Vitamin B5 (Pantothenic acid) is very common in nature and is found in large amounts of food. Vitamin is found in coenzyme A, which plays an important role in the metabolism of proteins, fats and carbohydrates. Pantothenic acid is very important in the synthesis of adrenal cortex hormones, protein synthesis and polypeptides.
Adrenal cortex Hormones have an effect on activity intestines of peristaltic nature, as well as trophic functions of the nervous system.
Vitamin B5 – consumption rates:
Pregnant, lactating women should receive 20 mg of vitamin B5 per day for normal child development.
Daily rate in the consumption of vitamin b5 for an adult is in the range from 10 to 15 mg. For children the numbers are a little lower. At the age of one year, 2-3 mg of the substance is necessary, from 1 to 6 years – 3-4 mg, from 6 to 10 years – 4-5 mg, with 10 to 14 years – 4-7 mg.
In diseases associated with vitamin b 5 deficiency, stress, infectious diseases, sports and heavy physical labor or after surgery, the human body needs an increased amount of Pantothenic acid.
- stimulates active wound healing;
- improves breathing;
- improves myocardial contractility;
- activates the synthesis of most tissues of the body;
- helps in the work of the adrenal cortex;
- stimulates the production of antibodies in infectious diseases, which contribute to the strengthening of immunity;
- takes part in fat, carbohydrate, protein and energy metabolism;
- important for normal growth and development of the child;
- stimulates the heart muscle;
- participates in the synthesis of fatty acids;
- prevents chronic fatigue syndrome.
Lack of vitamin B5 in the human body
Microbial intestinal flora synthesizes Pantothenic acid in amounts sufficient to meet the minimum needs of the human body. To a greater extent, the body receives this vitamin from food. A person can practically not face pathological conditions associated with deficiency pantothenic acid. However, there are significant limitations in the consumption of food containing vitamin B5, which coincide with the use of methylpentanoic acid (its antagonist), may have deficits.
Hypovitaminosis is accompanied by burning in the feet, numbness of the toes, adrenal disorders, lesions of the mucous membranes of the internal organs, as well as hair loss and early graying. Small cracks may also appear in the the corners of the mouth, white spots on different parts of the body or there are early wrinkles and sagging skin. All this is accompanied by rapid fatigue, depression of mood, joint pain, arising from the extension and flexion of the limbs, muscle cramps, disorders of the nervous system.
Hypovitaminosis can develop against the background of intestinal diseases, which are accompanied by a violation of the mechanism of absorption of nutrients.
Excess vitamin B5 in the body human
Vitamin B5 is a water-soluble compound that is easily excreted from the body and has no toxic effect. Because of this, even excess amounts of Pantothenic acid do not lead to pathological conditions, since the excess is excreted naturally.
Pantothenic acid sources
Pantothenic acid is a vitamin that is destroyed during the heat treatment of products (up to 50% of the vitamin volume is lost), and also in the process of freezing products (loss – up to 30%).
The Main plant sources of vitamin B5 are leafy vegetables (onions, lettuce, spinach), hazelnuts, peanuts, legumes, oats and buckwheat, garlic.
Heart, kidneys, liver, dairy, egg yolk and fish stand out From animal products. Very high content of Pantothenic acid is observed in yeast.