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Vitamin B5, also known as pantothenic acid, can be found in foods such as liver, wheat bran and cheese, and is particularly important for the production of energy in the body.
This vitamin also works to improve the he alth of the skin and hair, but although its deficiency is rare, it can cause problems such as apathy, fatigue, irritability, stress and muscle cramps. For adults, vitamin B5 needs are 5 mg/day, which can be achieved with a he althy and varied diet. See all the functions of this vitamin here.
Amount of Vitamin B5 in foods
The following table shows the amount of vitamin B5 in 100 g of each food.
|Foods rich in Vit. B5||Vit. B5 for 100 g||Energy per 100 g|
|Liver||5, 4 mg||225 kcal|
|Wheat Bran||2, 2 mg||216 kcal|
|Rice Bran||7, 4 mg||450 kcal|
|Sunflower seeds||7, 1 mg||570 kcal|
|Mushroom||3, 6 mg||31 kcal|
|Salmon||1, 9 mg||243 kcal|
|Avocado||1, 5 mg||96 kcal|
|Chicken||1, 3 mg||163 kcal|
In addition to food, this vitamin is also produced by the intestinal flora, so it is important to avoid excessive consumption of industrialized products that weaken intestinal bacteria, such as sausages, bacon and frozen ready-to-eat foods.
In addition, it is important to remember that supplementation with vitamin B5 is only recommended in cases of diagnosis of deficiency of this vitamin, as a varied and he althy diet provides the necessary amounts of this vitamin, ensuring the he alth of the body. See all symptoms of B5 deficiency.