8 Foods Rich in Pantothenic Acid

Pantothenic acid, also known as vitamin B5, is an essential vitamin that is key to the completion of nearly every type of biochemical reaction in the human body. Your body requires pantothenic acid to convert the glucose, fats and proteins you acquire through food intake into energy. This vitamin is also needed to make neurotransmitters, hormones and good cholesterol. It’s required for DNA synthesis and replication as well. Since the body cannot create pantothenic acid, it’s important to incorporate sufficient amounts of the vitamin into your diet.

The recommended daily allowance (RDV) of pantothenic acid is 10 milligrams for an average adult. Women who are pregnant or lactating need an extra 6 to 7 milligrams to supply the additional demand for prenatal and neonatal development.

Pantothenic acid is found in almost every type of food, though they are more abundant in meats, whole grains, nuts and vegetables. The following 10 foods are super suppliers for pantothenic acid.

1. Caviar

For most people, fish eggs or caviar are not a regular component of their grocery lists. But in terms of pantothenic acid content, caviar is one of nature’s best providers. Just ½ cup of fish eggs will supply 4.8 mg of pantothenic acid, which is 48% of the RDV.

2. Liver

All meats and poultry have high pantothenic acid content, but it is especially rich in dark meats and superb high in animal livers. One slice (2.4 ounces) of beef liver can deliver 50% of the RDV of pantothenic acid.

3. Shiitake Mushrooms

Pantothenic acids appear generously in all mushrooms. Usually every 100 grams (2.5 ounces) of mushrooms can yield about 10 to 15% of the RDV of pantothenic acid. The superstar of this group is the shiitake, which provides 37% of the RDV of pantothenic acid for every 100 grams of mushroom.

4. Cold-Water Fish

Cold-water fish are highly valued for their omega-3 fatty acid, proteins and a variety of other essential nutrients. Vitamin B5 is no exception. One hundred grams of Atlantic salmon can get you 20% of the RDV of the vitamin.

5. Avocado

Avocado is the “fatty” vegetable that is loaded with essential nutrients and minerals. They are also extremely high in vitamin B5. One medium-sized avocado can yield about 20% of the RDV of pantothenic acid.

6. Egg Yolk

Egg yolk has earned a bad reputation for leading to increased cholesterol levels, but recent studies have shown that having one whole egg a day will not cause such an increase. Egg yolk also contains essential nutrients, such as choline and pantothenic acid. The yolk of one large egg will contribute 5% of the RDV of pantothenic acid.

7. Baker’s Yeast

You may be surprised to find how much nutritional value is hidden in just one tablespoon of Baker’s yeast. It contains high concentrations for a variety of vitamins, including niacin, thiamine and pantothenic acid. In one tablespoon, you will find 14% of the RDV of pantothenic acid. 

8. Sunflower seeds

All nuts and seeds are nutritiously dense and are richly concentrated with pantothenic acid. Sunflower seeds are at the top of this list with 6% of the RDV found in every tablespoon.


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