Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

Vitamin B5, or Pantothenic Acid, is an essential vitamin required by the
 body for cellular processes and optimal maintenance of fat. A
deficiency of vitamin B5 is rare, however, when it does occur is usually
 seen in the form of irritability, fatigue, apathy, numbness,
paresthesia, and muscle cramps. It can also lead to increased
sensitivity to insulin, or hypoglycemia. Pantothenic Acid, Vitamin B5,
is a water soluble vitamin that is well regulated by the body, thus
overdose is rare, and may only be noticed in the form of slight
digestive complaints or diarrhea. The current DV for Pantothenic Acid
(Vitamin B5) is 10mg, below is a list of vitamin B5 rich foods.

#1: Liver
The liver of most any animal is packed with pantothenic acid (vitamin
B5). Often appearing on the culinary scene as pâté, liver can also be
eaten in sausage (liverwurst), and prepared steamed or fried with onions
 and herbs. Chicken liver provides the most vitamin B5 with 8.3mg per
100g serving or 83% of the DV. That is 7mg (71% DV) per 3oz serving,
2.3mg (23% DV) per ounce. Click to see complete nutrition facts.
#2: Bran (Rice and Wheat)
Crude rice and wheat bran are rich in vitamin B6 as well as vitamin B3
(niacin). Eat whole foods like brown rice, and whole wheat bread, which
still contain the bran that has been taken out of refined foods. Rice
bran contains the most pantothenic acid with 7.4mg (74% DV) per 100g
serving, or 8.7mg (87% DV) per cup, 0.6mg (5% DV) per tablespoon. Wheat
bran contains 2.2mg (22% DV) per 100 gram serving, or 1.3mg (13% DV) per
 cup, 0.08mg (1% DV) per tablespoon. Click to see complete nutrition
facts.

#3: Sunflower Seeds
Sunflower seeds are great as a snack or as an addition to salads, they
are also a great source of vitamin E, iron, vitamin B1 (thiamin),
vitamin B6, vitamin B9 (Folate), protein, magnesium, potassium, and
copper. Sunflower seeds provide 7.1mg (71% DV) of pantothenic acid per
100 gram serving, that is 9.5g (95% DV) of vitamin B5 per cup, and
1.98mg (20% DV) per ounce. Click to see complete nutrition facts.

#4: Whey Powder
Once thought the sole domain of body builders, whey powder is now
entering the main stream as more people are going vegetarian. Whey
powder is a common addition to breads and smoothies, 100 grams (about 2
cups) of whey powder will provide 5.6mg (56% DV) of vitamin B5, that is
8.15mg (81% DV) per cup, and 0.45mg (5% DV) per tablespoon.
Click to see complete nutrition facts.

#5: Mushrooms
Mushrooms are a low calorie food that are also a great source of vitamin
 B5. Cooked Shiitake mushrooms provide the most pantothenic acid with
3.6mg (36% DV) per 100 gram serving, 5.2mg (52% DV) in one cup chopped,
and 2.6mg (26% DV) in 4 mushrooms.
Click to see complete nutrition facts.

#6: Caviar
Caviar is not as expensive as people think and is a great source of
iron, protein, and vitamin B12. 100 grams of caviar will provide 3.5mg
(35% DV) of pantothenic acid, or 1mg (10% DV) per ounce, 0.56mg (6% DV)
per tablespoon.
Click to see complete nutrition facts.

#7: Cheese
Despite being a high cholesterol food, cheese is a good source of
calcium, protein, Riboflavin (Vitamin B2), and Cobalamin (Vitamin B12).
The amount of vitamin B5 in cheese depends on type and variety, Gjetost
provides the most vitamin B5 with 3.5mg (34% DV) per 100g serving, 7.6mg
 (76% DV) per 8oz package, and 0.94mg (9% DV) per ounce. Click to see
complete nutrition facts.

#8: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in
 sauce, on pizza, and even in salads. 100 grams of sun-dried tomatoes
provides 2.1mg (21% DV) of vitamin B5, or 1.1mg (11% DV) per cup, and
0.04mg (0% DV) per piece.
Click to see complete nutrition facts.

#9: Fish
Fish is a heart healthy food, a good source of protein, and rich in
vitamins B1, B2, B3, B6, and B12. Wild Atlantic Salmon provides the most
 vitamin B5 with 1.9mg (19% DV) per 100 gram serving, 3mg (30% DV) in
half a fillet, and 1.63mg (16% DV) per 3 ounce serving.
Click to see complete nutrition facts.

#10: Avocados
Avocados are a heart healthy fruit, and a great source of vitamin B5.
Avocados will provide 1.5mg (15% DV) of pantothenic acid per 100 gram
serving, or 2mg (20% DV) per fruit, 3.4mg (34% DV) per cup pureed.
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