Grain products are any foods made from rice, wheat, oats, barley, or other cereal grain, such as bread, pasta, oatmeal, tortillas and breakfast cereals. Whole grains have an intact kernel, with the endosperm, germ, bran and plenty of vitamins. Refined grains, on the other hand, are processed to remove the bran and germ, during which time vitamins are lost. As a result, refined grains are often enriched with these nutrients.
Thiamine
More than one-third of your daily requirement of thiamine, or vitamin B1, comes from enriched breads and whole grains. Slices of white and whole wheat bread offer equivalent amounts of thiamine at 0.1 mg per slice. The Institute of Medicine recommends 1.2 and 1.1 mg per day for adult males and females, respectively. Thiamine is essential for carbohydrate metabolism and energy production. It also promotes normal growth and appetite.
Riboflavin
Riboflavin, or vitamin B2, is a vital nutrient that helps maintain healthy skin and eyes as well as a normal nervous system. It also releases energy during metabolism. It is found in both white flour and whole grain flour and breads. One slice of white bread offers 0.08 mg riboflavin, while one slice of whole wheat bread provides 0.06 mg. The daily recommended amount is 1.3 and 1.1 mg per day for males and females, respectively.
Niacin
Niacin, or vitamin B3, is utilized for growth and development and helps maintain the gastrointestinal tract and nervous system. One slice of white bread provides 1.1 mg of niacin, while one slice of whole wheat bread provides 1.32 mg of niacin. This equals about 7 percent of the daily recommended amount.
Pantothenic Acid
Breads and grains also contain pantothenic acid, or vitamin B5. While it is a lesser-known vitamin, it functions as a necessary component of several reactions that sustain life. One slice of whole wheat bread contains 0.19 mg, while one slice of white bread offers 0.05 mg of pantothenic acid. The recommended dose is 5 mg per day.
Pyridoxine
Also known as vitamin B6, this vitamin promotes production of antibodies and red blood cells. One slice of white bread offers 0.02 mg of this vitamin, while whole wheat bread contains 0.06 mg per slice. The Institute of Medicine suggests about 1.5 mg per day for adults.
Folate
Folate is another vitamin in fortified breads and grains, as well as whole grains. It helps build red blood cells and prevents birth defects. One slice of white bread provides 28 micrograms of total folate, while one slice of whole wheat bread provides 14 micrograms of total folate. The recommended daily amount is 400 micrograms per day.
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