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Sources of vitamin B5


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 Vitamin B5


 Vitamin B5, or pantothenic acid, or pantothenate is one of the water-soluble B vitamins and has many functions in the human body, as it contributes to the conversion of food into glucose, production Red blood cells and cholesterol production, as well as production of sex hormones and hormones associated with stress. It is also worth noting that it helps the body to analyze carbohydrates, fats and proteins , and promotes health of the liver, skin, eyes, and hair. It can be said that vitamin B5 is not a well-known vitamin. Because ... His father Bnqs is a rare occurrence. 

Sources of vitamin B5


 Vitamin B5 is available in many sources, among which the most important are: 

  • Salmon: A boneless piece weighing 170 grams of salmon provides the body with 3.3 milligrams of vitamin B5, or 65% of the daily requirement for this vitamin, and tuna and trout are also sources rich in vitamin B5 as well. 
  • Avocado: A single avocado contains 2.8 milligrams of vitamin B5, or 56% of the daily requirement for this vitamin. Bananas , guavas, and grapefruit are also sources of vitamin B5. 
  • Chicken: The chicken breast weighing 170 grams contains 2.7 milligrams of vitamin B5, or 54% of the daily needs for this vitamin. Also, a single piece of chicken thigh covers 34% of the daily needs of vitamin B5. 
  • Beef: One piece of beef steak, weighing 170 grams, provides the body with 2.3 milligrams of vitamin B5, or 45% of the daily requirement for this vitamin. 
  • Sunflower seeds: One handful weighing 28 grams of sunflower seeds contains two milligrams of sunflower seeds, or 40% of the daily requirement for this vitamin. 
  • Milk: As one cup of whole milk with a volume of 473 milliliters provides the body with 1.8 milligrams of vitamin B5, or 36% of this vitamin, and one cup of skimmed milk contains 36% of the daily requirement. As for low-fat milk, it provides 29% of the daily needs of this vitamin. 
  • Sweet potatoes: As one cup of mashed sweet potatoes contains 1.3 milligrams of vitamin B5, or 26% of the daily needs of this vitamin, and corn is also a source of vitamin B5 as well. 
  • Lentils: One cup of lentils contains 1.3 milligrams of vitamin B5, or what covers 25% of the daily needs of this vitamin. 

Uses of vitamin B5 


There are many uses for Vitamin B5, and the most important of these are the following: 


  • Medical uses: As it is common to use vitamin B5 supplements or its derivatives to help alleviate several health problems, but there is not enough evidence to confirm the effectiveness of vitamin B5 in alleviating these cases, so more studies are still needed to confirm this. Come: 

- Acne . 
-Attention-deficit hyperactivity disorder (ADHD). 
-Alcoholism. 
-Allergy . 
-Asthma. 
-Baldness. 
-Burning feet syndrome. 
-Carpal tunnel syndrome. 
-Wheat allergy, or Celiac disease. 
-Chronic stress syndrome. 
-Colitis . 
-Conjunctivitis  
-Hallucinations. 
-Dandruff. 
-Depression. 
-Dizziness. 
-An enlarged prostate . 
-Headache. 
-Insomnia. 
-Low blood pressure . 
-Low blood sugar. 
-Multiple sclerosis. 
-Parkinson's disease. 
-Premenstrual syndrome. 
-Rheumatoid arthritis. 
-Salicylate toxicity. 
-Yeast infection. 

  • Uses in cosmetics: 

Vitamin B5 is sometimes added to products that are used for hair and skin, and it is also added to cosmetic products as well. In addition, there is a chemical substance that is made using Vitamin B5 called Dexpanthenol, which is used to make creams and fats. It is used to moisturize the skin. In addition, hair products that contain Vitamin B5 contribute to giving hair volume and luster, and improves its texture after being exposed to damage caused by chemicals or hairdos. A study indicated that using a product that contains Li panthenol (in English: Panthenol), which is a form of vitamin B-5, can contribute to the prevention of thinning hair, but they can not make it grow again. 

Vitamin B5 deficiency 


Vitamin B5 deficiency is rare, but infection with it can lead to some symptoms, including:
  • Fatigue. 
  • Depression . 
  • Irritability. 
  • Sleep problems. 
  • Stomach pain. 
  • Nausea, vomiting. 
  • Muscle spasm. 
  • Low blood glucose (Hypoglycemia).
  • Heartburn. 
  • Upper respiratory infection







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