100 percent whole wheat is high in manganese, magnesium and fiber.
In the United States, products not made with 100 percent whole wheat have 40 percent of the wheat grain removed, including the bran and germ. This enhances flavor and texture and increases unrefrigerated storage time. However, it also removes vital nutrients. To combat this, the U.S. enriches processed wheat flours with iron and several B vitamins, including folic acid. Unfortunately, even enriched, processed whole wheat is not as nutritious as 100 percent whole wheat.
Vitamin B6 (Pyridoxine)
Like all B vitamins, B6 is water soluble and not stored in the body. The body eliminates any extra B6 so it needs a steady supply from the diet to function properly. The immune system uses B6 to make antibodies to fight disease. Forming healthy red blood cells requires B6 and it is essential to nearly 100 enzymes as they initiate critical chemical processes throughout the body. Breaking down protein in meat is an example of this. The more meat you eat, the more B6 your body requires.
Folic Acid (Folate)
Folic acid is the synthetic, more stable form of folate. Folic acid helps develop new cells. It is critical in preventing severe birth defects in a baby's brain and spine. According to the Centers for Disease Control (CDC), it can reduce the occurrence of spina bifida and anencephaly by up to 70 percent. For the prevention of birth defects, a woman must begin taking a daily dose of 400 mcg of folic acid at least one month before pregnancy. In 1998 the U.S. government began fortifying all cereal grain products, like breads and cereals, with folic acid. This, combined with educating doctors and women about folic acid, has resulted in a steady and substantial decrease in brain and spinal birth defects.
Vitamin B1 (Thiamine)
B1 was the first of eight B vitamins discovered. Like the other B vitamins, thiamine converts food carbohydrates into fuel for energy. Every cell in the human body depends on adenosine triphosphate (ATP) to produce energy, which requires B1 for production. Thiamine supports the immune system and helps the body to endure both physical and mental stress. Without B1, the body cannot produce hydrochloric acid for food digestion.
Vitamin K
Vitamin K is fat soluble and stored in the body's liver and fat tissue. Found in green, leafy vegetables, it is necessary for proper blood clotting. Vitamin K injections are given to all newborn babies in the United States, Canada and several other nations, to prevent hemorrhaging after delivery. Vitamin K is also important for healthy bones. A 1999 study in The American Journal of Clinical Nutrition found that women increased their risk for hip fracture if they had "a low intake" of Vitamin K.
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