A Presentation toNutrition ByMr. Allah Dad Khan

2. Sources of Vitamin B5 or
Pantothenic Acid
A Report By
Mr Allah Dad Khan

3. Benefits.
Pantothenic acid is key for enzyme activation and deactivation as well
as signal transduction in the body. This is essential to aiding the body to
decompose fats, carbohydrates and proteins. The body also uses
vitamin B5 to produce enzymes that will allow the central nervous
system to properly communicate with the brain. It is frequently used in
cosmetic properties because it has moisturizing properties that are
helpful for the skin. Some studies also indicate that B5 is helpful in
treating acne, reducing stress, promoting weight loss and quality
athletic levels, alleviating headaches and others.

4. Food Sources.
Most foods contain at least trace amounts of pantothenic acid. Food
sources that have high amounts of vitamin B include meats, whole
grains, avocados, broccoli, rice, cereals, wheat bran, peanut meal,
alfalfa, yeasts, condensed fish solutions and molasses.

5. Calf's Liver
This seemingly strange choice is,
according to some nutritional
sources, among the foods most
densely packed with vitamin B5
and other nutritional items.
However, it's also relatively hard
to come by, and may be difficult to
cook.

6. Beef High in Pantothenic Acid:
Just beef and beef cuts are great
sources of vitamin B5. Just a piece
of cooked veal shoulder may serve
up to 2.93 mg of vitamin B5 that is
equivalent to 29% DV. So, add this
food to your diet to get a good
amount of vitamin B5.

7. Sunflower Seeds High in Vitamin B5:
Though they are not such a
popular snack but they are loaded
with certain important nutrients.
Just 100 grams of sunflower seeds
serve 7.06mg of vitamin B5 that is
equivalent to 71% DV. So, add
them to your diet.

8. Corn
-This plant in all its many popular
uses is a source of many vitamins,
including vitamin B5, and a
versatile addition to the common
dinner plate. However, watch out
for excessive corn in the form of
high fructose corn syrup,
or HFCS, which includes a lot of

9. Broccoli
This green plant delivers vitamin
B5 and much, much more. Try it
lightly steamed for a better
chance at getting most of the
nutrients originally packed into
the food, where boiling this kind
of food source can cause some of
the nutrients to leach out into the
water

10. Squash
This hearty food, a healthy
substitute for potatoes, also
includes a significant amount of
vitamin B5.

11. Sweet Potato High in Vitamin B5:
Just one baked sweet potato
provides around 1.01 mg of
vitamin B5 that is equivalent to
10% DV. Though it is high in
calories, but it is a great source of
vitamin B5. So, add it to your diet
to get vitamin B5.

12. Eggs High in Vitamin B5:
It is a great animal-based product
high in vitamin B5. It is also a
great source of protein. So, add
this amazing food to your diet.
Just eat it with toast in your
breakfast. Just a single cooked egg
contains 0.70 mg of vitamin B5
that is equivalent to 7% DV.

13. Chicken and Turkey (Rich Source of
Vitamin B5):
Both of these foods are very popular
foods among non-vegetarians. They are
rich in several important nutrients. They
are best foods high in vitamin B5
pantothenic acid. Just a single cooked
chicken drumstick serves 0.55mg of
vitamin B5 that is equivalent to 6% DV. If
we talk about different parts of a
chicken then chicken breast serves
around 9% DV while chicken leg and
thigh serve around 11% DV. If we talk
about different parts of turkey then
turkey leg serves 10% DV while turkey
light meat serves 8% DV.

14. Avocados High in Vitamin B5:
Avocados have rich nutritional
values. Just a single avocado
serves 1.99 mg of vitamin B5 that
is equivalent to 20% DV. So, add
this healthy food to your diet and
make it a part of your diet.
Avocados are one of the best
foods high in vitamin B5.

15. Cheese High in Vitamin B5:
Though, cheese is quite a fatty
food. But, it is a great source of
vitamin B5. Just add it to pizzas,
sandwiches, and several other
recipes. Gjetost is one of the best
sources of vitamin B5 as it
provides around 3.35 mg of it that
is equivalent to 34% DV.

16. Mushrooms High in Vitamin B5:
It is one of the best foods high in vitamin B5. It
serves important nutrients to our diet and one
among them is vitamin B5. Just 100 grams of
mushrooms provide 3.59 mg of vitamin B5 that
is equivalent to 36% DV. If we talk about-about
other varieties of mushrooms, then grilled
portabella provides 15% DV, white mushrooms
provide 34% DV, raw chanterelle provides 6%
DV, while oyster mushrooms provide 11% DV.
So, if you want to boost the levels of vitamin B5
in your body, then simply add this food to your
diet. Also, remember that there are certain
mushrooms that grow in wild areas, just try to
avoid them at any cost, as they are poisonous.
Pick up some healthy and tasty mushrooms
from the supermarket and make them a part of
your diet.

17. Royal Jelly
Maximum vitamin B5 is found
in royal jelly – the substance
created by bees from nectar to
feed the queen bee.

18. • Fish High in Vitamin B5:
• Fish is a very delicious seafood
which is less in calories and serves
some of the best nutrients to your
body. Just 100 grams of trout fish
serves 2.24 mg of vitamin B5 that is
equivalent to 22% DV. If we talk
about other varieties of fish, then
salmon contains 16% DV of vitamin
B5, farmed salmon contains 13%
DV, and tuna contains around 3 oz.
of vitamin B5.