The importance of B vitamins in our body cannot be stressed more. Each of the B vitamins performs different functions that are crucial for the body. Vitamin B5, known as the “Pantothenic acid”, helps in cellular processes and optimal maintenance of fats. Pantothenic acid gets its name from the Greek word ‘Pantos’ which means ‘everywhere’. The name is justified as Pantothenic acid is available in a wide variety of foods and so is easy to include in your diet.
The benefits of vitamin B5 is endless. It is something that you must include in your everyday diet in order to stay healthy. Here are the various health benefits of vitamin B5:
- It can help with energy metabolism by acting as a coenzyme and converting carbohydrates into energy.
- It is important for the synthesis of hormones, fat, and neurotransmitters in the brain as well.
- It can help us deal with high-stress situations by supporting the adrenal glands.
- It also helps to maintain a good digestive system.
- It works as a moisturizer on the skin and helps to reduce acne and improve the healing process of skin wounds.
Vitamin B5 is water soluble, which means that our body can’t store it in large amounts and so we need to consume it regularly in order to prevent its deficiency. Both men and women of more than 14 years require 5 mg of daily intake of vitamin B5. Pregnant and breastfeeding women require more. You can get vitamin B5 from both plant and animal sources. Here we are going to look at the best foods containing the highest levels of vitamin B5.
Mushrooms contain various important nutrients and vitamin B5 is one of them. Different kinds of mushrooms provide different quantities of vitamin B5 and various health benefits.
- Shiitake mushrooms contain the highest level of vitamin B5. Only 100 grams of this mushroom can provide 3.59 mg of the daily recommended intake value of vitamin B5. So, it almost fulfills the daily requirement of this vitamin. These mushrooms are also low in calories and high in fiber and so are very healthy for the body.
- Portobello mushrooms are also an excellent source of B vitamins. It is also rich in potassium which is necessary for electrolyte balance and hydration. It also helps to keep the blood pressure levels normal.
- White mushrooms are rich in B vitamins, especially Riboflavin and Niacin. It is a great source of copper and phosphorus that keeps the bones healthy.
Cooked white mushrooms, raw brown mushrooms, grilled portabella, oyster mushrooms, and others also provide a good amount of vitamin B5 content. You should make mushroom a part of your diet in order to boost your vitamin B5 intake. As some mushrooms grow in the wild, you should be careful not to pick up the wild varieties; these may have a negative effect on the health.
Eggs are a great source of vitamin B5 and protein as well. You should have scrambled boiled eggs for breakfast every day to increase your intake of vitamin B5. If you can get free-range eggs, you will be able to get omega 3s and beta-carotene as well. The free-range eggs have less cholesterol, so is good for your heart health. Vitamin B5 in eggs helps to improve skin, eyesight, and hair also.
3. Oily Fish
Fish has amazing nutritional value. Oily fishes are rich in omega-3 fatty acids and they are also a good source of vitamin B5. Trout fish contains the most amount of vitamin B5. Salmon and tuna are also very good sources of vitamin B5.
- If you eat one fillet of trout, you will get 30% of your recommended daily intake of vitamin B5. Trout is also rich in other B vitamins such as Niacin, Riboflavin and vitamin B12.
- Wild-caught salmon is not only rich in vitamin B5, but also contains lots of proteins. It is one of the best sources of omega 3 fatty acids which have anti-inflammatory properties. As inflammation is the root cause of most diseases, including wild-caught salmon in your diet regularly can boost your health.
- Salmon is a low-mercury fish and so safe to eat. It is packed with omega 3 fatty acids and is very healthy food.
- Tuna contains vitamin B5, omega-3 fatty acids and other minerals as well. It also contains important minerals such as selenium and potassium.
You should always have oily fish for your lunch or dinner. They are very nutritious and will keep you healthy.
Beef is a good source of vitamin B5. Different cuts of beef such as veal shoulder, rib of veal, veal sirloin, lean beef steak, etc. contain high amounts of vitamin B5. Beef liver is also packed with vitamin B5 and provides the following benefits:
- Beef is responsible for the proper functioning of the liver and the nervous system.
- It is also essential for enhancing the functions of the nervous system, immune system, and the digestive system.
- It helps to develop muscles as well.
You can have beef steak at lunch or dinner time a few times a week and fulfill your vitamin K intake requirements. Just make sure that you get good quality beef from the market.
5. Chicken and Turkey
Chicken drumsticks, chicken leg, chicken thigh, turkey leg, chicken breast, etc. are good sources of vitamin B5. You can make sandwiches and burgers from chicken and turkey meat. Chicken liver is a superfood and contains vitamin B5 and B12 as well. It helps to prevent anemia and, therefore, is very important for your health. Chicken liver is rich in vitamin B5 and contains zinc and iron also. So, it is good for the production of blood cells and helps to keep other organs in good condition.
6. Sunflower Seeds
Sunflower seeds are packed with vitamins and minerals and are rich in vitamin B5. It also contains proteins to give you energy. Only 100 grams of sunflower seeds contain about 71% of the daily recommended intake of vitamin B5. It has a high content of vitamin E as well and is often called ‘a fountain of youth’, which means, it helps to keep your body strong and healthy. If it is not impressive enough, it can reduce the risk of coronary heart disease and cancer as well.
Avocados are very beneficial for health. But it is high in calories, and so should be consumed in moderation. You can get the following benefits from including avocados in your diet:
- It has a high dose of vitamin B5 and B6 and is good for heart health.
- It is loaded with fiber and so will make you feel fuller and help to reduce your weight.
- It also contains vitamin C, vitamin K, potassium, copper, and folate which promotes overall good health.
You can eat avocado as a side dish with your lunch or dinner. Make sure to include it in your regular diet as it’s very healthy.
Cheese is very delicious and it is used in pizzas, sandwiches and other recipes. It is very nutritious and rich in vitamin B5. Different types of cheese contain different amounts of this vitamin. Among others, Gjetost contains the most amount of vitamin B5. Other forms of cheese that contain vitamin K include Feta, Camembert, Roquefort, Cheddar, and Blue cheese. Cheese is also rich in vitamin A, phosphorus, and calcium. It helps to build muscles and can give you energy.
Organic and non-GMO corn is an excellent source of vitamin B5. It is also rich in complex carbohydrates and antioxidants. It contains Thiamin, Niacin, manganese, phosphorus, and dietary fiber as well.
- Corn promotes the formation of blood cells and is good for growth as well.
- Vitamin B5 in corn helps to get rid of the bad cholesterol and improve your heart condition.
- It is a good source of antioxidants Lutein and Zeaxanthin that promotes eye health.
You should include whole-grain corn or sweet corn in your diet. Sweet corns are tasty and you can include it in your salad. It can help you to improve the condition of the various parts of your body.
10. Sweet Potato
If you are a vegetarian, you can include sweet potato in your diet to fulfill the intake of vitamin B5 requirements. Sweet potato offers a number of health benefits.
- It is high in calories but low in fat, so it won’t make you overweight.
- It lowers the cholesterol level, thus reduces the chance of cardiovascular diseases.
- The antioxidants and fiber in the sweet potato are important for gut health.
You should include sweet potato in your diet to get all the benefits of it. It’s a very nutritious food and will help you to stay healthy.
Lack of vitamin B5 causes fatigue, irritability, muscle cramps, etc. It can also result in increased sensitivity to insulin. Deficiency of vitamin B5 can cause Rheumatoid arthritis, an inflammatory disorder affecting the joints in your body. Vitamin B5 is readily available and so a deficiency of it is uncommon. You should make sure you include foods containing vitamin B5 in your regular diet to stay away from any possible health complications.