The Vitamin B5 for Vegan (Pantothenic Acid)


vitamin b5 vegan

We will relate some information about vitamin B5 or pantothenic acid. It`s interesting to know that pantothenic was discovered in 1933 it was not much known until 1954.

All B series of the vitamin is a part of coenzymes. Vitamin B5 is used as a component of coenzymes. As for B5, it works in the acylation reaction series with coenzyme A3.

Coenzyme A

  • Acytle CoA-plays a key role in energy conversion, as this compound is formed with three nutrients. The metabolism system in the body requires CoA to observe protein, carbs, and fats.
  • For the production of some vital compounds in the body, B5 is involved in synthetic reactions.

For Example

  • Fatty acids
  • Cholesterol and ketone bodies
  • Bile salts
  • Steroid hormones
  • Phospholipids and sphingomyelins
  • Heme (indirectly)

Acetylating :

For sugar, protein and some other drug`s acetylation process CoA is involved. It produces fatty acid in the form of chains.

ACP Acyl Carrier Protein

For the formation of fatty acids into pantothenic acid functions as a protein carrier.

It is directly involved in the synthesis of fatty acids.

Vegan Sources of Vitamin B5

In a variety of food, we find pantothenic acid. Daily consumption should b 10mg.In the US 4-7mg is the daily average consumption of pantothenic acid observed by adults. It’s important to remember that it can be destroyed by heating and freezing.

Legumes and Whole grain

Grain products (general)—whole, fortified or enriched:6

  • Cereals— 3/4 Cup of NutriGrain® provides about 10 mg which is 100% of the Daily Value.6
  • Lentils—1 Cup provides 1.3 mg or 13% DV.7

Vegetables

Broccoli—1 cup has 0.5 mg or 5% DV.8

Mushrooms (not technically a vegetable)—1 Cup has 1.3 mg (13% DV).9

  • Tangentially, mushrooms are also a rare source of plant-based vitamin D.
  • Avocados (also not a vegetable)—1 Cup has 2.1 mg or 21% DV.10
  • Potatoes—1 large potato has 1.1 mg or 11% DV.11

 

Vegan Pantothenic Acid Sources

The current level of DM is 10mg for adults and children above 4years old. According to the latest nutritional research, this level is ranging to 5mg now. This updated value will be used on words to all food products and supplements from 2020.

A food product providing 20% or more of DV can be considered as a high-quality supplement of Pantothenic acid, even with food less then this level can contribute to healthy nutritional food

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Deficiency Symptoms

The deficiency of B5 can be linked to some burning sensations in the different parts of the body. Its deficiency mostly results in numbness of toes and burning feed syndrome.

How can we get to know that a person is facing pantothenic acid deficiency?

We have given an indicator for this as omega methyl-pantothenate, it can be used in the form of metabolic inhibitor.

It is reduced in cold and get worsens in warmth.

It has some other symptoms linked to it:

  • Weakness and fatigue
  • Vomiting
  • Restlessness
  • Irritability

In the case of undernutrition, while associated with other vitamin deficiencies the lower levels of pantothenic acid need to be checked. There are some medical conditions which require a sufficient intake of vitamin B5;

  • Diabetes Mellitus
  • Alcoholism
  • Bowel diseases

In diabetes, the body requires an adequate amount of vitamins. High consumption of alcohol tends to low intake of vitamins. Due to the inflammatory conditions of the bowel as IBS, the absorption of vitamins is likely to get slow.

The Vegan Diet and Pantothenic Acid

How lucky we are, this nutrient is available everywhere around as easily in plants and animal sources. Vitamin B5 is pantothenic acid which is likely to be found in plants. For the preparation of food supplements pantothenic acid is produced due to chemical synthesis. So B5 lies in the category of vegan.

We can find pantothenic acid very easily in some common food sources as breakfast cereals, grains, washrooms, avocados, and sunflower seeds.

 

References

  1. office Of Dietary Supplements – Pantothenic Acid https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
  2. Richards, Oscar W. (1938). “The Stimulation of Yeast Proliferation By Pantothenic Acid” (PDF). Journal of Biological Chemistry. 113 (2): 531–536.
  3. Jencks, W. P.; Wolfenden, R. V. (2000). “Fritz Albert Lipmann. 12 June 1899 — 24 July 1986: Elected For.Mem.R.S. 1962”. Biographical Memoirs of Fellows of the Royal Society. 46: 333. doi:10.1098/rsbm.1999.0088
  4. Gropper, Sareen S.; Smith, Jack L.. Advanced Nutrition and Human Metabolism (Page 334).
  5. Gropper, Sareen S.; Smith, Jack L.. Advanced Nutrition and Human Metabolism (Page 337).
  6. Cereals Ready-to-eat, General Mills, Whole Grain Total Nutrition Facts & Calories https://nutritiondata.self.com/facts/breakfast-cereals/1557/2
  7. Lentils, Mature Seeds, Cooked, Boiled, Without Salt Nutrition Facts & Calories https://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2
  8. Broccoli, Raw Nutrition Facts & Calories https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
  9. Mushrooms, Portabella, Raw [portabello] Nutrition Facts & Calories https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2485/2
  10. Avocados, Raw, All Commercial Varieties Nutrition Facts & Calories https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
  11. Potato, Flesh and Skin, Raw Nutrition Facts & Calories https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2546/2
  12. U.S. Food and Drug Administration. Guidance for Industry: A Food Labeling Guide external link disclaimer(14. Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients). 2013.
  13. U.S. Food and Drug Administration. Food Labeling: Revision of the Nutrition and Supplement Facts Labels.external link disclaimer 2016.
  14. U.S. Food and Drug Administration. Food Labeling: Revision of the Nutrition and Supplement Facts Labels and Serving Sizes of Foods That Can Reasonably Be Consumed at One Eating Occasionexternal link disclaimer; Dual-Column Labeling; Updating, Modifying, and Establishing Certain Reference Amounts Customarily Consumed; Serving Size for Breath Mints; and Technical Amendments; Proposed Extension of Compliance Dates. 2017.Robishaw J, Neely J. Coenzyme A metabolism. Am J Physiol. 1985; 248:E1–9.
  15. Robishaw J, Neely J. Coenzyme A metabolism. Am J Physiol. 1985; 248:E1–9.
  16. Gropper, Sareen S.; Smith, Jack L.. Advanced Nutrition and Human Metabolism (Page 338).
  17. U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 28. external link disclaimerNutrient Data Laboratory Home Page, 2015.
  18. Jose L. Revuelta, Ruben M. Buey, Rodrigo Ledesma‐Amaro, and Erick J. Microbial biotechnology for the synthesis of (pro)vitamins, bio pigments, and antioxidants: challenges and opportunities. Microb Biotechnol. 2016 Sep; 9(5): 564–567.

 

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