Vitamins and other minerals

Vitamins

Bread contains a wide range of different vitamins and minerals including potassium, magnesium, phosphorous, copper, zinc, chlorine, manganese, iodine, B vitamins and biotin. Here’s why the human body needs them:

Potassium – Potassium helps balance the pH of your body, and is important for muscle growth and healthy nervous system and brain function.

Magnesium – This is necessary for strong bones, the release of energy from food, and the transmission of nerve impulses and muscular movements.

Phosphorous – required for maintaining body functions, the production of energy, and it works alongside calcium and magnesium, to maintain healthy teeth and bones.

Copper – This is required for when your body metabolises energy.

Zinc –This helps to develop a healthy immune system and is necessary for growth and development, including that of the reproductive system.

Chlorine – This helps regulate water in the body.

Manganese – This helps in the body’s metabolic processes. It also aids calcium absorption, helps to regulate blood sugar levels and helps to regulate both the thyroid and sex hormones.

Iodine – This is necessary for regulating the thyroid gland.

B vitamins – These help the human body to metabolise energy. They are also necessary for a healthy nervous and digestive system.

Biotin – This is necessary for energy release from fats.

 

What are the RDA’s for the above nutrients and how much does bread contribute towards them?

Vitamin 2

Some of the above nutrients do not have RDA’s. Those that do are listed below.

Wholemeal, white, seeded and brown bread provide all of the following nutrients. We’ve focused on the ones which provide the most of each nutrient below.

• Magnesium - 300mg. One medium slice of wholemeal bread provides 23mg (almost 8% of the RDA).

• Vitamin B1 – 1.4mg. One medium slice of wholemeal provides 0.1mg (just over 7% of the RDA).

• Vitamin B6 – 2mg. One medium slice of seeded bread provides 0.06mg (just over 3% of the RDA).

• Folic Acid – 200mcg. One medium slice of seeded bread contains 31mcg (almost 16% of the RDA).

• Zinc – 15mg. One medium slice of wholemeal bread provides 0.5mg (almost 4% of the RDA).

• Iodine – 150mcg. One medium slice of seeded bread contains 2.8mcg (around 2% of the RDA).

• Biotin – 50mcg. One medium slice of wholemeal bread provides 2.1mcg (approximately 4% of the RDA).

• Copper – 2mg. One medium slice of wholemeal provides 0.1mg (5% of the RDA).

• Chlorine – 750mg. One medium slice of white bread provides 290mg (39% of the RDA).

• Phosphorous – 700mg. One medium slice of wholemeal bread contains 67mg (almost 10% of the RDA).

• Potassium – 3500mg. One medium slice of wholemeal bread provides 89mg (almost 3% of the RDA)