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Vitamin B5 is a highly crucial diet component necessary for healthy skin, hair, and eyes. Hence, you must include it in your diet by all means.
This article will talk about various vitamin B5 foods from diverse sources.
However, before looking at the vitamin B5-rich food items, you must know the benefits of this nutrient.
Vitamin B5, also known as pantothenic acid, is a vitamin commonly found in most foods. It is a water-soluble vitamin that is necessary for overall good health.
The function of this vitamin is given below.
Next, we will look at vitamin B5 rich foods!
Vitamin B5 can be taken via vitamin B5 rich foods or through supplements. Since it is found in some quantity in most foods, there is no lack of options for vegetarians and non-vegetarians.
Eating those foods that contain vitamin B5 ensure that you are getting the vitamin naturally.
Here is the vitamin B5 foods list!
Here are some key takeaways regarding those fruits which have vitamin B5.
1) The fruit which has the most vitamin B5 is avocado. It has around 1.463 mg in 100 grams.
2) The fruits that contain vitamin B5 are dates, plantains, guavas, bananas, oranges, etc.
3) Vitamin B5 fruits in India are plantains, bananas, guavas, oranges, dates, kiwi, pomegranate.
The top vitamin B5 fruits are given below. The amount of vitamin B% per 100 gm is noted alongside. (source)
|
Item |
Quantity |
|
Avocados |
Californian variety 1.463mg, all commercial varieties 1.389mg, Florida variety 0.931mg |
|
Dates |
0.805mg |
|
Plantains |
(yellow, fried, Latino restaurant 0.6mg and green, fried 0.388mg) |
|
Dates |
(deglet noor variety 0.589mg) |
|
Kiwifruit |
(gold variety, raw, 0.5mg) |
|
Orange Peel |
(raw 0.49mg) |
|
Breadfruit |
(raw 0.457mg) |
|
Guavas |
(common raw 0.451mg) |
|
Prune |
(puree 0.43mg) |
|
Currants |
(european black, raw 0.398mg) |
|
Sapote |
(raw 0.397mg) |
|
Carambola, also known as starfruit |
(raw 0.391mg) |
|
Pomegranates |
(raw 0.377mg) |
|
Cherimoya |
(raw 0.345mg) |
|
Bananas |
(raw 0.334mg ) |
|
Oranges |
(raw with peel 0.33mg) |
|
Raspberries |
(raw 0.329mg) |
Vegetarians who rely on vitamin B5 vegetables solely can check the list below! The amount of vitamins is given in mg per 100 gm approx.
The vegetables which have vitamin B5 are:
|
Item |
Quantity |
|
Shiitake Mushrooms |
(2.61mg) |
|
Cremini Mushrooms |
(1.08mg) |
|
Sweet Potato |
(1.77mg) |
|
Lentils |
(1.26mg) |
|
Dried Peas |
(1.17mg) |
|
Broccoli |
(0.96mg) |
|
Cauliflower |
(0.63mg) |
|
Corn |
(0.61mg) |
|
Winter Squash |
(0.48mg) |
|
Asparagus |
(0.40mg) |
|
Brussels Sprouts |
(0.39mg) |
|
Carrots |
(0.33mg) |
|
Bell Peppers |
(0.29mg) |
|
Cucumber |
(0.27mg) |
|
Spinach |
(0.26mg) |
|
Celery |
(0.25mg) |
|
Cabbage |
(0.23mg) |
|
Tomatoes |
(0.16mg) |
|
Romaine Lettuce |
(0.13mg) |
Meats are among the foods in which vitamin B5 is found. The different types of meat include fish, poultry and red meat. In approximately 100 gms, the amount of pantothenic acid is given in brackets.
|
Item |
Quantity |
|
Chicken |
(1.09mg) |
|
Turkey |
(1.02mg) |
|
Salmon |
(1.92mg) |
|
Beef |
(0.77mg) |
|
Beef Liver |
(8.3mg) |
|
Eggs |
(0.70mg) |
|
Shrimp |
(0.59mg) |
|
Cod |
(0.41 mg) |
|
Pork Chops |
(1.15mg) |
|
Tuna |
(1.37mg) |
|
Rainbow Trout |
(0.93mg) |
|
Beef Kidney |
(1.56mg) |
|
Abalone |
(2.87mg) |
|
Lobster |
(1.67mg) |
|
Heart |
(2.65mg) |
|
Fish Roe |
(1.15mg) |
|
Bacon |
(1.1mg) |
You can use the following nuts and seeds as vitamin B5 sources for those with nut allergies.
The vitamin B5 foods under the category of nuts and seeds for every 100 gms are:
|
Item |
Quantity |
|
Lotus Seeds |
(3.41mg) |
|
Peanuts |
(2.56mg) |
|
Sunflower Seeds |
(1.66mg) |
|
Perilla Seeds |
(1.65mg) |
|
Pecan Nuts |
(1.49mg) |
|
Ginkgo Nuts |
(1.38mg) |
|
Cashew Nuts |
(1.32mg) |
|
Hazelnuts |
(1.07mg) |
|
Pistachio Nuts |
(1.06mg) |
|
Japanese Chestnuts |
(1.06mg) |
|
Poppy Seeds |
(0.81mg) |
|
Walnut |
(0.67mg) |
|
Almond |
(0.66mg) |
|
Pumpkin Seeds |
(0.65mg) |
|
Pine Nuts |
(0.59 mg) |
|
Sweet Acorn |
(0.59mg) |
|
Sesame Seeds |
(0.56mg) |
|
Hemp Seeds |
(0.56mg) |
|
Macadamia Nuts |
(0.50 mg) |
|
Brazil Nuts |
(0.23mg) |
In case you wish to supplement vitamin B5 foods with supplements. B complex tablets come to mind, as they encompass all the vitamin B types. But who should take vitamin B complex?
Hence, vitamin B5 foods are also required to imbibe the vitamin naturally!
The adequate daily intake of B5, including vitamin B5 foods and supplements, is shown below.
|
Age |
Male |
Female |
|
Birth to 6 months |
1.7mg |
1.7mg |
|
7–12 months |
1.8 mg |
1.8 mg |
|
1–3 years |
2 mg |
2 mg |
|
4–8 years |
3 mg |
3 mg |
|
9–13 years |
4 mg |
4 mg |
|
14–18 years |
5 mg |
5 mg |
|
19+ years |
5 mg |
5 mg |
In conclusion, vitamin B5 foods provide pantothenic acid naturally. In fact, the best source of vitamin B5 is fruits and vegetables.
And if you want to know how to increase vitamin B5, you can also take supplements!
Hence, enjoy the best health with the best vitamin B5 foods!
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