Vitamin B5 or Pantothenic acid- for healthy metabolism
A part of the essential B complex vitamins group, Vitamin B5 or Pantothenic acid is not just essential for proper metabolism but has many other benefits to impart. It is a component in Vitamin B complex formulations along with Thiamine, Riboflavin, Niacin, Pyridoxien, Cyanocobalamin and folic acid.
It helps the body utilize carbohydrates in the most efficient manner along with lipids and proteins. It is also essential for healthy skin.
The key role of Vitamin B5
All of the B complex vitamins help in converting food into energy and so does Vitamin B5 which plays a critical role because it is a constituent of coenzyme A. This vitamin is engaged in all reactions that synthesize sterols, hormones, neurotransmitters, phospholids, porphyrin and antibodies.
The role played by this vitamin in the hormonal function is another way in which it aids metabolism. Studies have revealed that adequate levels of Vitamin B5 help ward off visible signs of aging such as wrinkling of the skin or greying of hair.
Research has also shown that this vitamin helps in the following ways:
• Speeds up wound healing
• Reduces cholesterol and triglyceride level in those with high blood fat levels
• Helps treat rheumatoid arthritis
• Responsible for adrenal gland stimulation
• Promotes cortisone production which is necessary for healthy skin and nerves
Vitamin B5 deficiencies result in nausea, fatigue and headache. It may also manifest as depression, personality variations and cardiac ailments. Apart from this, frequent muscle cramps, burning feet syndrome, numbness and muscular weakness may indicate that vitamin B5 is in short supply.
Good sources of Vitamin B5
According to the Department of Health, a maximum of 200 mg of Vitamin B5 supplement should be within the safe limits. Coming to the daily requirement of this nutrient, about 5 mg a day is necessary for adults and this can be ingested via a balanced and nutritious meal without the need for any supplementation.
There are many foods that contain Vitamin B5 in adequate amounts. Foods rich in Vitamin B5 include:
• Saltwater fish
• Whole wheat
However, it is important to know that this vitamin may be lost during cooking, especially if the food is subjected to roasting or it is exposed to acids such as vinegar.
• A constituent of coenzyme A, Vitamin B5 plays a key role in converting food into energy
• It also helps in maintaining efficient hormonal function in the body and reduces signs of aging
• Care should be taken to preserve the Vitamin B5 content in foods since it can be lost during cooking