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Pantothenic acid: everything you need to know about vitamin B5

vitamin B5 foods

Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin that must be taken with food. Let’s find out what it is for and where it is.

Pantothenic acid is one of the vitamins that our body needs, also known as vitamin B5 or vitamin w, it does not accumulate in the body and tends to disappear at high temperatures. For this reason it is necessary to take it daily through the diet so as not to encounter deficiencies that could prove harmful to the body.

Vitamin B5: what it is for

Vitamin B5 (or pantothenic acid) is useful for several reasons. First of all it is involved in the protection of skin and hair. It also helps prevent states of fatigue and exhaustion and helps heal both the simplest and the most serious wounds, such as burns, faster.

vitamin B5 foods
vitamin B5 foods

Essential for the proper functioning of the nervous system and adrenal glands, it is also essential for normal hormonal development. Usually an average individual needs a quantity of vitamin B5 ranging from 4 to 7 mg.

Below this threshold there is a lack of vitamin B5 and the symptoms are usually both physical and mental fatigue, irritability, sleep disturbances, gastrointestinal problems and foot pain. On the contrary, possible excesses are normally disposed of in the urine.

Fortunately, unless you abuse alcohol or eat unregulated, it is difficult to achieve serious deficiencies of this vitamin. It can in fact be found in various foods.

Vitamin B5: where it is found

As we have already seen, pantothenic acid can be easily introduced through food . In fact, vitamin B5 in food is quite common. It can be found in particular in vegetables, legumes, whole grains and meat.

Here are some of the foods that are richer in it:

– The egg yolks
– Legumes (such as lentils and peas)
– The dried mushrooms
– Offal
– The soy
– Buckwheat
– Wheat bran
– Dairy products
The ginger
– Brewer’s yeast

Getting vitamin B5 through food is therefore very simple. In case of doubts or ascertained deficiencies, it is also possible to ask for the help of a nutritionist to establish a diet that is rich in it without going to unbalance the intake of the various macronutrients.

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