Vitamin B5: Functions and Sources

Vitamin B5 is a water soluble vitamin, also known as pantothenic (Greek: pantos- everywhere) Acid. It is one of the most widely distributed vitamins found in plants and animals. Pantoic acid and beta-alanine combine together to form pantothenic acid.

Functions of Vitamin B5

The functions of B5 are exerted through coenzyme A or CoA. Coenzyme A is a central molecule involved in all the metabolisms (carbohydrate, lipid and protein). Like other B vitamins, it is involved in chemical reactions of energy production.

Important roles of vitamin B5 in body
  1. Synthesis of fatty acids
  2. Red blood cells formation
  3. Formation of stress and sex related hormone in adrenal gland
  4. Maintaining health of the nervous system
  5. Helps in the utilization of Riboflavin ( vitamin B2)
  6. Maintaining healthy digestive tract
  7. Lowers cholesterol levels

Recommended dietary allowance of vitamin B5

  • Up to 6 months of age, 1.7 mg
  • For 7-12 months, 1.8 mg
  • For 1-3 years of age, 2 mg
  • For 4-8 years of age, 3 mg
  • For 9-13 years of age, 4 mg
  • Above 14 years, 5 mg
  • Pregnant females, 6 mg
  • Breastfeeding women, 7 mg

Sources of Vitamin B5

As earlier mention vitamin B5 is widely distributed vitamin and found in wide variety of animals and plants products. Therefore, I am mentioning Here some rich sources of B5-
  • Sweet potatoes (Baked)
  • Legumes
  • While grains
  • Broccoli
  • Cauliflower
  • Yogurt
  • Sunflower seed
  • Avocados
  • Cheese
  • Mushrooms
  • Eggs
  • Trout and salmon
  • Chicken and turkey

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