Which foods contain vitamin B5 and what is it for?

Vitamins and nutrients found in foods are essential because they provide significant health benefits. Thus, within the B complex, it appears vitamin B5, which few take into account,

Factors such as age, pregnancy, dietary choices, medical conditions, genetics, medications and alcohol consumption increase the body’s demand for B vitamins, he defines Health linespecialized healthcare portal.

In any case, as always, it is fundamental consult a doctor first before making health-related decisions, so as to provide better diagnosis and treatment.

Vitamins and nutrition key to health

Vitamins are a group of substances necessary for cellular function, normal growth and development, he defines MedlinePlusthe United States National Library of Medicine.

to exist 13 essential vitaminsmeaning they are necessary for the body to function properly.

Vitamins intervene directly or indirectly in functioning of our brain, endocrine system and immune systemregulating various metabolic and physiological aspects of our organism.

This involves, listing the specialists of Pharmacy savedfrom sight to the metabolization of nutrients contained in food, to the formation of neurotransmitters or the formation of red blood cells.

A diet rich in vegetables, fruit and legumes, whole grains, dried fruit, dairy products, fish and meats in smaller proportions can provide the amount of vitamins you need each day.

But sometimes an extra supply may be necessary which we can provide to our body in the form of vitamin complexes, available in pharmacies.

Benefits of Vitamin B5

“Vitamin B5 is a water-soluble vitamin from the B vitamin group. It helps produce energy by breaking down fats and carbohydrates. Its advantages include promotion skin, hair, eye and liver health”list the site Medical news today.

In short, people need vitamin B5 to synthesize and metabolize fats, proteins, and coenzyme A.

B5 is one of the lesser-known vitaminsperhaps because its deficiencies are rare.

It is also known as pantothenic acid or pantothenate. In fact, the word pantothenic derives from the Greek “pantou”, which means everywhere. Almost all foods contain small amounts of pantothenic acid.

Why the body needs vitamin B5

Vitamin B5 performs many important functions, among which the following stand out:

• Convert food into glucose

• synthesize cholesterol

• They form sex and stress-related hormones

• Formation of red blood cells

Like all B vitamins, pantothenic acid helps the body break down fats, carbohydrates, and proteins so that our bodies can use them for energy and rebuild tissues, muscles, and organs.

Coenzyme A

Vitamin B5 plays a role in the synthesis of coenzyme Awhich participates in the synthesis of fatty acids and is important for converting food into fatty acids and cholesterol, specialists describe

It is also necessary that the creation of sphingosinea fat-like molecule that helps send chemical messages within the body’s cells expands Medical news today.

The liver needs coenzyme A to safely metabolize certain drugs and toxins.

Digestive system

Vitamin B5 helps maintain a healthy digestive system and helps the body use other vitamins, particularly vitamin B2, which helps manage stress, but there is no evidence that pantothenic acid reduces stress.

Skin care

Some studies have shown that vitamin B5 acts as a moisturizer on the skin and improves the healing process of skin wounds.

A study published by Dermatology and therapy demonstrated that vitamin B5 it helped acne and facial blemishes linked to this when taken as a dietary supplement.

The researchers observed a “significant average reduction in total lesion count” after 12 weeks of taking a B5 dietary supplement. In any case, the authors ask themselves further tests to confirm the results.

Reduces cholesterol and triglycerides

Taking vitamin B5 can help reduce cholesterol and triglyceride or fat levels in the blood. This driving course must only be undertaken under medical supervision.

Rheumatoid arthritis

Some scientific research has found that people with rheumatoid arthritis have lower levels of vitamin B5. However, further evidence is needed to confirm these findings.

How much vitamin B5 should you take depending on your age?

According to experts, from the publication of the National Institutes of Health (NIH) of the United States recommend:

• Children from 0 to 6 months: 1.7 milligrams (mg) per day

• Children from 7 to 12 months: 1.8 mg per day

• Children from 1 to 3 years: 2 mg per day

• Children from 4 to 8 years: 3 mg per day.

• Children aged 9 to 13: 4 mg per day

• Men and women aged 14 and over: 5 mg per day

• Pregnant women: 6 mg per day

• Breastfeeding women: 7 mg per day

Vitamin B5 is soluble in water and is excreted through urine. The body does not store it and needs to consume it every day to replenish its supplies.

Which foods contain vitamin B5

Vitamin B5 is widely present in both animal and plant products.

Meat: pork, chicken, turkey, duck, beef and especially animal organs such as liver and kidneys.

Fish: salmon, lobster and shellfish.

Grain: wholemeal bread and cereals. Whole grains are a good source of vitamin B5, but milling can remove up to 75 percent of the B5 content.

Dairy products: egg yolk, milk, yogurt and dairy products.

Legumes: lentils, split peas and soy.

Vegetables: mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, cabbage and tomatoes.

Other sources of vitamin B5 include brewer’s yeast, peanuts, sunflower seeds, wheat germ, royal jelly and oats.

Pantothenic acid is available in foods, but is lost during processing, e.g. canning, freezing and grinding.

For adequate intake, food must be consumed fresh and unrefined. Like all water-soluble vitamins, vitamin B5 is lost when foods are boiled.