Chicken is a staple in many diets around the world, and it's known for its high protein content and low fat levels. However, it's also a good source of various vitamins and minerals. In this article, we'll explore the vitamins present in 100g of chicken nutrition.
Vitamins in 100g of Chicken
A 100g serving of chicken contains a range of vitamins, including vitamin B6, niacin, and vitamin B12. These vitamins play crucial roles in energy metabolism, nerve function, and the formation of red blood cells. According to the United States Department of Agriculture (USDA), a 100g serving of chicken breast contains about 0.5mg of vitamin B6, 11.8mg of niacin, and 0.3mcg of vitamin B12.
Vitamin B6 (Pyridoxine)
Vitamin B6, also known as pyridoxine, is an essential vitamin that plays a critical role in many bodily functions, including energy metabolism and nerve function. It’s involved in the synthesis of neurotransmitters, such as serotonin and dopamine, and helps to regulate homocysteine levels in the blood. A deficiency in vitamin B6 can lead to fatigue, weakness, and neurological problems.
Niacin (Vitamin B3)
Niacin, also known as vitamin B3, is another essential vitamin found in chicken. It’s involved in energy metabolism and helps to maintain healthy skin, hair, and nails. Niacin also plays a role in the regulation of cholesterol levels and can help to reduce the risk of heart disease. A deficiency in niacin can lead to pellagra, a condition characterized by diarrhea, dermatitis, and dementia.
Vitamin B12 (Cobalamin)
Vitamin B12, also known as cobalamin, is a crucial vitamin that plays a role in the formation of red blood cells and the maintenance of the nervous system. It’s involved in the synthesis of DNA and helps to regulate the metabolism of fatty acids and amino acids. A deficiency in vitamin B12 can lead to anemia, fatigue, and neurological problems.
| Vitamin | Amount per 100g |
|---|---|
| Vitamin B6 | 0.5mg |
| Niacin | 11.8mg |
| Vitamin B12 | 0.3mcg |
Other Vitamins in Chicken
In addition to vitamin B6, niacin, and vitamin B12, chicken is also a good source of other vitamins, including riboflavin, folate, and biotin. These vitamins play important roles in energy metabolism, nerve function, and the maintenance of healthy skin, hair, and nails.
Riboflavin (Vitamin B2)
Riboflavin, also known as vitamin B2, is an essential vitamin that plays a role in energy metabolism and the maintenance of healthy skin, hair, and nails. It’s involved in the synthesis of flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are essential for the production of energy in cells.
Folate (Vitamin B9)
Folate, also known as vitamin B9, is a crucial vitamin that plays a role in the formation of red blood cells and the maintenance of the nervous system. It’s involved in the synthesis of DNA and helps to regulate the metabolism of amino acids. A deficiency in folate can lead to anemia, fatigue, and neurological problems.
Biotin
Biotin is a B-complex vitamin that plays a role in energy metabolism and the maintenance of healthy skin, hair, and nails. It’s involved in the synthesis of fatty acids and helps to regulate the metabolism of carbohydrates and amino acids. A deficiency in biotin can lead to skin rashes, hair loss, and neurological problems.
| Vitamin | Amount per 100g |
|---|---|
| Riboflavin | 0.2mg |
| Folate | 6.5mcg |
| Biotin | 2.5mcg |
What is the recommended daily intake of vitamin B6?
+The recommended daily intake of vitamin B6 is 1.3mg per day for adults. However, this can vary depending on age, sex, and other factors.
Can I get enough vitamin B12 from chicken alone?
+While chicken is a good source of vitamin B12, it's unlikely that you can get enough from chicken alone. The recommended daily intake of vitamin B12 is 2.4mcg per day, and a 100g serving of chicken contains only 0.3mcg. You may need to consider other sources of vitamin B12, such as fish, eggs, and dairy products, or take a supplement.
In conclusion, chicken is a nutritious food that provides a range of essential vitamins, including vitamin B6, niacin, and vitamin B12. These vitamins play critical roles in energy metabolism, nerve function, and the maintenance of healthy skin, hair, and nails. By incorporating chicken into your diet, you can help to support overall health and well-being.
