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Top 10 Indian Foods Rich In Vitamin B5

Vitamin B5 :

Vitamin B5 is a water-soluble vitamin. It is also known as Pantothenic acid. Vitamin B5 deficiency can cause a variety of symptoms and illnesses, such as fatigue, depression, constipation, dermatitis and other skin problems. Vitamin b5 is good for the health of your hair and nails. It also helps to maintain healthy levels of cholesterol in the body.

  • Vitamin B5, also called pantothenic acid, is one of eight and an important B vitamin
  • All B vitamins help you convert the protein, carbohydrates, and fats into energy
  • Pantothenic acid cannot be stored in the body, so it should be taken in our diet every day
  • It aids healthy skin, hair, and eyes and also in proper functioning of the nervous system and liver
  • Aids healthy digestive tract
  • Helps in making red blood cells, which carry oxygen throughout the body
  • It helps making sex and stress-related hormones in the adrenal glands
  • A deficiency of vitamin B5 is usually seen in the form of irritability, fatigue, apathy, numbness, paresthesia, and muscle cramps
  • It can also lead to increased sensitivity to insulin or hypoglycemia
  • Overdose leads to digestive problems in rare cases
  • The current daily value for this nutrient is 5 mg

Ten Important Indian Foods Which is Rich in Vitamin B5

top 10 foods rich in vitamin B5 diet food

1 Sunflower Seeds2 Mushroom
3 Salmon Fish4 Avocados
5 Egg Yolk6 Chicken Liver
7 Tomatoes8 Broccoli
9 Lentils10 Sweet Potatoes


1.  Sunflower Seeds :

  • Packed with loads of nutrients, sunflower seeds are actually fruits of sunflower
  • Sunflower seeds are packed with a variety of nutrients and enough fiber to keep our digestive system healthy
  • Contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc
  • Sunflower seeds make an excellent snack
  • Roast them to increase the taste from its mild nutty flavour
  • Serves as Immunity boosters, helps reduce cholesterol levels
  • Manages diabetes, helps reduce risk of cancer and help to protect our body from occurrence of cardiovascular disorders
  • Boosts functions of brain and helps in weight loss because of its high protein and fibre nature
  • Treatment of anemia and helps detoxifying our body with its  potent antibacterial activity
  • Sprinkle them on yogurt, oatmeal, or salad
  • A 100-gram serving of sunflower seeds gives 585 calories of energy
  • Daily value around 30grams per day

2.  Mushroom :

  • Mushrooms can naturally produce vitamins when exposed to sunlight
  • They contain no fat and are a valuable source of fiber
  • They are also packed with selenium which you don’t find in most fruits and vegetables
  • Help prevent cancer and improves heart health
  • Helps in weight loss and prevent wrinkles
  • For more benefits you can sun dry them before consumption
  • They can be cooked, baked or pan fried to get a tasty and healthy delight
  • 100 grams of mushroom gives us 3.6mg mg of Vitamin B5

3.  Salmon Fish :

  • Salmon contains nearly the whole spectrum of B vitamins, which contribute to maintaining energy levels, preventing inflammation, protecting the heart, and bolstering brain function
  • Salmon is a lean source of protein that helps keep you full for longer
  • Salmon gets antioxidant called astaxanthin from their diet
  • It helps decrease bad cholesterol and increase the good
  • Oily fish contains EPA and DHA omega-3 fatty acids to help prevent inflammation in the nervous system and brain
  • Essential for healing, growth, and maintaining muscle mass and metabolism
  • The antioxidant is good for skin and healthy hair
  • It can help combat the signs of UV damage and prevent water loss
  • Potassium present helps negate the effects of too much sodium and flushes out extra water
  • It helps control blood pressure, too
  • Selenium in salmon helps support thyroid function and bone health
  • 1.9mg of Vitamin B5 per 100 grams

4.  Avocados :

  • Avocados is a versatile fruit, rich in fiber and healthy fats
  • Avocados do not contain any cholesterol or sodium and are low in saturated fat
  • Avocados are very high in potassium, which should support healthy blood pressure levels
  • Avocados are also excellent sources of monounsaturated fats, which may help reduce your risk of heart disease
  • Their fat content may help you absorb nutrients from plant foods
  • Helps lower cholesterol and triglyceride levels
  • Avocados comes with powerful antioxidants that protect your eyes
  • Avocado extract helps relieve symptoms of arthritis
  • Help prevent cancer
  • Benefits for weight loss and metabolic health
  • The creamy, rich, fatty texture helps blend well with other ingredients, making it a healthful addition to many meals and snacks
  • Per 100 gms of avocado has 1.4mg of Vitamin B5

5.  Egg Yolk  :

  • Eggs are nutrient rich,  protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants
  • Proteins are the building blocks of life and a single egg contains about 6.3 grams of high-quality protein. The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue
  • Eggs provide us with very high-quality protein that contains all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance
  • Egg yolks are high in cholesterol and are a major source of dietary cholesterol
  • Has greater effect on our blood cholesterol levels and, therefore, heart disease risk
  • Omega-3 in eggs help in heart, brain health and in protecting our eyes
  • Eggs are one of the healthiest foods you can eat for weight management
  • Eating eggs can also help reduce variations in glucose and insulin levels
  • Choline is essential for normal cell functioning and is particularly important during pregnancy to support healthy brain development in the baby
  • Eggs are also a low-carbohydrate food with a very low glycemic index score helps with diabetes
  • A lower risk of gastrointestinal distress may be due to egg yolk proteins, such as phosvitin
  • Certain compounds called sulfated glycopeptides are present in the membrane of the egg yolk helps in boosted immune system
  • Egg yolk contains several compounds called peptides that helps in reduction of blood pressure
  • The carotenoids present may protect against cataracts and macular degeneration

6.  Chicken Liver :

  • Chicken livers are NOT red meat,  they are just organ meats that come from chickens
  • The livers are actually loaded with lots of nutrients like folate, iron and biotin that helps keeping the body healthy
  • Rich in folate, keeps fertility issues at bay and can also safeguard the baby from birth defects
  • They also contain choline, which is a nutrient many people lack and is great for brain health
  • Chicken livers are an amazing source of protein, that keeps our muscles and bones healthy and helps treat our wounds
  • Iron content is a great option for people suffering from anaemia
  • The liver’s main function is to cleanse the body of toxins

7.  Tomatoes :

  • Bright red fruits, often mistaken as vegetables
  • Tomatoes are rich in natural vitamins and minerals, including Vitamin A, K, B1, B3, B5, B6, B7, and vitamin C. It also has folate, iron, potassium, magnesium, chromium, choline, zinc, and phosphorus
  • Helps for healthier skin and gives cooling effect on the skin
  • Rich in antioxidant and has anti-inflammation properties
  • Reduced risk of heart disease and cancer
  • Controls blood sugar and good for bone health
  • Activates digestive system and helps to burn fat

8.  Broccoli :

  • Broccoli is a rich source of multiple vitamins, minerals, fiber and other bioactive compounds
  • The antioxidant content of broccoli support healthy cells and tissues throughout your body
  • It prevents oxidative stress leading to reduced inflammation and cellular damage in your eyes gives an over all health protective measure
  • Plays major role in cancer prevention and treatment
  • Presence of antioxidant and fiber in broccoli helps in blood sugar, healthy digestion and reduced constipation
  • Increases HDL levels and thy helps in heart health
  • Supports healthy brain and nervous tissue function
  • Slow the ageing process, good bone health and dental health
  • Decreased risk of certain dental and oral diseases
  • 100 grams of broccoli serves around 35 calories

9.  Lentils :

  • Lentils are low in calories and high in nutrition
  • They help to reduce blood cholesterol because of its high content of soluble fiber, and hence reduces heart disease
  •  Great source of folate and magnesium, good for heart health
  • Helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis
  • Stabilizes blood sugar levels giving a steady energy throughout
  • They contain the third-highest levels of protein
  • Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism
  • Also helps in weight reduction, low in calories and contain virtually no fat
  • Lentils provide a large amount of folate
  • 100 grams of lentils has 0.6 mg of Vitamin B5

1o.  Sweet Potatoes :

  • Sweet potato is a great source of dietary fiber and is rich in an antioxidant called beta carotene
  • Improved blood sugar regulation and reduced oxidative damage and cancer risk
  • Promotes gut health
  • Support healthy vision
  • Enhance brain function
  • Support immune system
  • Gives a fell of filling and taste delicious
  • It can be taken steamed and sprinkled with a little spices or baked /as wedges rather than potatoes
  • Or you can also use to make warm salads and soul-nourishing soups
  • 100 grams of sweet potato has 86 calories and provide you 0.5 mg of Vitamin B5

Vitamin B5 Deficiency Symptoms and Signs

Vitamin B5 deficiency is rare, but it can cause a number of unpleasant symptoms. These include:

– Dry skin

– Weakness

– Headaches

– Dizziness

– Muscle pain


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