Vitamin B5 Rich Foods, Fruits & Vegetables
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.
What Is Vitamin B5?
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.
- Vitamin B5 helps in maintaining a healthy digestive system
- Moreover, certain studies show that B5 helps reduce acne and lower cholesterol
- Further, it helps in converting food to glucose
- Next, it is needed in the formation of stress-related hormones
- Pantothenic acid also helps the body to absorb vitamins such as vitamin B2
- It also plays a significant role in the synthesis of coenzyme A
- Vitamin B5 is required in the formation of red blood cells
- Moreover, it is also needed for the formation of sex-related hormones
- Lastly, it is used in synthesising cholesterol
Next, we will look at vitamin B5 rich foods!
What Are the Common Food Items Rich in Vitamin B5?
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!
Fruits Rich in Vitamin B5
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) |
Vegetables Rich in Vitamin B5
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) |
Try out these vitamin B5 rich vegetables today!
Meat Items Rich in Vitamin B5
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) |
Non-vegetarians can use these meats as vitamin B5 food sources.
Nuts Rich in Vitamin B5
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) |
Choose to eat any of these vitamin B5 foods today!
Top Oils Rich in Vitamin B5
(1, 2) Unfortunately, very few oils are rich in B5.
The sunflower seed oil contains the maximum amount of vitamin B5. Moreover, mayonnaise (0.17g) and butter (0.01mg) and bacon fat (0.01mg) contain pantothenic acid.
Who Should Take B Complex Vitamins and Why?
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?
- Pregnant or breastfeeding women require the B complex tablet as they need folic acid for the foetus. In case the pregnant woman is breastfeeding and vegetarian, they also need to take B complex tablets.
- Older adults need to take supplements as they don’t produce enough stomach acid to absorb vitamin Bs.
- Vegetarians lack the B vitamins found naturally in meats. They should take daily B complex tablets to supplement their diet.
- Those taking proton pump inhibitors need to take B complex tablets as the medication can lower stomach acid, inhibiting B12 absorption.
- Birth control pills and diabetes pills like metformin are also responsible for lower vitamin Bs.
- People with medical conditions like:
- Alcoholism
- Anorexia
- Cancer
- Celiac disease
- Crohn’s disease
- Hypothyroidism, need to take B complex supplements.
Hence, vitamin B5 foods are also required to imbibe the vitamin naturally!
What Is the Daily Recommended Intake for Vitamin B5?
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!
Frequently Asked Questions
Does vitamin B5 help hair growth?
Vitamin B5 helps hair growth by enhancing the functioning of the adrenal glands.
What are the side effects of pantothenic acid?
Muscle and joint pain are some of the negative effects of excess vitamin B5. Others include sore throat, headache, weakness and dizziness.
What are the symptoms of vitamin B5 deficiency?
Some symptoms include fatigue, insomnia, vomiting, stomach pains, etc.