Nutrition

Vitamin B5.

Pantothenic acid is a vitamin, also known as vitamin B5. It is widely found in both plants and animals including meat, vegetables, cereal grains, legumes, eggs, and milk.

Vitamin B5 is a water-soluble vitamin from the B group of vitamins. It helps produce energy by breaking down fats and carbohydrates. It also promotes healthy skin, hair, eyes, and liver.

People need B5 to synthesize and metabolize fats, proteins, and coenzyme A.

B5 is one of the less known vitamins, possibly because deficiencies of it are rare.

Vitamin B5 is also known as pantothenic acid, or Pantothenate. The word pantothenic comes from the Greek “pantou,” meaning everywhere. Nearly all foods contain small quantities of pantothenic acid.

Vitamin B5 has many important functions. These include:

_converting food into glucose.

_synthesizing cholesterol.

_forming sex and stress-related hormones.

_forming red blood cells.

_As with all B vitamins, pantothenic acid helps the body break down fats, carbohydrates, and proteins so that our bodies can use them for energy and rebuilding tissues, muscles, and organs.

_Coenzyme A _

Vitamin B5 has a role in synthesizing coenzyme A.

Coenzyme A is involved in the synthesis of fatty acids and is important for converting foods into fatty acids and cholesterol.

Coenzyme A is also needed for the creation of sphingosine, a fat-like molecule that helps deliver chemical messages inside the body’s cells.

The liver needs Coenzyme A to metabolize some drugs and toxins safely.

_Digestive system

Vitamin B5 helps maintain a healthy digestive system and assists the body in using other vitamins, especially vitamin B2. Vitamin B2 helps manage stress, but there is no evidence that pantothenic acid reduces stress.

_Skin care.

Some studies have shown that vitamin B5 works as a moisturizer on the skin and enhances the healing process of skin wounds.

One study showed that vitamin B5 helped facial acne and reduced the number of acne-related facial blemishes when taken as a dietary supplement. Researchers noted a “significant mean reduction in total lesion count” after 12 weeks of taking a B5 dietary supplement. The authors call for more trials to confirm the results.

_Cholesterol and triglycerides.

Some studies suggest that vitamin B5 intake can help lower cholesterol and levels of blood triglycerides, or fats.

_Rheumatoid arthritis.

Some researchers have found that people with rheumatoid arthritis have lower levels of vitamin B5.

Clinical trials have shown, that a deficiency may lead to:

tiredness.

apathy.

depression.

irritability.

sleep disorders.

stomach pains.

Nausea.

vomiting.

numbness.

muscle cramps.

hypoglycemia.

burning feet.

upper respiratory infections.

_Food sources of Vitamin B5.

Vitamin B5 is widely found in both animals and plant products.

Sources include:

Meat: Pork, chicken, turkey duck, beef, and especially animal organs such as liver and kidney.

Fish: Salmon, lobster, and shellfish.

Grains: Whole grain breads and cereals. Whole grains are a good source of vitamin B5 but milling can remove up to 75 percent of the B5 content.

Dairy products: Egg yolk, milk, yogurt, and milk products.

Legumes: Lentils, split peas, and soybeans.

Vegetables: Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.

Other sources of vitamin B5 include brewer’s yeast, peanuts, sunflower seeds, wheat germ, royal jelly, and oatmeal Pantothenic acid is widely available in food, but it is lost in processing, for example, in canning, freezing, and milling. To ensure an adequate intake, foods should be eaten fresh rather than refined. As with all water-soluble vitamins, vitamin B5 is lost when food is boiled.

References :

PANTOTHENIC ACID (VITAMIN B5)”, www.webmd.com

Adam Felman  “What to know about vitamin B5″، www.medicalnewstoday.com

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