins
Chicken is a rich source of two B vitamins: niacin or vitamin B3 and vitamin B6. A 4-ounce portion meets 40 and 16 percent respectively of the recommended daily value, or DV. The most important function of niacin is in helping to release energy from carbohydrates. It also aids in the formation of red blood cells. The best food source of vitamin B6 is poultry. This nutrient performs the same functions as niacin but is also important for protein metabolism, is necessary for proper immune system function and helps produce certain neurotransmitters, or brain chemicals.

Minerals
A 4-ounce portion of chicken is also rich in two minerals, phosphorus and selenium, meeting 16 and 30 percent of the DV for each, respectively. Phosphorus is essential for healthy, strong bones and teeth and is a part of all cell membranes in the human body. This mineral also helps activate the B vitamins. Selenium is important for immune system function and aids in regulating the thyroid hormone.

Considerations
How chicken is prepared and/or ingredients added alters the nutrition facts. For example, deep frying chicken and/or consuming the skin increases the amount of fat significantly. Breading chicken or coating it in flour adds carbohydrates. While minerals are indestructible, vitamins are easily destroyed by heat, light and other conditions. Boiling chicken in water may leach the B vitamins. Dry heat cooking methods, such as broiling, may better retain these nutrients.

Source: http://www.livestrong.com/article/132010-general-nutritional-facts-about-chicken/