What Foods Find Vitamin B5? What Are the Symptoms of Vitamin B5 Deficiency?

Vitamin B5 is a water-soluble vitamin found in many foods. It is also known as pantothenic acid. pantothenic; Like other B vitamins, it produces energy and plays a role in energy metabolism by acting as a coenzyme in chemical reactions. It also takes part in the synthesis of fat and hormones in the brain.

Since pantothenic acid is present in most foods, vitamin B5 deficiency is only seen in severe malnutrition. In addition, the deficiency of vitamin B5 can cause various health problems.

Vitamin B5 is found in both plant and animal food sources. Vitamin B is most abundant in some meats, vegetables, grains, legumes, eggs and dairy products. Foods containing B vitamins include:

• Chicken Liver (83% of daily vitamin B5 value)

When it comes to foods containing B vitamins, liver tops the list. Then chicken, duck, and beef liver are all good options.

Chicken liver is rich in B12 as well as vitamin B5 and is an excellent food to prevent anemia. In addition, when purchasing liver, it should be ensured that the animals are grass-fed, free-ranging and raised on pasture.

• Sunflower seeds (60% of daily vitamin B5 value)

Sunflower seeds are a delicious, easy-to-find, easy-to-prepare snack that is rich in protein and vitamin E as well as vitamin B5. Studies also link eating foods high in vitamin E with a reduced risk of coronary heart disease. {one*}

• Avocado (20% of daily vitamin B5 value)

Studies on avocado consumption and its effects on heart health have found that avocados, which are a source of vitamin B5, positively affect heart health. {2nd*}

• Portobello Mushrooms (19% of daily vitamin B5 value)

Mushrooms like portobello are an excellent source of B vitamins. Portobello mushrooms are also very rich in potassium, which is key to electrolyte balance and hydration. Potassium is also an important nutrient when it comes to keeping blood pressure levels in a healthy range. {3*}

• Salmon (16% of daily vitamin B5 value)

Freshly caught salmon is one of the best animal proteins to eat. Salmon is very rich in vitamin B5 . It is also one of the best sources of omega-3 fatty acids , which are anti-inflammatory . Consuming anti-inflammatory food sources such as freshly caught salmon regularly has a very positive effect on health.

• Lentils (13% of daily vitamin B5 value)

Lentils are a very nutritious food in all respects. Lentils are not only rich in B vitamins, but are also a rich source of folate and manganese. With 18 grams of protein per serving, one cup of lentils is one of the best sources of plant-based protein. Lentils are a very good food item, especially for vegetarians.

• Corn (12% of daily vitamin B5 value)

Organic, non-GMO corn; It is a good dietary source of vitamin B5 , antioxidants, fiber and complex carbohydrates. Corn has been a staple food for thousands of years. Since there are too many hormone/GMO corn today, it is necessary to choose the corn to be bought carefully.

• Dried Tomatoes (11% of the daily vitamin B5 value)

Sun-dried tomatoes are basically ripe tomatoes. Tomatoes and sun-dried tomatoes contain a compound called lutein, which, along with zeaxanthin, has been shown to reduce the risk of major eye problems such as cataracts. {4*}  For a healthy diet, it is necessary to consume both fresh and dried tomatoes regularly.

• Eggs (9% of daily vitamin B5 value)

Eggs are very rich in vitamin B5 and are also a very good source of protein. When choosing free-range chicken eggs, it’s possible to get more of essential nutrients like beta-carotene and omega-3s.

• Cauliflower (7% of the daily vitamin B5 value)

Cauliflower is a type of cruciferous vegetable and is in the group of foods that should be consumed for the prevention of cancer. {5*} Cauliflower, a cruciferous vegetable, aids digestion and detoxification due to its sulfur-containing glucosinolates, which promote nutrient absorption and waste removal. {6*}

It is recommended to consume about two to three servings of foods containing vitamin B5 every day.

What are the Benefits of Vitamin B5?

The benefits of vitamin B5 found in many foods include:

• Cardiovascular health: Scientific research has shown that pantethine, a derivative of vitamin B5, can help lower high cholesterol as well as LDL (bad) cholesterol. {7*}
• Wound healing : There have been some animal experiments showing that pantothenic acid can aid wound healing, especially when consumed with vitamin C. {8*}
• Converting Food into Energy: One of the most important and essential functions of vitamin B5 is to help the human body convert what it eats into fuel. Vitamin B5 actually helps convert carbohydrates, fats and proteins into usable energy. {9*}
• Healthy Digestion: When it comes to maintaining a properly functioning digestive system, vitamin B5 is one of the nutrients that helps keep the body healthy. {10*}

What Are the Symptoms of Vitamin B5 Deficiency?

Deficiency of vitamin B5 in the body is rare but possible. Symptoms of vitamin B5 deficiency are: {11*}

• burnout
• Irritability
• Depression
• insomnia disease
• Stomach ache
• Vomiting
• upper respiratory tract infections
• burning feet
• muscle weakness

People at highest risk of vitamin B5 deficiency; pregnant women, women using birth control pills, smokers, alcoholics, people under high levels of chronic stress , people with severe malnutrition and people with impaired absorption of vitamins and minerals. Some drug use and intestinal problems can also cause vitamin B5 deficiency.

What are the Harms of Vitamin B5?

Consistent consumption of foods containing vitamin B5 is the safest way to maintain proper B5 levels. Vitamin B5 is also available as a supplement in several forms, including calcium pantothenate and dexpanthenol, which are chemically derived from D-pantothenic acid as well as D-pantothenic acid.

Especially those who are currently taking other medications or being treated for any health condition should talk to their doctor before taking vitamin B5. Vitamin B5 pills are best taken with water and after a meal.

Unless recommended by their doctor, pregnant and breastfeeding women should not exceed the daily intake of vitamin B5 . Intake of very high doses of vitamin B5 may cause diarrhea and/or an increased risk of bleeding. This means that anyone taking blood thinners, especially warfarin or aspirin, should be mindful of their B5 intake.

Although the interaction of a vitamin B5 and royal jelly is not clearly known, royal jelly contains a significant amount of vitamin B5. It is possible for people who do not use additional food to get enough vitamin B5 from royal jelly.