Vitamin B5: The Top 6 Foods

The body can only produce small amounts of vitamin B5 itself with the help of intestinal bacteria. A supply of food is important – because the body needs the vitamin, for example, for energy metabolism. These six foods contain a particularly large amount of vitamin B5!

Vitamin B5 (pantothenic acid) has many important functions in the body: It is involved in metabolic processes, converts ingested food into energy, and supports the production of neurotransmitters, provitamin D, amino acids, and bile acids. A deficiency is noticeable through tingling and numbness in the feet, tiredness, and muscle weakness.

Vitamin B5 is found in varying amounts in almost all foods. However, some foods contain a particularly large amount of pantothenic acid.

By the way, vitamin B5 is very sensitive to heat. Losses can occur when cooking, roasting, and baking food. It is therefore better to use gentle cooking methods, such as steaming.

There is a lot of vitamin B5 in these 6 foods

1. Butter
Butter is very high in fat and is not one of the healthiest foods. Consumed in moderation, it helps meet vitamin B5 needs. A total of 47 milligrams per 100 grams of butter are included. Less than ten grams of butter cover the daily requirement of vitamin B5, which is six milligrams for young people and adults. So once or twice a week there is nothing wrong with having the classic sandwich and butter for dinner.

2. Liver
If you like offal, you’re in luck: The liver is a good supplier of vitamin B5. However, offal is rarely on the menu these days. Beef liver is an excellent source of vitamins, not only for vitamin B5 but also for vitamin B9 (folic acid). As a supplier of vitamin A, the liver is even one of the top foods. That’s why you can go back to older recipes and serve beef or the more tender calf’s liver more often. It provides 7.5 milligrams of vitamin B5 per 100 grams. Chicken liver is similarly rich in vitamin B5 – with 7.2 milligrams per 100 grams.

3. Fish
Some varieties are suitable for increasing vitamin B5 intake. This includes, above all, the Baltic herring, which brings 9.3 milligrams of vitamin B5 per 100 grams, when smoked it is still 7.2 milligrams. While trout (1.7 milligrams/100 grams) and salmon (1 milligram/100 grams) provide significantly less vitamin B5, they still rank above many other fish species, all of which provide under one milligram per 100 grams.

4. Egg
Eggs are also among the foods with a high content of vitamin B5. From time to time you should treat yourself to a breakfast egg. Eggs contain 1.6 milligrams of vitamin B5 per 100 grams. The pure egg yolk contains even more vitamin B5: namely 3.7 milligrams per 100 grams.

5. Mushrooms
There are at least two of the most popular edible mushrooms that are rich in vitamin B5. These are the porcini mushrooms with 2.7 milligrams of vitamin B5 per 100 grams and mushrooms with 2.1 milligrams per 100 grams. Whether as a mushroom pan or in a pasta sauce – there are many ways to bring porcini and mushrooms to the table. Raw mushrooms also complement fresh salads.

6. Yeast
Brewer’s yeast contains 7.2 milligrams of vitamin B5 per 100 grams. Of course, you rarely need 100 grams of yeast at once. Nevertheless, there is nothing to prevent you from baking yourself more often or preparing the pizza dough fresh yourself. In any case, the regular use of yeast ensures that the body also receives vitamin B5.

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