What is Pantothenic Acid?
Pantothenic acid, also known as Vitamin B5, is a water-soluble vitamin that is vital for synthesizing coenzyme A (CoA), an essential factor in numerous biochemical reactions. It is crucial for the metabolism of carbohydrates, fats, and proteins, and for the synthesis of hormones and cholesterol.
Benefits of Pantothenic Acid
Energy Production: Pantothenic acid is essential for converting carbohydrates, fats, and proteins into usable energy.
Synthesis of Coenzyme A: It plays a critical role in the formation of CoA, necessary for various biochemical reactions.
Hormone Production: Helps in the synthesis of hormones such as cortisol.
Cholesterol Synthesis: Involved in the creation of cholesterol and certain fatty acids.
Foods High in Pantothenic Acid
Here are some foods rich in Pantothenic Acid along with their approximate Pantothenic Acid content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for pantothenic acid is approximately 5 mg for both men and women.
Top Sources of Pantothenic Acid for Carnivores
Beef Liver
Pantothenic Acid content: 6.18 mg per 100g
% of Daily Need: 124% for both men and women
Beef liver is an excellent source of pantothenic acid.
Chicken Liver
Pantothenic Acid content: 6.03 mg per 100g
% of Daily Need: 121% for both men and women
Chicken liver also provides a high amount of pantothenic acid.
Salmon
Pantothenic Acid content: 1.90 mg per 100g
% of Daily Need: 38% for both men and women
Salmon is not only rich in omega-3 fatty acids but also provides pantothenic acid.
Sunflower Seeds
Pantothenic Acid content: 1.13 mg per 100g
% of Daily Need: 23% for both men and women
Sunflower seeds are a good snack option that contributes to your daily pantothenic acid intake.
Pork
Pantothenic Acid content: 0.90 mg per 100g
% of Daily Need: 18% for both men and women
Pork offers a moderate amount of pantothenic acid.
Top Sources of Pantothenic Acid for Vegans
Mushrooms (Crimini)
Pantothenic Acid content: 1.49 mg per 100g
% of Daily Need: 30% for both men and women
Crimini mushrooms provide a substantial amount of pantothenic acid.
Avocado
Pantothenic Acid content: 1.39 mg per 100g
% of Daily Need: 28% for both men and women
Avocado is a nutrient-dense fruit rich in pantothenic acid.
Lentils
Pantothenic Acid content: 1.25 mg per 100g
% of Daily Need: 25% for both men and women
Lentils are a great source of pantothenic acid and other essential nutrients.
Sunflower Seeds
Pantothenic Acid content: 1.13 mg per 100g
% of Daily Need: 23% for both men and women
Sunflower seeds are a great snack and a good source of pantothenic acid.
Sweet Potatoes
Pantothenic Acid content: 0.80 mg per 100g
% of Daily Need: 16% for both men and women
Sweet potatoes are a versatile vegetable rich in pantothenic acid.