Vitamin B5 or pantothenic acid is one of the vital B-vitamins for your body. It is basically a water soluble vitamin which plays an important role in the cellular processes and optimal maintenance of fat. It helps to convert carbohydrates into energy, thus processing food into fuel. It also provides support to the adrenal glands, enabling us to respond to high stress situations. Deficiency of vitamin B5 is quite rare, but when it occurs it can lead to weakness, fatigue, muscle cramps, apathy, numbness, paresthesia, irritability as well as burning and tingling sensation in the limbs. So there is a need to prevent this deficiency by incorporating vitamin B5 rich foods in your diet.
Top 10 Vitamins B5 Rich Foods:
Vitamin B5 is found in a variety of foods including vegetables, meat, cereals, legumes, eggs and milk. Given below are best food items that contain the highest levels of vitamin B5.
Mushrooms are naturally occurring foods that contain several nutrients, vitamin B5 being one of them. Shiitake mushrooms have the highest levels of pantothenic acid with 100 grams serving providing 3.59 mg or 36% of the daily value (DV) of this vitamin. Other varieties of mushrooms that are good sources of vitamin B5 include cooked white mushrooms (34% DV), grilled portabella (15% DV), raw brown mushrooms, oyster mushrooms (11% DV) and raw chanterelle (6% DV) in a cup serving. You can make mushrooms a part of your diet to boost your vitamin B5 levels. However, since some mushrooms grow in the wild, avoid eating poisonous varieties if you pick them from the wild.
Eggs are another popular foods rich in vitamin B5. They are an excellent source of protein. A single cooked egg provides 0.70 mg or 7% DV of vitamin B5. Indeed, a good way to increase your vitamin B5 intake is to have scrambled or boiled eggs for breakfast!
3. Oily Fish:
Fish is known for its amazing nutritional value. Besides being rich in omega-3 fatty acids, oily fish is also a great source of vitamin B5. Trout fish is the best in this regard with 100 grams serving providing 2.24 mg or 22% DV of vitamin B5. Other oily fish that contain abundant amounts of vitamin B5 include rainbow trout (17% DV), wild salmon (16% DV), farmed salmon (13% DV) and tuna (12% DV) in a 3 oz. serving.
4. Beef and Beef Cuts:
Beef and beef cuts are also good sources of vitamin B5. A piece of cooked veal shoulder contains 2.93 mg or 29% DV of pantothenic acid. Other beef cuts that are good sources of vitamin B5 include rib of veal (12% DV), veal sirloin (11% DV) and lean beef steak (12% DV) in a 3 oz. serving. Calf liver is also densely packed with vitamin B5, but it is rare and difficult to cook.
5. Chicken and Turkey:
Chicken and turkey are popular food items. They are also rich in vitamin B5. A single cooked chicken drumstick provides 0.55 mg or 6% DV of vitamin B5. Other poultry that contain pantothenic acid include Chicken leg and thigh (11% DV), turkey leg (10% DV), chicken breast (9% DV) and turkey light meat (8% DV). Chicken and turkey are quite versatile and can be used in sumptuous meals as well as sandwiches and burgers.
6. Sunflower Seeds:
Sunflower seeds are not only a popular snack but are also loaded with vitamins and minerals including vitamin B5. A 100 grams serving of sunflower seeds contain 7.06 mg or 71% DV of this vitamin. Certain other seeds also contain vitamin B5 such as flaxseeds, pumpkin & squash seeds, contributing 9% and 2% DV of this vitamin respectively.
7. Lean Pork:
Lean pork is another important non vegetarian source of vitamin B5. A serving of 100 grams cooked lean pork sirloin provides 1.65 mg or 17% DV of this vitamin. Similarly, there are other cuts of pork that are rich in vitamin B5 such as lean ribs & lean loin of pork, lean shoulder of pork and lean ground pork contributing 14%, 12% and 7% DV of this vitamin respectively.
Avocados are known for their rich nutritional value and vitamin B5 is no exception. A single avocado contains 1.99 mg or 20% DV of vitamin B5. So this healthy fruit should form part of your diet. However, it should be consumed in moderation as it is also high in calories. Just half an avocado contains 113 calories and 1.4 grams saturated fat.
Cheese comes in several varieties and is widely used in sandwiches, pizzas and other recipes. Being a dairy product, it is considered quite nutritious. Among the cheese varieties, Gjetost is the best source of vitamin B5 providing 3.35 mg or 34% DV in a 100 grams serving. Other varieties of cheese that contain vitamin B5 in smaller amounts include Roquefort and blue cheese (5% DV), camembert (4% DV) and feta (3% DV) in an ounce serving. So now you have enough reason to enjoy your cheese grilled sandwiches and pizzas!
10. Sweet Potato:
Sweet potato is also a good vegetarian source of vitamin B5. A baked sweet potato provides you with 1.01 mg or 10% DV of this vitamin. It is relatively high in calories (103 calories) but low in fat (less than 0.2 grams). You can use sweet potato as an ingredient in both sweet and savory dishes to improve your vitamin B5 intake.
Is this vitamin B5 rich foods list helpful for you? Now is the time to include these healthy Vitamin B5 foods in your diet to ensure optimum production of healthy fats in the cells. Does your diet include all these foods? Share your feedback with us in the below comment section.