Vitamin B5 (Pantothenic Acid)

Pantothenic acid, also known as vitamin B5, is well known as the "anti-stress vitamin".

Pantothenic acid is widely distributed in nature and is present in a wide variety of foods.
Pantothenic acid is released from coenzyme A in food in the small intestine. After absorption, it is transported to tissues, where coenzyme A is resynthesized. Coenzyme A is essential for the formation of energy as adenosine triphosphate (ATP) from carbohydrate, protein, alcohol, and fat. Coenzyme A is also important in the synthesis of fatty acids, cholesterol, steroids, and the neurotransmitter acetylcholine, which is essential for transmission of nerve impulses to muscles.

Chemically it is the amide between D-pantoate and beta-alanine. Its name is derived from the Greek pantothen (παντόθεν) meaning "from everywhere" and small quantities of pantothenic acid are found in nearly every food, with high amounts in whole grain cereals, legumes, eggs, meat, and royal jelly. It is commonly found as its alcohol analog, the provitamin panthenol, and as calcium pantothenate.

Pantothenic acid is stable in moist heat. It is destroyed by vinegar (acid), baking soda (alkali), and dry heat. Significant losses occur during the processing and refining of foods.

Dietary deficiency occurs in conjunction with other B-vitamin deficiencies. In studies, experimentally induced deficiency in humans has resulted in headache, fatigue, impaired muscle coordination, abdominal cramps, and vomiting.

Common food sources	Liver, kidney, meats, egg yolk, whole grains, legumes; also made by intestinal bacteria.
Major functions	Involved in energy production; aids in formation of hormones.
Recommended daily intake	Infants: 1.7 - 1.8 mg Children: 2 - 3 mg Adolescents: 4 - 5 mg Men & Women: 5 mg Pregnant Women: 6 mg Lactating Women: 7 mg
Deficiency symptoms	Uncommon due to availability in most foods; fatigue; nausea, abdominal cramps; difficulty sleeping.
Overconsumption symptoms	None
Stability in foods	About half of pantothenic acid is lost in the milling of grains and heavily refined foods.

Vitamin B5 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	11
Bran, wheat	2.5
Bread, brown	0.3
Crispbread, rye	1
Bread, white	0.3
Cake fruit	0.2
Chapati	0.5
Pancake	0.5
Rice, boiled	0.2
Pastry	0.1
Custard	0.4
Custard tart	0.4
Jam tart	0.1
Milk pudding	0.3
Porridge	0.1
Triffle	0.4

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	1.5
Egg,fried	1.5
Omelette	1.5
Poached	1.5
Raw	2
Scrambled	1.5
Macaroni cheese	0.2
Cauliflower cheese	0.4
Cheese soufflé	0.5

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	2.5
Crab, boiled	0.5
Salmon, canned	0.5
Sardine, canned	0.4
Tuna, canned in oil	0.4
Oysters, raw	0.5
Lobster, boiled	1.5
Cod, baked	0.2
Cod, poached	0.2
Cod, steamed	0.2

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	1
Chicken livers, fried	5.5
Ham, canned	0.5
Beef, canned	0.4
Beef, stewed	1
Beefburger	0.5
Backon, fried	0.3
Lamb, brain, boiled	1.5
Lamb, heart, roast	4
Lamb, kidney, fried	5
Lamb, Liver, fried	7.5
Pork, chop	1
Pork, Leg roast	1
Sausage, liver	1.5
Salami slices	1
Rabbit, stewed	0.4
Pork, fried/grilled	0.5

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	1
Dried,skimmed	3.5
Dried,whole	2.5
Goat's	0.3
Human	0.3
Ice-cream	0.2
Cheese, Camembert	1.5
Cheddar	0.3
Parmesan	0.3

Vegetables	Content(milligram per 100 grams)
Mushrooms, raw	2
Broccoli, boiled	0.7
Cauliflower, raw	0.5
Cauliflower, boiled	0.4
Cabbage, raw	0.2
Cabbage, bolied	0.2
Carrots, raw	0.3
Carrots, boiled	0.2
Beans, French, boiled	0.07
Asparagus, boiled	0.07
Celery, raw	0.4
Celery, boiled	0.3
Cucumber, slices	0.3
Lettuce, raw, leaves	0.2
Onions. Raw	0.1
Bolied	0.1
Parsley, spring	0.3
Peas, canned	0.2
Potato baked/boiled	0.2
Potato chips	0.2
Pumpkin	0.4
Radish	0.2
Spinach leaves	0.2
Sweet corn	0.4
Parsnip	0.4

Fruits	Content(milligram per 100 grams)
Apple	0.08
Banana	0.3
Apricot, dried	0.7
Avocado pear	1
Blackberries	0.3
Cherries	0.2
Currants, black	0.4
Dates,dried	0.8
Figs	0.3
Grapes	0.04
Grapefruit	0.1
Lemon slices	0.2
Juice	0.1
Mango	0.04
Orange	0.2
Peach	0.1
Pear	0.05
Pineapple	0.2
Plums	0.2
Prunes	0.5
Raisins	0.1
Raspberries	0.2

Nuts	Content(milligram per 100 grams)
Almond	2.5
Brazil nut	0.2
Chestnuts	0.5
Peanuts	2
Walnut	0.9

Sauces and condiments	Content(milligram per 100 grams)
Chutney, tomato	0.2
Mayonnaise	1
Tomato sauce	0.3

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