Food Sources Of Vitamin B5

The human body requires vitamin B5, also known as pantothenic acid, to process fats, proteins and carbohydrates, to manufacture red blood cells, and to synthesize cholesterol. Vitamin B5 is found in a wide variety of foods, from meats and dairy products to vegetables, fruits and legumes. Fresh foods contain more vitamin B5 than canned, frozen or processed foods, however, because much of the vitamin is lost during processing. The recommended daily value of vitamin B5 for adults and adolescents is 4 to 7 milligrams, according to MayoClinic.com. Children require 3 to 5 milligrams daily, depending on their age.

Meat, Poultry and Fish

Liver and salmon contain an abundance of vitamin B5, according to the University of Michigan Health System, although most other meats also serve as a good source of the vitamin. Some of the many meats, poultry and fish that contain significant pantothenic acid include tuna, cod, chicken, lobster, turkey, duck, beef, and organ meats such as kidney and tongue. Eggs, particularly egg yolks, also contain large amounts of vitamin B5.

Legumes

Most types of peas, beans and lentils are considered good sources of vitamin B5, except for green beans. Lentils and split peas contain particularly large amounts of the vitamin. One 1/2-cup serving of cooked lentils contains about 0.63 milligrams of pantothenic acid, and one 1/2-cup serving of cooked split peas contains about 0.58 milligrams, according to the Linus Pauling Institute at Oregon State University. Peanuts and soybeans also provide a dietary source of vitamin B5.

Vegetables and Fruits

The best vegetable sources of vitamin B5 include corn, kale, cauliflower, tomatoes, sweet potatoes and broccoli, explains the University of Maryland Medical Center. Mushrooms, turnip greens, collard greens, winter squash and Swiss chard are also good sources of pantothenic acid. Few fruits contain significant amounts of the vitamin, with the exception of avocado. A single avocado fruit provides about 2 milligrams of vitamin B5. Strawberries, oranges and bananas also have small amounts of vitamin B5.

Other Food Sources

According to the "Quick Access Patient Information on Conditions, Herbs & Supplements" by Integrative Medicine Communications, brewer's yeast is one of the best food sources of vitamin B5 available. Other important sources of pantothenic acid include milk, yogurt, cheese, whole-grain breads and cereals, wheat germ, sunflower seeds and nuts such as pecans and hazelnuts.