Chicken
Overview
Chicken provides niacin (vitamin B3) for NAD⁺ synthesis, zinc, and amino acids including tryptophan, supporting neurotransmitter synthesis and mitochondrial function. Niacin is directly converted to NAD⁺ via the salvage pathway, and inadequate niacin can impair NAD⁺ regeneration, reducing ATP production and potentially affecting cognitive performance. Chicken is also a practical dietary source of tryptophan, which serves as a serotonin precursor and can be routed through the kynurenine pathway.
Within the BRAIN Diet framework, chicken is typically used as a flexible protein base while its micronutrient profile (especially niacin and zinc) supports broader metabolic and neurochemical priorities. Pairing chicken with fibre- and polyphenol-rich plant foods helps keep the overall pattern plant-forward, while gentler cooking methods help preserve B vitamins and limit heat-derived compounds [1,2].
Key Nutritional Highlights
- Provides a complete, highly digestible protein source.
- Typically contributes B vitamins and selenium with lower heme-iron density than red meat.
- Usually lower in saturated fat than many fatty red-meat cuts when skin and visible fat are limited.
- Contains no dietary fibre, so meals are usually more balanced with vegetables, legumes, or whole grains.
- Processing level matters: minimally processed cuts differ from cured or deli-style products.
Food Context
Synergies
- Part of diverse protein strategy
- Protein-rich breakfasts support dopamine synthesis; pair with anti-inflammatory nutrients to protect DMN switching
Preparation
- Best prepared with gentle cooking to preserve nutrients and prevent formation of advanced glycation end products (AGEs)
- Dark meat provides more taurine, which regulates calcium signaling, antioxidant defense, and neurotransmission
- Supports NAD+ and neurotransmitter synthesis
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 158 kcal | — |
| Protein | 18 g | — |
| Total fat | 17.6 g | — |
| Saturated fat | 3.2 g | — |
| Carbohydrates | 4.1 g | — |
| Fibre | 0.3 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.9 mg | 4.8% |
| Zinc | 1.2 mg | 10.5% |
| Magnesium | 12 mg | 2.9% |
| Selenium | 10.8 µg | 19.6% |
| Calcium | 16 mg | 1.6% |
| Potassium | 106 mg | 3.1% |
| Folate | 3 µg | 0.8% |
| Vitamin B12 | 0.1 µg | 5.4% |
| Vitamin B6 | 0.2 mg | 8.8% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 1037 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.