B5 Daily Requirements
Along with the other B-complex vitamins, Vitamin B5 plays a role in the conversion of food into useable energy for the cells. For most individuals, the recommended amount of Vitamin B5 needed is 5mg per day except for women who are breastfeeding, who need slightly more. Vitamin B5 is a water soluble nutrient, which means excessive amounts consumed do not stay in the body. The chemical name for Vitamin B5 is Panothenic acid, and multivitamins will often label it that way. Vitamin B5 is found in a large variety of different foods, and is rarely difficult to obtain in most diets. Meat offers Vitamin B5 in the largest quantities, but almost all fruits, vegetables and whole grains provide substantial amounts. The major role of this nutrient is the conversion of fat into energy, but it also plays a role in the storage of fat as well as with the immune system. Because of it´s particular role in the immune system, Vitamin B5 is important in protecting against arthritis.
Food Sources Rich in Vitamin B5, Meat and Dairy
As mentioned, the largest amount of Vitamin B5 can be found in meat. Along with most other nutrients found in meat, it is always suggested to obtain the nutrient from the more healthy meats such as liver, fish and poultry, all of which contain substantial supplies of Vitamin B5 and other beneficial nutrients. Because of the high concentration of Vitamin B5 in all meats, even the smallest portion will greatly help you meet your daily requirements.
Other Food Sources High in Vitamin B5
For those who want to avoid eating meat completely, or otherwise want to substitute meat out of their diet only occasionally, Vitamin B5 can be found in many other foods. As with many nutrients found primarily in meat, seeds, nuts and beans are a great alternative. All of these contain Vitamin B5 in moderate amounts. Fruits and vegetables also contain it in smaller amounts, with bananas, oranges and broccoli having slightly higher amounts than most fruits and vegetables.
Whole grains are also a valuable source of Vitamin B5. As with many other nutrients, the majority of it is found mainly in the outer shell. This is one of the major reasons whole grain foods are preferred over processed foods. In some situations, Vitamin B5 is enriched back into processed foods where the original B5 has been lost.
Vitamin B5 Supplements
Vitamin B5 is commonly found, and often sought after in supplements because of it´s function in fat metabolism and storage. In supplements, Vitamin B5 is usually found in Panothenol or Calcium Pentothenate form. These two forms are quickly converted to the usable form inside the body and only come in supplements in these other two forms in order to retain shelf-life and improve absorption.
Summary of information about Vitamin B5 Food Sources
Vitamin B5 is very similar to other B-complex vitamins in it´s function in energy production along with the types of food it is found in. Like other soluble nutrients, it must be consumed each day as excess amounts are not stored within the body. The highest, and healthiest sources of Vitamin B5 is fish, poultry and liver along with nuts, seeds, beans. Fruits and vegetables also contain the nutrient, but in much lower amounts. For most individuals, the 5mg per day recommendation is easily obtained through normal diets.