Vitamin B5, also known as pantothenic acid, is an essential nutrient that the body needs for the proper functioning of cellular processes and the perfect maintenance of existing fat cells. Like any vitamin, it is necessary to have the appropriate values to not suffer from any disorder. Although it is not common, an excess of pantothenic acid could lead to different disturbances, indigestion, and cause, among other things, diarrhea. For this reason, the recommended amount to consume is 10 mg per day, and it can be found naturally in different foods.
On the other hand, when there is a deficiency of vitamin B5 in the body, fatigue, apathy, irritability, muscle cramps, numbness, and paraesthesia appear and can lead to a much greater sensitivity to hypoglycemia or insulin.
If you feel any of the specified symptoms, you must visit your doctor. In many cases, it may be a lack of vitamin B5 and, for that, at FastlyHealwe want you to know some of the foods rich in vitamin B5.
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The liver is perfect for providing vitamin B5.
The liver is food that belongs to the organism group. A good amount of vitamin B5 can be found in the liver of any animal. However, the one that offers the highest percentage of this nutrient is chicken liver, which provides 8.3 mg per 100-gram serving, making it an ideal food to add to the daily diet if you have a deficit of pantothenic acid.
On the other hand, the liver of animals, as in people, is responsible for filtering toxins in the body, so it could be possible that this food contains derivatives of antibiotics or hormones that have been administered to the animal. For this reason, it is advisable not to consume raw liver and, if possible, always look for liver from organic animals.
Nutritious sunflower seeds with lots of pantothenic acids
For every 100 grams of sunflower seeds, you get 7.1 mg of pantothenic acid, so it is considered another excellent source if you need to consume vitamin B5. In addition, it is a food that can be consumed very quickly since it serves as an aperitif or as an addition to salads or different meals.
In addition, sunflower seeds are also rich in other essential nutrients to keep the body healthy such as iron, copper, potassium, magnesium, proteins, folate, vitamin E, and B1, which is why they favor the immune system, circulation, and functioning of the brain, among others.
Fish ideal for vitamin B5 deficiencies
Another food rich in vitamin B5 is fish, mainly wild Atlantic salmon, which offers 1.9 mg of this nutrient per 100 grams. This fish is one of the healthiest. It has numerous nutrients because it is a farmed fish from the Atlantic Ocean, and they are fed with many proteins.
However, different practices can pollute the part of the ocean in which they are found. In other cases, substances are administered before sale to reinforce their resistance, causing many essential properties to be lost. This is why the fish to be eaten should always be carefully chosen.
Mushrooms are a good option for ingesting pantothenic acid
Mushrooms, also known as mushrooms, are foods rich in vitamin B5 that contain approximately 3.6 mg of pantothenic acid per 100 grams, mainly in cooked shiitake mushrooms. Likewise, it is a product with a low percentage of calories, so it is ideal for increasing the level of vitamin B5 in the body and being healthy by avoiding fatigue, irritability, muscle cramps, and other nutrient deficiency symptoms.
Due to their properties, mushrooms also improve nutrition, help control weight, benefit the function of the immune system and increase the amount of vitamin D in the body. On the other hand, mushrooms are other foods that are very easy to include in the daily diet since they can be an accompaniment to different meals, add them to salads or prepare numerous recipes.
Avocado, a food rich in vitamin B5
Another excellent source of pantothenic acid is the avocado or avocado, which offers 1.5 mg of vitamin B5 for every 100 grams of this fruit. This food is ideal for health because it contains many essential nutrients for the body, including calcium, iron, magnesium, phosphorus, zinc, sodium, vitamins C, E, K, and almost all of the B complex.
If you feel constant fatigue, weakness, numbness, and pain in the body’s extremities, it is recommended to consume an avocado per day, as you may be suffering from a lack of vitamin B5.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.