Wheat
Overview
Wheat, especially whole grain forms, provides B vitamins, fiber, minerals, and when used in sourdough fermentation, can produce GABA and optimized Maillard products. Whole wheat flour provides gluten strength and more amino acids to fuel Maillard reaction.
Recipes
Substances
Preparation Notes
- Choose whole grain forms for higher nutrient content
- Sourdough fermentation enhances nutrient bioavailability
- Part of diverse grain intake
- Supports gut health via fiber
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 | 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 | |
| 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 | 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 | 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
- Whole Wheat Flour: Gluten strength; more amino acids to fuel Maillard reaction