Each of the B vitamins has unique chemical structure and specific actions in the body. For example, vitamins B1, B2, B3 and biotin participate in different stages of the cycle of energy production; vitamin B6 is important in the metabolism of amino acids, while B12 and folic acid participates in the process of developing tissues. B Vitamins, of coarse, have a whole range of other functions. Pantothenic acid or vitamin B5 is water soluble vitamin that belong to the group of essential nutrients. It belongs to the composition of the compound coenzyme A, and has a key role in the metabolism and synthesis of carbohydrates, proteins and fats.
Vitamin B5 plays a very important role in the body. It is an essential vitamin because it allows normal development of the body, helps the body to create antibodies and thus plays an important role in fighting infections. This vitamin provides enough energy for each cell by converting carbohydrates and fats from food into glucose, which is the main energy material for our body.
Pantothenic acid acts on the cortical reaction system on stress, and is known as an anti-stress vitamin. It stimulates the operation of intestines and helps constipation, prevents aging and appearance of wrinkles.
Foods with Vitamin B5
Vitamin B5 is found in many foods. Especially in large quantities can be found in dried fruits (dried apricots and figs), and in peanuts, sesame seeds, nuts, soy, eggs, and liver.
How much vitamin B5 we need?
Daily recommended intake of pantothenic acid for adults is 5 mg. Pregnant women and nursing mothers have a greater need for this vitamin (pregnant women – 6 mg, while breastfeeding around 7 mg).
Taking enough vitamin B5 can reduce stress, fatigue and depression, and infections.
Vitamin B5 deficiency
Deficiency of this vitamin is very rare, because it is present in almost all foods. Symptoms include: vomiting, agitation, abdominal pain, muscle cramps, infection of the upper respiratory organs and more.