Vitamin B5 Rich Foods

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/12/2023

It is important to consider the nutrients our bodies require in the pursuit of optimum health; Vitamin B5, also known to be pantothenic acid, is one such essential nutrient. While Vitamin B5 is often overshadowed by more well-known vitamins, it is essential for a variety of bodily functions.

Vitamin B5 can be found in rich foods such as fruits and vegetables. You can meet your daily requirements for vitamin B5 by including these nutrient-dense foods in your diet.

The word pantothenic acid actually derives from the Greek word pantos, which means “everywhere”, because it is present in so many different foods. It participates in energy metabolism, just like the other B vitamins, by functioning as a coenzyme in chemical reactions that release energy. It also contributes to the brain's synthesis of hormones, fat, and neurotransmitters.

And since pantothenic acid is present in the majority of foods, severe deficiencies in it are exceedingly uncommon and typically only occur in cases of severe malnutrition.

Let us take a closer look at vitamin B5 foods to see why it is important for a healthier lifestyle.

What is Vitamin B5?

Vitamin B5 is known to be a water-soluble vitamin that is an element of the B-vitamin complex. It is important for the synthesis of coenzyme A (CoA,) a molecule that acts as a central role in various metabolic pathways.

CoA plays a role in the synthesis of fatty acids, the creation of cholesterol, and the transformation of food into energy. Furthermore, vitamin B5 aids in the synthesis of hormones, neurotransmitters, and red blood cells.

Health Benefits of Vitamin B5

Numerous vitamin B5 benefits are essential for the body's proper functioning. Here are a few noteworthy benefits:

Energy Metabolism

Vitamin B5 is essential for the transformation of carbohydrates, proteins, and fats into energy. It helps break down food components, facilitating the release of energy necessary for cellular activities.

Red Blood Cell Formation

Red blood cell synthesis, which is necessary for adequate oxygen transport throughout the body, is aided by vitamin B5. Sufficient amounts of vitamin B5 are necessary to keep cardiovascular health and prevent anaemia.

Hormone Synthesis

Pantothenic acid serves as a precursor for the synthesis of several hormones, including stress hormones such as cortisol. Maintaining optimal Vitamin B5 levels can help the overall body in dealing with stress and maintaining hormonal balance.

List of Vitamin B5 Fruits and Vegetables and Fruits

Now let’s look at the many vitamin B5 sources, with a focus on food, fruits and vegetables. Incorporating nutrient-dense foods, Vitamin B5 fruits, and vegetables into your diet can assist you in meeting your daily requirements for this vitamin.

Food Rich in Vitamin B5

Food Item Quantity
Chicken  1.09 mg
Sunflower seeds  7.1 mg
Salmon  1.92 mg
Shrimp 0.59  mg
Tuna  1.37 mg
Yogurt  1.0 mg
Turkey  1.02 mg
Eggs  1.7 mg
Peanuts  2.56 mg

Fruits Rich in Vitamin B5

Fruits Quantity
Watermelon  0.5 mg 
Bananas 0.334 mg  
Oranges  0.33 mg
Grapes  0.2 mg
Strawberries  0.2 mg 
Pomegranate 0.377 mg
Guavas  0.457 mg
Kiwi  0.5 mg 
Cherimoya 0.345 mg
Raspberries  0.329 mg

Vegetables Rich in Vitamin B5

Food Items Quantity
Broccoli 0.96 mg 
Sweet Peppers 0.4 mg
Cucumber 0.27 mg
Tomatoes  0.16 mg 
Spinach 0.26 mg
Cauliflower  0.63 mg
Cabbage 0.23 mg 
Carrots  0.33 mg 
Peas  0.2 mg 
Corn 0.61 mg 
Brussels Sprouts 0.39 mg

Signs of Deficiency and Toxicity

While including Vitamin B5-rich foods in your diet is important for overall health, understanding vitamin B5 function and knowing its potential toxicity is also critical.

Symptoms of Vitamin B5 deficiency may include:



Skin issues

Gastrointestinal distress

Neurological symptoms


There has never been evidence of pantothenic acid in food sources at a hazardous level. There have been reports of mild diarrhoea or upset stomachs with very large daily doses of 10 grams.

However, this is uncommon, and there is no Tolerable Upper Intake Level for pantothenic acid.

What Causes Vitamin B5 Deficiency

Vitamin B5 deficiency is a relatively uncommon condition caused by a combination of dietary and medical factors. Key contributors include:


Excessive alcohol intake can hinder the absorption and utilisation of Vitamin B5 in the body, leading to depletion over time.

Gastrointestinal Disorder

Inflammatory bowel disease and celiac disease, for example, can impair nutrient absorption, including Vitamin B5.

Specific Medication

Certain medications, particularly those used for treating chronic conditions, may interfere with the body’s ability to absorb or utilise Vitamin B5.

Chronic Stress

Chronic stress can deplete B Vitamins, including B5, as the body utilises these nutrients to cope with stress-related problems.

Daily Recommended Intake For Vitamin B5

The Vitamin B5 Recommended Dietary Allowance (RDA) varies based on age and gender.

Life stage Recommended Amount
Birth to 6 months 1.7 mg
Infants 7-12 months 1.8 mg
Children 1-3 years old 2 mg
Children 4-8 years old 3 mg
Children 9-13 years old 4 mg
Teens 14-18 years old 5 mg
Adults 19 years and older  5 mg 
Pregnant teens and women 6 mg
Breastfeeding teens and women 7 mg

Who Should Consume Vitamin B5 Rich Foods?

While Vitamin B5 Deficiency is rare due to its widespread presence in various foods, certain groups may benefit from paying extra attention to their intake :

Vegetarians and Vegans

As Vitamin B5 is commonly found in animal products, someone who is following a vegetarian and vegan diet should ensure they incorporate sufficient vitamin B5 vegetables and fruit-based sources to achieve their daily intake.

People with High-Stress Levels

Given the role of cortisol synthesis, individuals experiencing high levels of stress may benefit from ensuring the adequate intake of Vitamin B5 to support their body’s stress response.

Athletes and Active Individuals

Those engaged in regular physical activities may have increased energy needs. Vitamin B5 acts an important role in energy metabolism, making it important for athletes and active individuals.

In Conclusion

Understanding the importance of Vitamin B5 goes beyond the kitchen and into the complexities of cellular metabolism, skin health, and overall vitality. While the foods mentioned provide this important vitamin, it is crucial to remember that eating a balanced diet is only one aspect of overall health.

Aside from maintaining good health through a balanced vitamin intake, it is also critical to be prepared for medical conditions that may arise unexpectedly. A medical insurance plan can help you protect yourself against unforeseen health emergencies in this situation.

A health insurance plan can be extremely useful in times of need, allowing you to avoid depleting your savings in order to obtain quality healthcare services.

There are many benefits of health insurance that can be a saviour when needed the most. Tata AIG provides a wide range of health insurance plans for you and your family that are tailored to your specific needs and those of your loved ones. So, start your health insurance journey with us today!


1 - What is Vitamin B5 good for?

Vitamin B5, often known as pantothenic acid, is essential for many bodily functions. It is primarily involved in the synthesis of coenzyme A, a molecule required for carbohydrate, fat, and protein metabolism.

This vitamin is essential for energy production, as well as overall cellular function. Furthermore, B5 promotes adrenal gland health by assisting in the production of stress hormones.

Its role in skin health is noteworthy because it aids in the formation of skin cells and promotes wound healing.

2 - What plant foods are high in B5?

Legumes (lentils, chickpeas), whole grains (brown rice, whole wheat), mushrooms, avocados, and sweet potatoes are examples of plant foods high in vitamin B5 or pantothenic acid. Include these foods in your daily diet to ensure adequate B5, which aids in overall health and vital bodily functions.


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