2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin B5, often called pantothenic acid, is a member of the family of B-complex vitamins, a necessary factor for the growth of many species of organisms. It, like all B vitamins, plays an essential role in the distribution of fats and proteins. These vitamins are also important for keeping muscles toned; support the health of the nervous system, hair, skin, eyes, liver and mouth. The name pantothenic acid comes from the Greek language and literally means "everywhere".
In its metabolically active form, vitamin B5 combines with another small sulfur-containing molecule to form coenzyme A. This allows the converted vitamin B5 to participate in a wide range of chemical reactions.
Functions of vitamin B5
- Release of energy from carbohydrates and fats - when in the form of coenzyme A, vitamin B5 plays a key role in supporting the release of energy from sugars, starches and fats. Most of this released energy occurs in the energy production sites in the cells, namely the mitochondria.
- Fat production - coenzyme A is a form of vitamin B5 that is just as important for fat creation. The two main types of fats - fatty acids and cholesterol - require coenzyme A for their synthesis. Sphingosine, a molecule that is constantly involved in delivering chemical messages inside cells, also requires vitamin B5 for its synthesis.
- Change in the shape and function of proteins - sometimes it is important for the body to make small chemical changes in the shape of cellular proteins. For example, if a cell does not want its proteins to be chemically broken down into other substances, it can change their structure in order to prevent these chemical breakdowns. One way for cells to accomplish this task is by adding a special chemical group called an acetyl group to proteins. Vitamin B5, in the form of coenzyme A, can be used to support acetyl proteins, thus protecting them from chemical breakdown.
- Vitamin B5 plays a crucial role in the production of red blood cells, as well as sex and stress-related hormones, which are produced in the adrenal glands. This vitamin is very important for maintaining health in the digestive tract.
- Vitamin B5 is often called an anti-stress vitamin. This is because experts believe that it helps strengthen the immune system and improves the body's ability to withstand various stressful conditions.
- Vitamin B5 can play an important role in the prevention and / or treatment of the following diseases: adrenal insufficiency, burning leg syndrome, cataracts, chronic fatigue, hyperlipidemia, osteoarthritis, rheumatoid arthritis and others.
Daily intake of vitamin B5
The required dose vitamin B5 per day varies for different age groups:
The required dose for newborns - 1.7 mg; from 6 months to 1 year - 1.8 mg; children up to 3 years - 2 mg; children from 4 to 8 years - 3 mg; from 9 to 13 years of age - 4 mg; children from 14 to 18 years - 5 mg.
The intake of vitamin B5 in adults is distributed as follows: over 19 years - 5 mg, pregnant women - 6 mg and nursing mothers - 7 mg.
Vitamin B5 deficiency
As vitamin B5 is needed to release energy from carbohydrates and fats, its deficiency is often associated with symptoms of energy deficiency. These symptoms include fatigue, indifference and a feeling of weakness. A rare symptom of B5 deficiency is called "burning leg syndrome". This condition is characterized by tingling, burning and pain in the legs. While other B vitamins (such as vitamin B1 and vitamin B3) help reduce the symptoms of burning leg syndrome, B5 is needed to put an end to the burning sensation.
Vitamin B5 is relatively unstable in food and significant amounts of this vitamin can be lost through cooking, freezing and processing. For example, a study of frozen foods shows a loss of 21-70% for vitamin B5 in animal products (such as meat) and other similar losses in processed grains (such as cereals) and canned vegetables. Fruits and fruit juices lose 7-50% of vitamin B5 during processing and packaging.
Vitamin B12, folate and biotin are necessary for the proper use of vitamin B5 in the body's biochemical pathways. In addition, vitamin C is needed to prevent B5 deficiency.
Vitamin B5 overdose
There is no serious danger of overdosing on this vitamin because the body throws away unnecessary amounts of it.
Sources of vitamin B5
An excellent source of vitamin B5 are mushrooms, and a very good source is cauliflower. Good sources of this type of vitamin are: broccoli, beef liver, turnips, sunflowers, tomatoes, strawberries, yogurt, eggs, winter squash and corn.
Pantothenic acid and calcium-D-pantothenate are common forms of vitamin B5 available as dietary supplements. A more expensive form called pantethine is also available. This form of vitamin B5 involves the addition of a small molecule containing sulfur (called cysteamine) to pontotenic acid.
Recommended:
Vitamin B-complex
The organic nature of all types of vitamins makes them an indispensable ingredient for a full human life. Vitamins are not produced and synthesized in the human body, which is of great importance and should focus on their supply. Vitamin B-complex contains all important vitamins from this group in an optimal amount.
From Which Foods To Get Vitamin C
Vitamin C helps the body to absorb iron, maintain healthy tissues and a strong immune system. He is a strong ally in our attempts to avoid the common cold. The recommended daily dose of vitamin C for men is 90 g, for women is 75 g and for children is 50 mg.
Vitamin C
Due to its widespread use as a dietary supplement, Vitamin C is extremely well known to the general public, compared to other nutrients. It is also the first thing we reach for in the treatment of colds and flu. Vitamin C , also called ascorbic acid, dissolves in water nutrients that are easily excreted when not needed.
Vitamin B1 - Thiamine
Vitamin B1 , also called thiamine, is a member of the vitamin B family and is best known for its role in preventing nutrient-deficient beriberi. Beri-beri disease literally means "weakness" and was widespread (especially in some parts of Asia) in the late 19th and early 20th centuries.
Eat Fresh Sprats For Vitamin A And Horse Mackerel For Vitamin D
Very often, when we are going to cook fish, we go to the nearest grocery store and buy frozen fish. Yes, it is much faster and more convenient! But like most frozen products / fruits, vegetables /, fish is much more useful fresh than in the frozen version.
