Vitamin B5 or Pantothenic acid

Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol. The amount of Pantothenic needed in the body system in adult 5 mg for adults and 6 - 7 mg for women who are pregnant or lactating. The amount of Pantothenic needed in the body system in Children need 2 - 4 mg of pantothenic acid per day.

Vitamin B5 - Daily Amount Needed
• Children need 2 - 4 mg of pantothenic acid per day.
• Adult 5 mg for adults and 6 - 7 mg for women who are pregnant or lactating

Fruit Sources
Avocado, Black Currants, Breadfruit, Cherimoya, Dates, Gooseberries, Grapefruit, Guava, Pomegranate, Raspberries, Starfruit, Watermelon

Vegetable Sources
Broccoli, Brussels Sprouts, Butternut Squash, Corn, French Beans, Mushrooms, Okra, Parsnip, Potatoes, Pumpkin, Spirulina, Spaghetti Squash, Squash – summer, Squash – winter, Sweet Potato.

Nut/Grain Sources
Buckwheat, Chestnuts, Oats, Rye, Sunflower Seeds, Wheat – Durum, Wheat - Hard Red, Wheat - Hard White

Meat/Protein Sources
Beef, Chicken Breast, Chicken (dark meat), Cows Milk, Eggs, Catfish, Caviar, Herring, Perch, Salmon, Sardines, Tuna, Goat Milk, Lamb, Pork, Soy Milk, Turkey Breast, Veal, Yogurt, Turkey Leg, Lowfat Yogurt, Roast Duck, Hamburger, Beef Sausage, Ground Turkey, Ground Chicken, Adzuki Beans, Black Eye Peas, Edamame, Lima Beans, Mung Beans, Soy Beans, Split Peas