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Vitamins in Whole Wheat

By Erin Beck

Whole wheat is a rich source of fiber and several vitamins. Refined grains go through a milling process that strips them of more than half of their B vitamins, 90 percent of vitamin E and almost all the fiber, according to the Harvard School of Public Health. Whole grains protect against heart disease, type 2 diabetes and diverticular diseases, according to the School of Public Health. Whole grains may also play a role in protecting against colorectal cancer.

B Vitamins

Whole wheat is a good source of B vitamins, including thiamine, riboflavin, niacin, vitamin B6, folate and pantothenic acid. B vitamins are water-soluble. They're excreted in urine and can't be stored by the body, so you need a continuous supply through diet. B vitamins help the body acquire energy from food. According to the USDA National Nutrient Database, a slice of whole wheat bread contains 0.1 mg of thiamine, or 6 percent of the recommended daily amount if you're consuming 2,000 calories per day. Riboflavin is needed for body growth and red blood cell production. Niacin is required for the functioning of the digestive system, skin and nerves. Vitamin B6 helps the immune system produce antibodies. Folate helps the body break down, use and create protein. Pantothenic acid is needed for metabolism of carbohydrates, proteins and fats, and the synthesis of hormones and cholesterol.

Vitamin E

A cup of whole wheat flour contains 1 mg of vitamin E, or 5 percent of the Daily Value if you're consuming 2,000 calories per day. Vitamin E is a fat-soluble vitamin. Fat-soluble vitamins can be stored in the liver, according to the Colorado State University Extension. Vitamin E is an antioxidant that protects red blood cells, vitamins A and C and essential fatty acids from free radicals.

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Vitamin K

A medium, whole-wheat dinner roll contains .7 mcg of vitamin K, or one percent of the recommended Daily Value for those consuming 2,000 calories daily. Vitamin K is another fat-soluble vitamin. It promotes normal blood clotting and bone health, according to the Colorado State University Extension.

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