Best food groups: Fortified cereals, meat, fish, vegetables, dairy, legumes, and eggs
Also consider: Peas, chocolate milk, crab, sweet potatoes, potatoes, pork, lentils
What is pantothenic acid and why is it so important? Pantothenic acid is a water-soluble nutrient that belongs to the B-complex family of vitamins and is also known as vitamin B5. Along with the other B vitamins, pantothenic acid helps in the conversion of carbohydrates from food into glucose for energy. Pantothenic acid also supports healthy hair, skin, eyes; liver health, including cholesterol production; healthy nervous and reproductive system function; red blood cell production; adrenal gland function; and healthy digestion.
Although pantothenic acid deficiencies are usually rare because of its abundance in fortified foods, deficiency symptoms can include upper respiratory infections, depression, nausea and vomiting, digestive upset, fatigue, and burning feet and hands.
Did you know? Eating a diet rich in pantothenic acid may help halt the aging of the skin! A study found that a vitamin B5 deficiency decreased the production and health of keratinocytes, the most common type of skin cell.
How much is enough?
The DV for pantothenic acid is 10 mg, based on a 2,000-calorie diet.
Dietary Reference Intakes (DRIs) for Vitamin B5 (Pantothenic Acid)
No UL has been created for pantothenic acid; however, large doses (10 g or more) may cause diarrhea.
Supplements: Pantothenic acid can be found in B-complex and multivitamin formulas and as a single agent. It comes in tablet, capsule, and softgel forms mainly as calcium or sodium pantothenate, which are both equally effective. It is also available as the metabolically active form, pantethine, for which research supports its usefulness in helping to manage blood lipids.
1. Beef Liver
See page 286 for the full scoop on beef liver's healthy attributes. Liver provides many additional key nutrients that, working in conjunction with pantothenic acid, support reproductive health. An animal research study showed that significantly decreased testosterone and sperm motility occurred in the test group that ate a pantothenic acid–deprived diet, compared to the control group.
2. Shiitake Mushrooms
Shiitakes are the second most-cultivated species, following the common button mushroom. China is the world's biggest producer, with more than 1.6 million tons. Shiitake mushrooms not only have a meaty flavor, but hold their own when compared with animal proteins for pantothenic acid content! Shiitake mushrooms are an excellent source of copper and a good source of niacin, phosphorus, riboflavin, and vitamins B6 and E. Shiitake mushrooms are also rich in beta-glucan, a plant nutrient known for reducing cholesterol and boosting immune function. In addition, in a human cell study, shiitake mushrooms caused plaque-building adhesion molecules to become dormant.
3. Braunschweiger
For the full scoop on the healthy benefits of braunschweiger, see page 290, Traditionally, braunschweiger is made from pork liver, but there are beef, turkey, and even bison versions that are even leaner.
4. Trout
Besides its pantothenic acid content, which research shows to reduce cholesterol, rainbow trout is an excellent source of cholesterol-lowering omega-3 fatty acids and also protein, and a good source of niacin and selenium.
5. Yogurt
See page 292 for more info on the benefits of yogurt. The pantothenic acid in yogurt helps fight fatigue and convert glycogen stores in muscles into glucose for energy, which makes it especially great for athletes. Probiotics in yogurt may enhance athletic performance by optimizing immune health and maintaining a healthy gastrointestinal tract.
6. Corn
Aside from its pantothenic acid content, sweet corn is also a good source of fiber, manganese, niacin, and vitamin C. The bran of corn contains the highest level of pantothenic acid, compared to the remaining components of the kernel. When it comes to dried corn bran or cornmeal, the finer it is ground, the greater the bioavailability of this vitamin and many other nutrients.
7. Lobster
Besides being rich in pantothenic acid, lobster is a great lean option for protein, while also providing phosphorus and selenium. Some may think it is really high in cholesterol because it's a crustacean. However, lobster is lower in cholesterol than most other animal products. A 3-ounce serving only has about 60 mg of cholesterol, which is well below the daily recommendation of 300 mg per day.
Source: USDA National Nutrient Database for Standard Reference, Release 24