When you are trying to lose weight, getting enough vitamins and minerals is important. The B vitamins are vital for metabolism and energy. If you want to lose weight, then you need to make sure you are getting enough of all of the B vitamins, including B5. The bonus is that some foods that are rich in B5 are also great foods for weight loss and health.
Vitamin B5, also known as pantothenic acid, is found in every type of food. People usually consume the amount they need simply from eating their standard diet.
A balanced diet will provide you with more than enough B5 vitamins. The foods that contain the most B5 are:
- Organ meat
- Whole grains
Vitamin B5 is vital for a healthy mind and body. Vitamin B5 is responsible for turning fats and carbohydrates into usable energy. Therefore, vitamin B5 is necessary to get the most out of these energy-supplying macronutrients.
Symptoms of vitamin B5 deficiency include:
- Elevated cholesterol
- Burning sensation and/or pain in arms, legs or feet
- Premature greying or hair loss
- Elevated heart rate
- Susceptibility to infection
Many grains lose their B5 vitamin content when milled into flour. The vitamin is usually not added back in, and processed foods such as bread, rice, pasta, cereal, and baked goods are not a good source of B5. If your diet is heavy in these foods and you are trying to lose weight, you may want to replace some of them with whole grain foods. Not only do whole grains have more B5, but they also contain more fiber. In addition to their B5 content, they will slow digestion and help you feel fuller and more satisfied.
Most people get enough vitamin B5 from the food they eat, and there is no reason to supplement. This is true whether they eat meat or a plant based diet. There are also no known side effects to eating too much B5, so this should not be a concern. Foods that are rich in B5, such as salmon and whole grains, are a great addition to a weight loss diet. This is especially true when you replace foods like fried fish and refined grains with healthier vitamin B5 rich foods.