Sourdough Bread
Overview
Sourdough bread, especially when made with quinoa or other functional flours, provides GABA, improved amino acid bioavailability, and optimized Maillard reaction products (MRPs) with reduced acrylamide. Quinoa sourdough offers both very high nutrients (due to the quinoa) and a high GABA profile, and sourdough fermentation enhances bioavailability of amino acids through activation of endogenous cereal proteases.
Food Context
Preparation
- Use whole grain or pseudograin flours for higher nutrient content
- Long fermentation (12-18h) improves amino acid release
- Dutch oven baking reduces acrylamide formation
- Glycine addition (0.3-0.4%) further reduces acrylamide
- Traditionally fermented breads optimize Maillard Reaction Products (MRPs)
Essential Amino Acid Profile
Sourdough Bread contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
1 recipe containing this food
Salmon & Grated Beetroot Toast (with Lemon)
A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 272 kcal | — |
| Protein | 10.8 g | — |
| Total fat | 2.4 g | — |
| Saturated fat | 0.5 g | — |
| Carbohydrates | 51.9 g | — |
| Fibre | 2.2 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 3.9 mg | 21.7% |
| Zinc | 1 mg | 9.5% |
| Magnesium | 32 mg | 7.6% |
| Selenium | 28.6 µg | 52% |
| Calcium | 52 mg | 5.2% |
| Potassium | 117 mg | 3.4% |
| Choline | 8 mg | 1.5% |
| Folate | 123 µg | 30.8% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.1 mg | 6.3% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 63 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
12 substances in this food
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Quinoa sourdough offers both very high nutrients (due to the quinoa) and a high GABA profile
- Sourdough fermentation enhances bioavailability of amino acids through activation of endogenous cereal proteases Gänzle, Loponen, and Gobbetti 2008
- Traditionally fermented breads that optimize Maillard Reaction Products (MRPs)
- Nicotinamide Riboside: Dairy milk, whey protein, yeast-containing foods (e.g., sourdough bread)