Bread Crumbs: Complete Vitamin Profile

Bread Crumbs ‐ Vitamin Information

Introduction

Bread crumbs, often found in the forms of cracker meal or other puffed grains, are a popular and versatile ingredient used to coat foods before deep frying. Bread crumbs are made from finely ground whole wheat bread, which gives them their crunchy texture as well as providing an array of nutritional benefits. While most people associate bread crumbs with fried foods and may think about unhealthy items such as hamburgers and French fries when they hear this term, whole wheat bread crumbs offer many nutrients that can be beneficial for health, particularly several vitamins essential for overall wellness.

Vitamins Present In Bread Crumbs

The exact nutrient composition of breadcrumbs can vary depending on the type of grain and method of production; however, they generally contain several different B-vitamin complexes and a range of minerals. Bread crumbs are particularly high in certain vitamins, including riboflavin (B2), thiamine (B1) niacin (B3), pantothenic acid (B5), folic acid (folate) and biotin (B7). All of these vitamins are important for maintaining healthy bodily functions and preventing deficiencies.

Riboflavin

Riboflavin is one of the key B-vitamins present in bread crumbs. It helps to convert food into energy by facilitating metabolism, as well as aiding the body in making red blood cells, antibodies, hormones and neurotransmitters. Riboflavin is also important for normal vision, skin and nails. People who do not get enough vitamin B2 risk developing anemia, eye problems, cracks at the corners of the mouth, fatigue, hair loss and slowed growth. One serving of bread crumbs contains 2.30 milligrams (mg) of riboflavin, 20% of the recommended daily intake (RDI).

Thiamine

Thiamine, another B-complex vitamin found in bread crumbs, plays a vital role in energy balance and nerve functioning. Thiamine works together with other B-vitamins to facilitate carbohydrate digestion and convert fatty acids into energy. A deficiency in thiamine has been linked to a number of health conditions, such as Beriberi, Wernicke’s encephalopathy and Korsakoff’s syndrome. Additionally, deposits of plaques containing thiamine may accumulate in some areas of the brain if there is a chronic lack of intake. One serving of bread crumbs contains 0.53 mg of thiamine, 5% of the RDI.

Niacin

Niacin, also known as vitamin B3, is another B-vitamin present in bread crumbs. This vitamin assists in regulating hormone release, maintaining proper nerve function and improving circulation. It is also important for reducing inflammation and lowering cholesterol levels. Niacin deficiencies have been associated with cardiovascular disease, headaches, shortness of breath, depression and memory issues. Each serving of bread crumbs provides 4.43 mg of niacin, which accounts for 25% of the RDI.

Pantothenic Acid

In addition to being a part of the B-complex family, pantothenic acid is an important water-soluble vitamin needed for numerous enzymatic processes in the body. Pantothenic acid is necessary for producing red blood cells and maintaining adrenal glands, and it also aids in bone formation and nervous system signaling. If there is inadequate intake of vitamin B5, symptoms such as fatigue, muscle pain, nausea and restlessness may develop. One serving of bread crumbs contains 1.10 mg of pantothenic acid, 10% of the RDI.

Folic Acid

Folic acid, more commonly recognized as folate, is responsible for producing healthy red blood cells and creating new DNA during cell division. Folate supplementation is often recommended for pregnant women, as adequate levels are required for proper fetal growth and development. Deficiencies in this vitamin lead to swelling of the tongue, frequent infections, depression and anaemia. Eighteen grams of dry breadcrumbs grants 105µg of folate, which equals 26% of the RDI.

Biotin

The final B-complex vitamin contained in bread crumbs is bioti. Also referred to as vitamin B7, biotin protects against birth defects, reduces inflammation and supports shiny hair, strong bones and metabolisms. This vitamin also boosts energy levels and increases endurance by enhancing glucose production. Insufficient amounts of Vitamin B7 result in brittle nails, digestive trouble, rashes, tiredness and seizures. There is 3.39 mcg of biotin per 28 grams of bread crumbs, equaling 11% of the RDI.

Conclusion

From boosting fertility to protecting neurological functioning, consuming bread crumb offers a host of health advantages through its rich B-vitamin content. As noted, each serving contains various quantities of seven different vitamins: riboflavin, thiamine, niacin, pantothenic acid, folic acid, biotin and vitamin B7. Not only will incorporating this product into your diet reduce the odds of developing malnutrition caused by insufficient consumption, but it may encourage increased physical performance and improved mental clarity. Although cracking open a pack of dehydrated bread crumbs might seem unnecessary, taking the time to add this powerful ingredient to everyday dishes is incredibly worthwhile in the long run.