10 Food Sources of Vitamin B5 (Pantothenic Acid)


Vitamin B5
10 Food Sources of Vitamin B5 (Pantothenic Acid). Vitamin B5 also known as pantothenic acid, which plays a role in the formation of antibodies, subtistusi fat, helps also in the process of converting carbohydrates and proteins into energy.

The disease is caused by a deficiency of vitamin B5 include muscle easily be cramps, insomnia, skin cracked and scaly, and others.

Containing vitamin B5 sources include meat, dairy, green vegetables, kidney, liver, green beans, and many others.

1. Meat, Fish and Poultry

Although very much of the vitamin B5 in meat, fish and poultry, but meets only a small amount of meat, enough to meet the needs of your vitamin B5. Because pantothenic acid is needed by the body alone at a dose of 4-7 mcg. Less than the other B vitamins.

2. Liver

As described above, the meat contains vitamin B5 is the liver. One slice of this heart meat (2.4 ounces) contains vitamin B5 requirement of 50% required by the body. But heart meat is also naturally high in fat and cholesterol. If you are in a diet, do not eat meat this heart to meet the needs of vitamin B5 is also not a problem. As we will describe other sources of vitamin B5.

3. Salmon Fish

Fish, including salmon fishing in the cold waters. The salmon fishing is famous for many nutrients that have been exploited by humans. One of them contains vitamin B5. Besides salmon certainly one of the fish that contain lots of protein, omega-3 and other nutrients. Fish like salmon and is able to meet 20% of the daily requirement of vitamin B5 your body.

4. Eggs

Eggs also contain vitamin B5 turns loh. Because eggs are a favorite natural food sources in Indonesia, making it very easy means to meet your daily needs of vitamin B5. Actually, only the yellow of the egg that contains vitamin B5 telurlah this. But the cooking is usually between yolk and egg white mix. Even if there is no harm in taking apart the egg whites too. Only 5% are able to be met from the yolk for your daily needs of vitamin B5.

5. Nuts

Many apparently nuts that contain vitamin B5. Such as 1 ounce of almonds contains 0.133 mcg of vitamin B5. 100 grams of ripe wheat containing 0.135 mcg of vitamin B5. Brazil nuts 1 ounce contains 0.052 mcg vitamin B5. Black 100 gram wheat containing 1.233 mcg vitamin B5. Cashew nuts per ounce per cup containing 0.245 mcg of vitamin B5. Walnuts seeds contain 10 mcg of vitamin B5 0.465. One cup flaxseed contains vitamin B5 0.101. And many more nuts contains vitamin B5.

6. Vegetables and Fruits

Vegetables and fruits were also many that contain vitamin B5. It is not difficult to meet your vitamin B5 after eating some fruits and vegetables. The apple of one fruit with medium containing 0.111 mcg of vitamin B5. One medium size avocado fruit contains 2.792 mcg vitamin B5. Banana a fruit the size of a medium containing 0.394 mcg of vitamin B5. For half a cup of vegetables like asparagus contains 0.203 mcg vitamin B5. Half a cup of carrots contains 0.181 mcg vitamin B5. Cabbage is one half cup contains 0.13 mcg of vitamin B5.

7. Broccoli

Broccoli is one vegetable that contains vitamin B5 is also in addition to those mentioned above. Broccoli is like a clenched vegetable leaves. More often made soups. Broccoli is rich in vitamins and minerals. For vitamin B5 itself on broccoli contains 0.48 mcg per half cup cooked. Pretty much if you eat 3 meals a day with a time consuming one cup, you're almost 50% to meet your daily requirement of vitamin B5.

8. Sunflower Seeds

One ounce of dried sunflower seeds containing 1.996 mcg vitamin B5. Sunflower seeds or more commonly called the food kwaci favored by animals hamster. But man could also eat sunflower seeds because it usually is presented as a snack. However for you to spend an ounce of sunflower seeds looks a bit difficult. Better still consuming another food source but still consumes sunflower seeds as a distraction.

9. Flask

Pumpkin also contains vitamin B5 loh. Vegetables like pumpkin which is a large fruit-colored areas are found in the United States. Vegetable pumpkin was already there in Indonesia in various types of food. One cup of pumpkin whether it's cooked, boiled contains as much vitamin B5 0.492 mcg. Not everyone likes pumpkin, as well as vegetables are not all found in the market.

10. Corn

Corn is also a source of food that contains vitamin B5. A large corn could contain as much as 0.935 mcg vitamin B5.