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9 Foods Rich in Pantothenic Acid

Pantothenic acid, also known as vitamin B5, is an essential vitamin you need to acquire from food. It is key to the completion of nearly every type of biochemical reaction in the human body. The recommended daily allowance (RDV) of pantothenic acid is 10 milligrams for an average adult. Women who are pregnant or lactating are recommended to take an extra 6 to 7 milligrams to supply the additional demand for prenatal and neonatal development.

Pantothenic acid is found in almost every type of foods. This vitamin is specifically plentiful in nuts, vegetables, whole grains and various meats. The following nine foods are your super suppliers.

1. Caviar

For most people, fish eggs or caviar do not frequent their regular grocery list, but in terms of pantothenic acid content, they are one of nature’s best providers. Just ½ cup of fish eggs will supply 4.8 mg of pantothenic acid, which is 48% RDV.

2. Liver

All meats and poultry have high pantothenic acid content, but levels are especially high in dark meats and animal livers. One slice (2.4 ounces) of beef liver can deliver 50% RDV of pantothenic acid.

3. Shiitaki Mushrooms

Pantothenic acids appear generously in all mushrooms. Usually every 100 grams (2.5 ounces) of mushrooms can yield about 10% to 15% RDV of pantothenic acid. The superstar in this group is the shiitaki, which provides 37% RDV pantothenic acid for every 100 gram of mushroom.

4. Cold Water Fish

Cold water fish are highly valued for their omega-3 fatty acid, proteins and a variety of other essential nutrients. Vitamin B5 is no exception. One hundred grams of Atlantic salmon can get you 20% RDV of the vitamin.

5. Avocado

Avocado is the “fatty” vegetable that is loaded with essential nutrients and minerals. They are also extremely high in vitamin B5. One medium sized avocado can yield about 20% RDV of pantothenic acid.

6. Egg Yolk

Egg yolk has earned a bad reputation for leading to an increase of cholesterol level in a person, but recent studies have shown that having one whole egg a day will not cause such an increase. Additionally, egg yolk also contains essential nutrients such as choline and pantothenic acid. The yolk of one large egg will contribute 5% RDV of pantothenic acid.

7. Baker's Yeast

You may be surprised to find how much nutritional value is hidden in just 1 tablespoon of Baker’s yeast. It contains high concentrations for a variety of vitamins including folate, niacin, thiamin and pantothenic acid. In 1 tablespoon, you will find 14% RDV of pantothenic acid. 

8. Sunflower seeds

Sunflower seeds have a high concentration of pantothenic acid. They contain 6% RDV in every tablespoon.

9. Royal Jelly

You may not even consider royal jelly as food, but you can get it in specialty food stores or as a herbal supplement. It is the No. 1 source of pantothenic acid in nature. Every gram of royal jelly contains 200 milligrams of this vitamin, which is 20 times the amount you need per day. 

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