Vitamin B5 is found in which foods?

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Vitamin B5 is a water-soluble B vitamin that helps produce energy by breaking down fats and carbohydrates. Vitamin B5 also supports healthy skin, hair, eyes and liver. Nearly all foods contain small amounts of vitamin B5. So where exactly is vitamin B5 found?

1. Overview of vitamin B5

B5 is one of the lesser known vitamins, as it is very rare for people to be deficient in it. Vitamin B5 also known as pantothenic acid, or Pantothenate can be found in most foods. Vitamin B5 has many important functions, including:
Converting food into glucose Synthesis of cholesterol Forming sex hormones and managing stress Forming red blood cells Like with all B vitamins, acids Pantothenic helps the body break down fats, carbohydrates, and proteins for the body to use for energy and rebuild tissues, muscles, and organs.
People with vitamin B5 deficiency are extremely rare because pantothenic acid is found in most foods. A healthy and varied diet will provide adequate vitamin B5.
If there is a deficiency, it can lead to fatigue, depression, irritability, sleep disturbances, nausea, hypoglycemia,... When B5 absorption levels are restored to normal, many symptoms of these will disappear.

2. Recommended Daily Amount

Experts recommend a daily vitamin B5 supplement, dosages vary by age as follows:
Infants 0 - 6 months: 1.7 milligrams (mg)/day Infants 7 - 12 months : 1.8 mg/day Children 1 - 3 years old: 2 mg/day Children 4 - 8 years old: 3 mg/day Children 9 - 13 years old: 4 mg/day Male and female 14 years and older: 5 mg/day Pregnant women: 6 mg/day Nursing mothers: 7 mg/day Vitamin B5 has water-soluble properties and is excreted in the urine. The human body does not store this substance, so it needs to be consumed every day to continuously replenish the fuel source for life activities.

3. Vitamin B5 in which foods?

Around the question of where vitamin B5 is, experts say vitamin B5 is found a lot in food sources from both animals and plants. Specifically
3.1. Meat Pork, chicken, duck turkey, beef and especially animal organs such as liver and kidney. In particular, beef liver is one of the richest sources of pantothenic acid, they are more than lean beef and ground beef. Besides, chicken and pork not only provide B vitamins, but are also rich sources of other B vitamins, such as niacin and vitamin B6.
3.2. Fish Common sources of vitamin B5 are salmon, lobster, and shellfish.
Salmon is a very good choice because it is low in mercury, but contains a lot of pantothenic acid, and is a good source of omega-3 fatty acids and various minerals. Many other fish also contain vitamin B5, such as bluefin tuna. In addition to omega-3 fatty acids and vitamin B6, this fish is also rich in important minerals like selenium and potassium.

3.3. Cereals Whole grain breads and breakfast cereals. Whole grains are a good source of vitamin B5, but if refined, milling removes up to 75% of the B5 content.
3.4. Dairy products Milk is a very nutritious food because it is rich in protein, vitamins and minerals. Furthermore, milk is also high in calcium, phosphorus and vitamin A and vitamin D. Yogurt is a dairy product that is high in vitamin B5, as well as vitamin B12 and riboflavin. Meanwhile cheese also contains pantothenic acid, but in lower amounts than other dairy products. 3.5. Legumes The list of vitamin B5 found in any food includes lentils, peas and soybeans. Among foods containing vitamin B5, peas are a great choice because they are also rich in protein and fiber. In addition, they also provide extra manganese, folate and vitamins A and K.

3.6. Vegetables Includes mushrooms, avocados, broccoli, sweet potatoes, potatoes, corn, cauliflower, kale, cabbage, and tomatoes. Specifically:
Broccoli is a healthy vegetable that is low in calories but rich in minerals and vitamins, such as manganese, potassium, folate and vitamins B5, A, C and K. In addition to being low in cholesterol, tomato puree It is also a good source of many vitamins and minerals. 3.7. Guava fruit is very nutritious because it contains a wide range of vitamins and minerals, including vitamins B5, C, A and folate, as well as providing extra potassium and copper. Pomegranates are not only rich in vitamin C, but also provide pantothenic acid, vitamin K, folate, and thiamine. Like all citrus fruits, grapefruit is rich in vitamin C as well as pantothenic acid. Bananas bring many health benefits because they are rich in nutrients, including vitamins B5, C, B6 and fiber. Finally, raspberries are also very healthy because they are high in vitamin C and manganese, as well as contain vitamin B5 (pantothenic acid).

3.8. Other sources of vitamin B5 include brewer's yeast, sunflower seeds, wheat germ, royal jelly, and oats. In addition, peanuts are also very nutritious thanks to their high mineral and vitamin content. It is also an excellent source of vitamin B5, niacin, folate and vitamin E.
Although pantothenic acid (another name for vitamin B5) is available in many foods, it is also easily lost during processing, such as canning, freezing and milling grains. To make sure you get the right amount of vitamins, foods should be avoided or minimally processed. Like all other water-soluble vitamins, vitamin B5 is also lost when dishes are boiled for a long time.

4. Vitamin B5 Pills

Pantothenic acid in supplement form is also used to help treat some conditions, but there isn't enough evidence to prove it's effective.
It is probably safe to take vitamin B5 supplements if the recommended daily dose is followed, or slightly higher. However, you should still consult your doctor first.
Very high doses of vitamin B5 pills (about 10 - 20 grams/day), can cause diarrhea and increase the risk of bleeding, as well as cause imbalances in other B vitamins. Therefore, it is best to take B-complex vitamins with water and after meals.
Note, royal jelly contains vitamin B5, so do not consume royal jelly at the same time as vitamin B5 pills. In addition, vitamin B5 can also interact with certain medications, such as the antibiotic Tetracycline. Therefore, you should consult your doctor before taking supplements, especially those with unstable medical conditions or taking other medications. Vitamin B5 is found in many important nutrient-rich meats, fruits and vegetables. Therefore, it is not difficult for you to come up with a healthy eating plan that provides just the right amount of pantothenic acid.

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References: medicalnewstoday.com, healthline.com, medalerthelp.org