Vitamin B5, also known as pantothenic acid, is important for energy metabolism or for converting proteins, carbohydrates and fats into usable energy for your body's cells, according to the National Institutes of Health. Other vitamin B5 functions include supporting adrenal gland function and maintaining healthy cell membranes. According to MayoClinic.com, the recommended daily value for vitamin B5 is 10mg.
Meats and Fish
Animal foods, such as poultry and fish, are rich in several B vitamins, including B5. For example, a roasted chicken leg, about 95g without bone or skin, provides 1.18mg, or 11 percent of the DV. A 3.5 oz. serving of roasted chicken breast provides approximately 1mg, or 10 percent of the DV. A 100g portion of lean ground bison, pan-broiled, provides 1.14mg, or 11 percent of the DV for this nutrient. Certain types of fish are rich in vitamin B5, such as trout and salmon. A 100g serving of cooked wild rainbow trout offers nearly 1.1mg, or 11 percent of the DV. A 3 oz. portion of cooked wild Atlantic wild salmon offers 1.63mg, or 16 percent of the DV.
Eggs, Seeds and Yogurt
Eggs are a nutrient-rich food choice, high in quality protein as well as a good food source of vitamin B5. Two whole eggs or the equivalent of 2 oz. of meat provide 1.22mg, or 12 percent of the DV, according to the World's Healthiest Foods website. Sunflower seeds are the only type of seed that meets over 20 percent of the DV for vitamin B5 per serving -- 1/4 cup offers 2.43mg, or 24 percent of the DV. One cup of unflavored, low-fat yogurt provides, on average, 1.45mg of vitamin B5, or 14.5 percent of the DV.
Veggies and Avocados
All types of mushrooms are rich in vitamin B5, such as white, crimini, portabello and shiitake. A 5 oz. serving of raw crimini mushrooms provides 2.13mg, or 21 percent of the DV. Another B5-rich vegetable is sweet yellow corn. According to the World's Healthiest Foods website, 1 cup of cooked yellow corn provides 1.4mg. Avocados are a calorie and fat-rich fruit but are also high in vitamins and minerals. According to the Linus Pauling Institute for Micronutrient Research, 1/2 California or Hass avocado provides 1mg of vitamin B5.
References
- Medline Plus: Pantothenic Acid and Biotin
- MayoClinic.com: Nutrition and Healthy Eating--What does Percent Daily Value Mean on Food Labels?
- ELook.org: Nutritional Information on Chicken, Broilers or Fryers, Leg, Meat Only, Cooked, Roasted
- ELook.org: Nutritional Information on Chicken, Broilers or Fryers, Light Meat, Meat Only, Cooked, Roasted
- ELook: Nutritional Information on Game Meat, Bison, Ground, Cooked, Pan-broiled
- ELook.org: Nutritional Information on Fish, Trout, Rainbow, Wild, Cooked, Dry Heat
Member Comments