Vitamin B5, which is alternatively called pantothenic acid, is one of the 8 B vitamins that function to convert carbohydrates into usable energy by the body. The recommended daily intake (RDI) of vitamin B5 for adults is 5 mg a day.
Vitamin B5 plays a significant role in producing red blood cells, sex hormones, and good cholesterol. Aside from this, it keeps the digestive, circulatory, and nervous system healthy, while at the same time keeping the body’s immune system in check. On the other hand, a lack of this vitamin will cause insomnia, fatigue, and depression, so keep your pantothenic acid levels high by eating these 10 foods high in vitamin B5:
Being the best source of vitamin B5, four pieces of mushrooms, especially shiitake, can give you as much as 2.59 mg (52% DV). A 100 g serving gives 3.59 mg, which is 72% DV. Other varieties of mushrooms with the highest vitamin B5 content are white mushrooms (68% DV), grilled Portobello mushrooms (30% DV), and brown mushrooms (22% DV).
One raw egg contains 1.533mg (31% DV) of vitamin B5, and although this amount is reduced to 0.767 mg (15% DV) when cooked, boiled eggs still prove to be excellent sources of vitamin B5. Goose eggs contain 2.5 mg (50% DV), turkey contains 1.5 mg (30% DV), and duck contains 1.3 mg (26% DV).
Avocados are known to contain a total of almost 20 vitamins and minerals. One of those is vitamin B5; one piece of this fruit gives you 2.8 mg, which is 56% DV. Avocadoes are also loaded with carbohydrates and healthy fats.
4. Sunflower Seeds
100 grams of sunflower seeds contain 80% DV of vitamin E and 43% of vitamin B1, and 7.06 mg, or 71% DV of vitamin B5. Sunflower seeds are also excellent sources of linoleic acid, which reportedly have anti-cancer properties. Other vitamin B5-rich seeds are flaxseeds, which contain 0.9 mg (18% DV), and pumpkin or squash seeds, which have 0.2 mg (0.4% DV).
Oily fish, especially trout, can have up to 1.39mg (28% DV) of pantothenic acid. In general, fish that are classified under this category are rich sources of omega-3, protein, and vitamin D. Other oily fish include salmon, which can contain about 1.6 mg to 1.3 mg (26% to 32% DV) of vitamin B5, and tuna, with 1.2 mg (24% DV).
Aside from decreasing your risk to heart diseases and diabetes, a bowl of dry-roasted peanuts can have 1.4 mg (28% DV) of vitamin B5, and can greatly boost your immune system. Biotin, which keeps hair, skin, and nail cells healthy, is also present in abundance in peanuts.
Some of the vitamins and minerals found in a slice of liver include iron, protein, vitamin A, and many B vitamins. Beef and chicken liver contain 4.8 mg (96% DV) and 8.3 mg (166% DV) of vitamin B5.
Some of the health benefits that a cup of light and refreshing yoghurt gives include preventing high blood pressure, maintaining your skin and bones, and improving your metabolism. An average-sized serving has 0.64 mg (12.8% DV) of vitamin B5, and about 143 calories.
9. Potatoes and Sweet Potatoes
A medium size baked sweet potato that weighs about 114 g has 1.01mg (20.2% DV) vitamin B5. On the other hand, a bag (8 oz) of plain salted potato chips contains 0.956 mg of the vitamin, which is more than 19% DV.
10. Poultry Meat
Various chops of poultry meat are excellent sources of vitamin B5. Cooked chicken drumsticks, thighs, and legs each have 1.1 mg (22% DV) of vitamin B5, while chicken breast has 0.9 mg (18% DV). Turkey leg and light meat contains 1 mg (20% DV) and 0.8 mg (16% DV), respectively. 100 grams of duck (1.50 mg) and ostrich meat (1.36 mg) also gives a significant amount of vitamin B5.
A word on vitamin B5
Adults having vitamin B5 deficiency are a rarity. This is because the best sources of vitamin B5 are very common food groups that are included in a typical diet. However, it is still important to keep your intake in check, because low levels of vitamin B5 may cause fatigue, insomnia, and increased chances of depression. \