Vitamin B5 (pantothenic acid) is a water-soluble vitamin that is present in many vegan foods, which you can find in the vitamin B5 table. The exact content of vitamin B5 in foods depends on various factors such as cultivation and processing methods.
One of the main functions of vitamin B5 is to support the body in energy production. It is an essential component of coenzyme A, which plays a crucial role in converting carbohydrates, fats, and proteins into energy.
In addition, pantothenic acid plays an important role in the synthesis of various hormones, including stress hormones. It is involved in the production of adrenal hormones such as cortisol and other steroid hormones that help the body cope with stress. A deficiency of vitamin B5 can lead to impaired hormone production and affect the body's ability to handle stress.
Vitamin B5 is also important for healthy skin. It helps in the production of skin lipids that moisturize and protect the skin. A deficiency of vitamin B5 can result in dry, scaly skin and even skin inflammation.
Furthermore, pantothenic acid is also necessary for a healthy nervous system as it is involved in the synthesis of neurotransmitters needed for signal transmission between nerve cells in the brain. Sufficient levels of vitamin B5 are important for normal brain function and can help improve memory and concentration.
Who Has A Higher Need For Vitamin B5?
A balanced and diverse vegan diet that is rich in a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds can meet the need for vitamin B5. A higher need for vitamin B5 may occur in the following groups, as shown in the list:
- During pregnancy and breastfeeding, the need for vitamin B5 increases. This is because vitamin B5 is required for energy metabolism and cell division.
- Athletes and individuals who regularly engage in strenuous physical activities may have an increased need for vitamin B5 due to its role in energy metabolism. They may potentially benefit from vitamin B5-rich foods.
- Digestive disorders such as celiac disease or Crohn's disease can impair the absorption of nutrients, including vitamin B5.
- Chronic intestinal disorders, metabolic disorders, and certain neurological disorders can increase the need for vitamin B5. The individual requirement should be discussed with a physician.
- With advancing age, the absorption and utilization of vitamins in the body may decrease.
- Individuals with alcohol-related conditions such as alcoholism or liver diseases caused by alcohol consumption may have an increased need for vitamin B5 to compensate for potential deficiencies.
- Chronic stress can also increase the demand for vitamin B5. Therefore, individuals experiencing prolonged stress should ensure an adequate intake of foods rich in pantothenic acid in their diet.
- Medications, especially antibiotics, can affect the absorption of vitamin B5 in the body. In such cases, it is important to discuss this with a doctor or pharmacist.
Vegan Vitamin B5 Foods / Sources
Here are some examples of vegan foods that have higher vitamin B5 content in their respective food groups:
- Whole grain products such as oatmeal, brown rice, whole wheat bread, whole wheat pasta, quinoa, barley, millet, and buckwheat are very rich in vitamin B5. They are not only high in fiber but also provide energy in the form of carbohydrates. You can access the table of vitamin B5 in grains here.
- Legumes are an excellent source of protein and contain a lot of vitamin B5. Examples include peanuts, lentils, chickpeas, black beans, kidney beans, white beans, soybeans, peas, black-eyed beans, mung beans, and chickpea flour. Soy products such as tofu, tempeh, and edamame are also rich in plant-based protein and have a high presence of vitamin B5. The table of vitamin B5 in legumes is available here.
- Nutsa and seeds also provide ample amounts of vitamin B5. Sunflower seeds, flaxseed, sesame seeds, pumpkin seeds, pine nuts, chia seeds, cashews, almonds, and walnuts are all rich in vitamin B5.
- Vegetables also contain vitamin B5, although in smaller amounts. Parsnips, cauliflower, broccoli, tomatoes, red bell peppers, celery, carrots, zucchini, sweet potatoes, as well as green leafy vegetables like green chicory, spinach, kale, chard, and arugula are good sources of vitamin B5 according to the table. Some fermented foods, such as sauerkraut and pickled vegetables, may also contain small amounts of vitamin B5.
- Mushrooms are very good plant sources of vitamin B5. Some mushroom varieties like shiitake mushrooms, button mushrooms, oyster mushrooms, and chanterelle mushrooms contain high amounts of vitamin B5.
- Fruits provide higher amounts of vitamin B5. Avocados, papayas, mangoes, sweet cherries, apricots, oranges, watermelon, pomegranates, kiwis, as well as berries like blackberries, blueberries, and raspberries are rich in pantothenic acid.
Generally, fresh foods are the best sources of vitamin B5. Therefore, choose fresh, unprocessed foods instead of heavily processed foods that may have lower vitamin B5 content. The longer foods are stored, the more pantothenic acid can be degraded.
Vitamin B5 Is Heat-Sensitive
Vitamin B5 is sensitive to heat. Prolonged cooking times can lead to a breakdown of vitamin B5 in foods. To preserve the vitamin B5 content in foods, opt for gentle cooking and preparation methods such as steaming or simmering instead of long boiling or frying.
One gentle cooking method that preserves the vitamin B5 content in foods is steaming. Steaming involves cooking the food above boiling water, which gently heats it. This prevents direct contact with water and minimizes the loss of vitamin B5.
Steaming is also a good option for preserving the vitamin B5 content in food. During steaming, food is cooked in a closed pot with a small amount of liquid, such as water or broth. Steaming gently and evenly heats the food, minimizing the loss of vitamin B5.
Vitamin B5 Is Lost Through Water Contact
During the cooking process, there can be some loss of vitamin B5 as it is water-soluble and can transfer into the cooking water. To minimize the loss of vitamin B5 while cooking, it is advisable to use as little water as possible. The less water you use, the less pantothenic acid can transfer into the cooking water.
Vitamin B5 In Your Diet
It is easy to incorporate vitamin B5 into your diet. Here are some recipe examples for vegan dishes that contain pantothenic acid-rich foods:
- Quinoa salad with avocado and vegetables
- Baked sweet potato with black beans and guacamole
- Lentil soup with vegetables and coconut milk
- Vegetable curry with basmati rice
- Mexican quinoa salad with black beans and corn
- Vegan banana oatmeal pancakes
- Vegetable tacos with salsa and avocado
- Vegan chia pudding bowl with berries
- Broccoli noodle casserole with vegan cheese
- Vegan scrambled tofu with vegetables
- Carrot ginger soup with coconut milk
- Vegan falafel sandwich with hummus and vegetables
- Vegan fruit salad with nuts and oats