Bread is a good source of vitamins in our diets because many vitamins occur naturally in whole grain bread and are added, or fortified, into white bread. Bread is also shelf-stable and inexpensive when compared with other vitamin-rich foods. There are many types of bread to choose from to get many of the vitamins you need to stay healthy.
Riboflavin
Riboflavin, or vitamin B2, is often fortified in bread and is needed for red blood cell production and the release of energy from carbohydrates. Deficiencies in riboflavin can lead to the swelling of mucus membranes, anemia and skin disorders. The required dietary allowance (RDA) of riboflavin for males ages 18 years and older is 1.3 mg; women 18 years and up need 1.1 mg.
Thiamin
Thiamin, also known as vitamin B1, is found in bread and is key to nervous system and muscle function, enzyme processes, carbohydrate metabolism and the production of digestive acids. A deficiency in thiamin can lead to fatigue, irritability, insomnia and Beriberi, a condition that can lead to heart problems and paralysis of the hands and/or feet. Males ages 18 years and up are suggested to get 1.2 mg of thiamin each day, while females 18 and older should get 1.1 mg a day.
Vitamin E
Vitamin E is an antioxidant that protects cells from damage caused by free radicals. Vitamin E also assists the immune system and helps with red blood cell formation. Males and females 14 years old and up need 15 mg of vitamin E each day.
Vitamin D
Vitamin D is key to proper metabolism of calcium, making it important for building strong bones. Low levels of vitamin D can lead to osteoporosis, rickets, or soft bones. Vitamin D is present in foods like bread, although the body also produces Vitamin D through exposure to sunlight. The RDA is presently 200 international units for adults ages 18 to 50 years; however, due to recent research on the health benefits of vitamin D, many health care professionals are recommending higher dosages.
Niacin
Niacin, or vitamin B3, is often fortified in bread and helps the body control cholesterol and triglyceride levels in the blood. Deficiencies in niacin can result in dermatitis, diarrhea and dementia. Adults are recommended to get 18 mg of niacin each day.
Folate
Folate, or folic acid, is another B vitamin that the body needs to synthesize and repair DNA, produce healthy red blood cells and prevent anemia. Pregnant women need folate to prevent neural tube defects in the fetus.
Adults require 400 micrograms of folate each day.
Pyridoxine
Pyridoxine, or vitamin B6, is used by the body to process energy from food, for the production of red blood cells and for nerve function. Deficiency can be more common in alcoholics because alcohol impairs the body from metabolizing the vitamin. The daily recommendation for pyridoxine per day is 2 mg for men and 1.6 mg for women.
Wheat Bread vs. Refined Flour Bread
White breads are made with refined flour that has had the bran and germ removed, which reduces the vitamin content. Although vitamins are fortified back into white bread, it still doesn't contain as many nutrients and and as much fiber as whole grain bread, the healthier choice.
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