Why is Vitamin B5 important for the body, the harm caused by its deficiency, what to eat for it?

This vitamin is also important for keeping our heart health healthy. Along with strengthening the body, it also works to enhance beauty. This also strengthens the skin and hair. Vitamin B5 also plays a very important role in reducing rheumatoid arthritis.

Due to its deficiency in the body, many types of symptoms like fatigue, restlessness, headache and irritability start appearing. Due to deficiency of this vitamin, some people may also have stomach related problems. Here we will give you complete information about the benefits of Vitamin B5, the harm caused by its excess, sources of Vitamin B5 etc.

What is Vitamin B5?
NCBI (refAccording to) Since cases of deficiency of this vitamin are very rare. In such a situation, not many people know about it. Vitamin B5 is also called pantothenic acid. Vitamin B is one of the eight B vitamins. It helps our body make blood cells and convert food into energy. That means Vitamin B5 is helpful in converting the proteins, carbohydrates and fats we eat into energy.

Symptoms of Vitamin B5 Deficiency
Some such symptoms are seen due to deficiency of Vitamin B5 in the body.

• fatigue and weakness
• loss of appetite
• weight loss
• insomnia
• stomach problems
• Tingling in hands and feet
• Headache
• Skin dryness and pore problems
• muscle pain
• irritability

Vitamin B5 beneficial for the body
Vitamin B5 for hormones: Due to Vitamin B5, the process of release of hormones from various glands of our body occurs properly. Apart from this, Vitamin B5 keeps the hormone level under control and also makes its work easier.

Reduces stress: Vitamin B5 helps the adrenal glands produce the stress hormone cortisol. In such a situation, its deficiency causes problems like anxiety and stress. Apart from this, the problem of mood swings is also seen in many people. In such a situation, a person should include things rich in Vitamin B5 in his diet.

Keeps heart healthy: Antioxidant-rich Vitamin B5 also helps in keeping the heart healthy. It reduces swelling in the heart. Apart from this, it also reduces the risk of many heart diseases including cholesterol.

Promotes Metabolism: It is very important for our body to have proper and active metabolism. Vitamin B5 plays a very important role in metabolic processes in the body. Vitamin B5 helps us get energy by breaking down fats and carbohydrates from food. In such a situation, our body and mind work properly and problems like fatigue also go away.

Vitamin B5 to make hemoglobin: Vitamin B5 is essential for the formation of cells. Vitamin B5 along with elements like iron and copper works to produce hemoglobin in the body.

Strengthens the immune system: The antibacterial properties present in Vitamin B5 are helpful in increasing the body's immunity. It contains almost all the properties which keep the body away from diseases. According to experts, white blood cells increase due to the effect of Vitamin B5. These white cells protect against external infection.

Important for hair and skin: Since Vitamin B5 keeps the hormone levels balanced. In such a situation, it is also very beneficial for our hair and skin. This strengthens the hair and also keeps the skin healthy. It also helps in reducing skin problems that occur with aging like blemishes, spots, wrinkles, freckles etc.

Will provide relief from rheumatoid arthritis: Deficiency of Vitamin B5 can also cause rheumatoid arthritis. In such a situation, its deficiency can be compensated by consuming foods rich in it. This provides relief from swelling and pain caused by rheumatoid arthritis.

How much vitamin B5 does the body require?
The body's requirement of Vitamin B5 varies according to age. Adults should take 5 mg of vitamin B5 per day, pregnant women should take 6 mg per day, and lactating women should take 7 mg of vitamin B5 per day. Infants under 6 months of age require 1.7 mg of vitamin B. People over the age of 14 should take 5 mg of vitamin B5 daily.

Disadvantages of taking Vitamin B5 in excess amounts
Vitamin B5 is soluble in water. When its quantity in the body becomes excessive, it gets excreted from the body through urine. However, in some rare situations, excess of Vitamin B5 may cause some problems in the body.

• Diarrhea
• stomach irritation
• dehydration
• joint pain
• Swelling
• hardening of blood vessels

Sources of Vitamin B5
As we told you that Vitamin B5 works to provide energy to our body. In such a situation, to get adequate amount of Vitamin B5, we should include things rich in it in our diet.

• Mushrooms: Vitamin B5 is found in all types of mushrooms. In such a situation, the deficiency of Vitamin B5 in the body can be compensated by its consumption. 100 grams of mushroom provides 3.59 mg of vitamin B5.
• Egg: Egg is high in protein. Apart from this, it is also considered a good source of Vitamin B5. Eating one egg provides approximately 0.70 mg of vitamin B5.
• Sweet Potato: Some part of the requirement of Vitamin B5 can be met by consumption of sweet potato. If you want, you can also eat roasted sweet potatoes. From this you will get 1.01 mg Vitamin B5.
• Sunflower seeds: By consuming sunflower seeds you can get many types of vitamins and minerals. Consuming 100 grams of sunflower seeds provides 7.06 mg of Vitamin B5. It can meet a large portion of the daily vitamin B5 requirement.
• Broccoli: Along with many vitamins, calcium, potassium, fiber and folic acid are also found in broccoli. Its consumption is very beneficial for health. 100 grams of broccoli provides 0.96 mg of vitamin B5.
• Pulses: Along with proteins, vitamins and minerals, pulses also contain iron, folate, zinc and magnesium. If there is deficiency of Vitamin B5 in your body then you must consume green moong dal. Vitamin B5 is found in sufficient quantity in it.

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for further details.