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Vitamin B5 | Health Benefits | Sources in food

Basic characteristics of vitamin B5


Vitamin B5 is also called pantothenic acid and it belongs to the group of vitamin B complex

Like other B group vitamins, pantothenic acid or vitamin B5 is soluble in the water; it is easily excreted from the body through urine, which means that reserve of vitamin B5 doesn’t form in the body. For this reason, it is necessary to add a new daily dose of vitamin B 5 through diet.

Foods that contain vitamin B5 will be best utilized if taken in raw state and thermally untreated, because vitamin B5 is sensitive to higher temperatures, so warming can greatly reduce it, as much as freezing the food.

Better absorption of pantothenic acid from foods affects the rest of vitamins from B complex, as well as vitamin C and sulfur. At a reduced absorption of pantothenic acid in foods affect alcohol and coffee in large quantities.

The pharmacological use of the vitamin B5 is in form of a supplement, or in combination with other B-group vitamins.


What are the best sources of vitamin B5 in foods?


Until the deficit of pantothenic acid in the man seldom comes, due to the high prevalence and the presence in the diverse food. The deficit of vitamin B5 was mainly discovered only in malnourished people.

As good sources of vitamin B5 are avocado and eggs. As a good sources of pantothenic acid are also mention cabbage, broccoli, whole grain cereals, potatoes, lentils, beans, nuts, mushrooms, shellfish, beef and pork, chicken, dairy products.

What is interesting is the fact that pantothenic acid has at least in fruits. As good sources of vitamin B5 are avocado and eggs. As a good sources of pantothenic acid are also mention cabbage, broccoli, whole grains, potatoes, lentils, beans, nuts, mushrooms, shellfish, beef and pork, chicken, dairy products.

What are the daily requirements for pantothenic acid?


Researchers have taken that the average daily value of vitamin B5 for older population is 5 mg; children needs for vitamin B5 depending on the age of 3-4 mg and daily doses of vitamin B5 for pregnant women and nursing mothers are 7 - 8mg.

What are the Health Benefits of Vitamin B5?


1. Impact on the metabolic processes


This is a very important function of vitamin B5, although seemingly invisible but very important role, which is held on the overall functioning of the organism. 

In fact, the vitamin B5 along with other vitamins from the same group affects the metabolism and the breakdown of carbohydrates and proteins. 

Their decomposition receives the necessary energy. Pantothenic acid deficiency leads to a reduction of environmental energy and fatigue.


2. The impact on the nervous system


Another important role of vitamin B5 is to preserve the health of the nervous system. 

Vitamin B5 is also called the anti-stress vitamin because it directly affects the synthesis of two neurotransmitters responsible for mood - dopamine and serotonin. 

The presence of vitamin B5 in the body will reduce the occurrence of stress, tension and depression.

3. Impact on the blood system


The role of vitamin B5 is to participate in the synthesis of red blood cells and transferring oxygen to every cell.

4. Effect on Cholesterol


Pantothenic acid can help in lowering low-density lipoproteins, which are the components of the cholesterol, which contributes to the fat stores in your bloodstream. 

This vitamin also can raise high-density lipoproteins, which can help to cleanse the arteries clogged by fat out of your bloodstream. This can help in the prevention of stroke and coronary artery disease.

5. The importance of vitamin B5 for hair


Maintaining adequate levels of pantothenic acid can strengthen your hair follicles and their cells. 

This vitamin contributes to nourish hair follicles, helping them to operate and promote the growth of hair. 

Pantothenic acid can alleviate the itching and peeling of the skin of the head, prevents the occurrence of dandruff.

6. Impact on the immune system, acne and wounds


Vitamin B5 encourages the development of antibodies and thereby enhances the immune response of the body to external factors. 

It also contributes to faster healing of wounds on the skin and mucous membranes, and is particularly useful in the fight against acne and other inflammatory processes. 

Pantothenic acid is a common ingredient in lotions and creams because it relieves pain in burns and cuts and accelerates wound healing.

What are the symptoms of vitamin B5 deficiency?


*headache
*fatigue
*irritability
*uncoordinated muscular movements
*gastrointestinal problems

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