Vitamin B₅ content in food products

Vitamin B₅ content in food products

Vitamin B₅, also known as pantothenic acid, is a water-soluble vitamin that is essential for the metabolism of carbohydrates, proteins, and fats. It also plays a key role in the synthesis of hormones and cholesterol. Here are some of the best food sources of vitamin B₅ along with their content per serving:

1. Chicken Liver: Chicken liver is an exceptionally rich source of vitamin B₅. A 3-ounce serving of cooked chicken liver provides approximately 8.3 milligrams of pantothenic acid.
2. Sunflower Seeds: Sunflower seeds are a nutritious snack and a good source of vitamin B₅. A quarter-cup serving of sunflower seeds contains around 2.1 milligrams of pantothenic acid.
3. Mushrooms: Mushrooms, such as shiitake or portobello mushrooms, are a vegetable source of vitamin B₅. One cup of cooked mushrooms offers approximately 2.6 milligrams of pantothenic acid.
4. Fish (Tuna, Salmon): Various types of fish, including tuna and salmon, are good sources of vitamin B₅. A 3-ounce serving of cooked tuna provides about 1.3 milligrams of pantothenic acid, and the same serving of cooked salmon offers approximately 1.9 milligrams.
5. Avocado: Avocado is a creamy fruit that is a good source of vitamin B₅. One whole avocado contains around 2.5 milligrams of pantothenic acid.
6. Yogurt: Yogurt is a dairy product that contains vitamin B₅. One cup of plain yogurt provides about 0.6 milligrams of pantothenic acid.
7. Eggs: Eggs are a versatile source of vitamin B₅. One large egg contains approximately 1.3 milligrams of pantothenic acid.
8. Lentils: Lentils are a high-fiber legume that provides vitamin B₅. One cup of cooked lentils offers around 1.3 milligrams of pantothenic acid.
9. Sweet Potatoes: Sweet potatoes are a nutritious root vegetable that contains vitamin B₅. One medium-sized sweet potato provides about 1.2 milligrams of pantothenic acid.
10. Broccoli: Broccoli is a cruciferous vegetable that is a source of vitamin B₅. One cup of cooked broccoli offers approximately 1.2 milligrams of pantothenic acid.

Incorporating these vitamin B₅-rich foods into your diet can help ensure you obtain an adequate amount of pantothenic acid to support energy metabolism and overall health. Consuming a balanced diet that includes a variety of foods rich in vitamin B₅ can help you meet your daily requirements for this important nutrient.