Vitamin B5 – Pantothenic Acid

Pantothenic acid is a water-soluble vitamin, also known as vitamin B5. Vitamin B5 is commercially available as D-pantothenic acid and dexpanthenol, and calcium pantothenate, which are chemicals made in the lab from D-pantothenic acid. It is frequently used in combination with other B vitamins in vitamin B complex formulations. The primary function of Vitamin B5 is in the synthesis of coenzyme A (CoA) and acyl carrier protein.  CoA is essential for fatty acid synthesis and degradation, transfer of acetyl and acyl groups, and many other anabolic and catabolic processes. Acyl carrier protein’s central role is in the fatty acid synthesis 

Vitamin B5 and metabolism

B5 vitamins convert carbohydrates into glucose. These vitamins also help the body use fat and protein and maintain a healthy nervous system, eyes, skin, hair, and liver.

Cholesterol-lowering

Vitamin B5 has also been linked to reducing cholesterol. Pantetheine (a derivative of Vitamin B5) lowers total and LDL cholesterol.

Vitamin B5 and Skin irritation

Panthenol is widely used in clinical practice for the improvement of wound healing and skin irritation. Pro-Vitamin B5 helps keep skin soft, smooth, and healthy. It also has an anti-inflammatory effect that can help stimulate the skin’s healing processes.

Eye protection

Artificial tears with vitamin B5, in the form of dexpanthenol, reduced pain and discomfort.  B5 with the Supplementation of folic acid and vitamins B6 lowers the risk of age-related eye health issues.

Stress Tolerance

Pantothenic acid, along with other B vitamins and adaptogenic herbs, may reduce some of the adverse effects of stress.

RDA for Vitamin B5

As with most nutrients, the recommended intake of vitamin B5 varies by age.  Help develop stress-related hormones produced in the adrenal glands, small glands that sit on top of the kidneys.

  • Infants 7 to 12 months        1.8 mg
  • Children 1-3 years    2 mg
  • Children 4-8 years    3 mg
  • Children 9-13 years  4 mg
  • 14 years or older      5 mg
  • Pregnant or breast-feeding women           7 mg

Food Sources

Broccoli, members of the cabbage family, mushrooms, fish, avocados, eggs, lean chicken, beef, pork, sunflower seeds, milk, sweet potatoes, and lentils, whole-grain cereals, liver, kidney, yeast, nuts, beans, peas, lentils, meats.

Rosemary Lemon Roast Chicken

Ingredients

  • 1 whole, organic chicken (approx. 4lbs)
  • 6 tablespoons EVOO (olive oil)
  • 1 lemon, cut into quarters
  • 3 cloves garlic
  • 1 tablespoon salt (the good stuff)
  • 1/2 teaspoon black pepper
  • 4 sprigs of fresh rosemary
  • 3 tablespoons fresh thyme
  • 2 tablespoons fennel seeds
  • 1 1/2-2 lbs. organic sweet potatoes, quartered

Method

  • Preheat oven to 350F.
  • In a small bowl, mix salt, pepper, and ground fennel seeds with 3 tablespoons of olive oil
  • Rub mixture all over the chicken.
  • Stuff chicken with lemon quarters, garlic cloves, 2 sprigs of rosemary, and 2 tablespoons thyme.
  • Place chopped potatoes on a baking sheet and generously coat with the remaining olive oil—season with salt, pepper, and anything else you may fancy.
  • Place chicken in the center of the baking sheet and top with remaining herbs and seasonings.
  • Roast for approx. 1 1/2 hours, until skin is brown, meat is tender, and potatoes have a nice color.

Nutrient profile

  • Calories         286.6
  • Total Fat        3.6 g
  • Potassium      738 mg
  • Carbs  1.8 g
  • Dietary Fiber 0.1 g
  • Sugars 0.4 g
  • Protein           58.0 g
  • Pantothenic Acid 20.0 %
  • Phosphorus   50.7 %
  • Riboflavin      14.8 %

References

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