What are the benefits of vitamin B5?
Vitamin B5, also known as pantothenic acid, is a vital nutrient that supports energy production, hormone synthesis, and overall well-being. By incorporating a variety of whole foods into your diet, you can ensure you're getting enough pantothenic acid to thrive.
- Energy production: B5 is a key component of Coenzyme A (CoA), which is essential for converting food into energy.
- Hormone synthesis: it's involved in the production of adrenal hormones, including cortisol, which helps manage stress.
- Red blood cell production: it plays a role in the formation of red blood cells.
- Nervous system function: B5 supports the healthy functioning of the nervous system.
- Skin and hair health: B5 contributes to healthy skin and hair by supporting cell growth and repair.
The recommended daily intake of vitamin B5 (pantothenic acid) for adults 19 years and older is 5 mg/day, 6 mg/day for pregnant women and 7 mg/day for breastfeeding women; exceeding these amounts may be harmful.
Where Can You Find Vitamin B5?
It's important to note that pantothenic acid is widely available in many foods, so deficiencies are relatively rare. Pantothenic acid is found in a wide variety of foods, here are some of the richest sources:
Animal Products: beef liver, chicken breast and liver, salmon, tuna, eggs.
Dairy products: milk, yogurt, and cheese.
Plant-Based Foods: shiitake and portobello mushrooms, avocados, sweet potatoes, broccoli, lentils, chickpeas, soybeans, sunflower seeds, brown rice, oats, whole-wheat products, peanuts.
Others: yeast, royal jelly.
According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:
1. Beef Liver: 7.17mg vitamin B5
2. Beef: 0.576mg vitamin B5
3. Pork: 0.668mg vitamin B5
4. Chicken: 1.09mg vitamin B5
5. Salmon: 1.03mg vitamin B5
6. Egg: 1.53mg vitamin B5
7. Green Pea: 0.104mg vitamin B5
8. Mushroom: 1.14mg vitamin B5
9. Potato: 0.302mg vitamin B5
10. Sweet Potato: 0.8mg vitamin B5
11. Milk: 0.313mg vitamin B5
12. Yogurt: 0.389mg vitamin B5
13. Avocado: 1.39mg vitamin B5
14. Banana: 0.334mg vitamin B5
15. Mango: 0.197mg vitamin B5
