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Vitamin B5, also known as pantothenic acid, is found in a variety of foods, including liver, eggs, fish, fruits, vegetables, legumes, grains, and dairy products. Fortified cereals and breads are also good sources of vitamin B5.
Health benefits of vitamin B5
Vitamin B5 helps to convert food into energy: Vitamin B5 is involved in the production of a key component of the metabolism called coenzyme A, which is necessary for the metabolism of carbohydrates, proteins, and fats.
Vitamin B5 supports healthy skin: Vitamin B5 is important for the production of lipids, which are molecules that keep the skin moisturized and healthy. It also plays a role in wound healing.
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Vitamin B5 helps to produce hormones: Vitamin B5 is necessary for the synthesis of steroid hormones, including those that regulate stress, sex, and the immune system.
It supports a healthy nervous system: Vitamin B5 is needed for the production of neurotransmitters, which are chemicals that carry signals in the brain and nervous system.
Best sources of vitamin B5
the best dietary sources of vitamin B5 include:
- Organ meats such as liver and kidney, which are among the most concentrated sources of vitamin B5.
- Egg yolks are a good source of pantothenic acid
- Dairy products, including milk, yogurt, and cheese.
- Meats such as beef, chicken, and turkey.
- Fruits and vegetables, including sweet potatoes, avocados, and broccoli.
- Legumes such as lentils, split peas, and chickpeas.
- Whole grains, including oats and quinoa
- Nuts and seeds, including sunflower seeds, sesame seeds, and almonds.
It is obvious that many foods are good sources of vitamin B5. It is important to have a balanced diet which includes variety of food to have a good intake of vitamin B5 and other essential nutrients.
Daily intake of vitamin B5
The recommended daily intake (RDI) of vitamin B5, or pantothenic acid, varies depending on an individual’s age and gender.
- For adults, the RDI is 5 milligrams (mg) per day for both men and women.
- For pregnant women and lactating mothers, the RDI increases to 6 and 7mg/day respectively
Most people get enough vitamin B5 from their diets, and deficiency of vitamin B5 is rare. However, in some cases, people with specific medical conditions or dietary restrictions may need to take a supplement to ensure they get enough vitamin B5.
