Vitamin B5, also known as pantothenic acid, can be found in foods such as liver, wheat bran and cheeses, and is mainly important for the production of energy in the body.
This vitamin also acts to improve the health of the skin and the hair, but although its deficiency is rare, it can cause problems like apathy, fatigue, irritability, stress and muscular cramps. For adults, vitamin B5 needs 5 mg / day, which can be achieved with a healthy and varied diet. See all the functions of this vitamin here.
Amount of Vitamin B5 in food
The following table shows the amount of vitamin B5 in 100 g of each food.
| Foods rich in Vit. B5 | Vit. B5 per 100 g | Energy per 100 g |
| Liver | 5.4 mg | 225 kcal |
| Wheat bran | 2.2 mg | 216 kcal |
| Rice bran | 7.4 mg | 450 kcal |
| Sunflower seeds | 7.1 mg | 570 kcal |
| Mushroom | 3.6 mg | 31 kcal |
| Salmon | 1.9 mg | 243 kcal |
| Avocado | 1.5 mg | 96 kcal |
| Chicken | 1.3 mg | 163 kcal |
In addition to food, this vitamin is also produced by the intestinal flora, and it is important to avoid excessive consumption of industrialized products that weaken intestinal bacteria such as sausages, bacon and frozen ready-to-eat food.
In addition, it is important to remember that vitamin B5 supplementation is only recommended in cases of vitamin B5 deficiency, since a varied and healthy diet provides the necessary amounts of vitamin B5, ensuring the health of the body. See all symptoms of B5 deficiency.
