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Vitamin B5 - Benefits, Deficiency Symptoms And Food Sources

Vitamin B5, also known as pantothenic acid and it is essential for growth, reproduction, and normal physiological functions. It is a coenzyme involved in energy metabolism of carbohydrates, protein, and fat. Sources of this vitamin include eggs, nuts, and whole-wheat products. B complex vitamins also play an important role in maintaining muscle tone in the gastrointestinal tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver.

Functions and benefits of Vitamin B5

Vitamin B5 has a number of important functions and benefits. For example it:

  • Necessary for maintenance of healthy digestive tract, skin, and glands
  • Converts cholesterol into anti-stress hormones
  • Converts choline to brain substance acetylcholine necessary for a healthy nervous system
  • decreasing allergic skin reactions in children

Recommended Dosage for Vitamin B5

  • For men, the usual dose of Vitamin B5 is 5 mg.
  • For women, the usual dose of Vitamin B5 is 5 mg.
  • For Pregnant women, the usual dose of Vitamin B5 is 5 mg.
  • For Lactating women, the recommanded dose of Vitamin B5 is 5 mg.

Food sources of Vitamin B5

  • cheese
  • chicken
  • dried fruit
  • green leafy vegetables
  • maize
  • roasted nuts
  • root vegetables
  • soy products, such as tofu
  • unpolished brown rice
Deficiency Symptoms of Vitamin B5
  • fatigue
  • headache
  • nausea
  • indigestion
  • low blood pressure
  • neuritis
  • psychosis
  • respiratory infections

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