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.
Recipes
Substances
6 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
Preparation Notes
- 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)
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Inflammation | Copper | Participates in redox enzymes and antioxidant networks | |
| Inflammation | Zinc | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Methylation | Zinc | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Mitochondrial Support | Manganese | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Neurochemical Balance | Copper | Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Neurochemical Balance | Potassium | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Neurochemical Balance | Zinc | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation | |
| Oxidative Stress | Copper | Included in antioxidant enzyme networks; interacts with iron metabolism affecting oxidative stress | |
| Oxidative Stress | Manganese | Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix | |
| Oxidative Stress | Zinc | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported |
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)