B vitamins are energy for all cells of the body. They are essential for the functioning of the brain and nervous system. Pantothenic acid, otherwise vitamin B5, is necessary for the heart muscle. It is this component that takes part in hematopoiesis. Lacking vitamin B5, people experience regular leg pain.
Why vitamin B5 is useful for girls' bodies
Vitamin B5 is more useful for women, although a daily dose for men is also necessary. Women pay more attention to their weight, healthy skin, hair and nails.
Lack of this vitamin can lead girls to depression and stress based on premature aging and weight gain. Lack of vitamin B5 leads to the following:
- Premature skin laxity.
- Hair loss.
- Brittle and flaking nails.
- The origin of wrinkles.
- Violation of fat metabolism.
- Cracked lips.
Girls with a lack of pantothenic acid also have health problems. Symptoms show the following:
- Failure of the adrenal glands.
- Joint pain.
- Cramps and numbness in the limbs of the arms and legs.
- Lethargy.
- Fast fatiguability.
- Itching of the feet.
- Lesion of the mucous membranes.
- Memory impairment.
- Impairment of taste buds and hearing.
Nutritionists are sure that vitamin B5 will help to avoid these unnecessary opportunities. What foods contain pantothenic acid and how to replenish the body with it, we learn from this article.
The richest foods in vitamin B5
Intestinal flora of the human body - the main producer of vitamin B5. This is due to the synthesis of E. coli. However, the amount of vitamin produced is not enough for the full functioning of the body. Proper nutrition will provide the required amount of pantothenic acid, it is present in literally all foods.
- Cereals: buckwheat, wheat, oatmeal, rye.
- Greens.
- Yeast.
- Legumes.
- Leafy vegetables.
These are not all products that contain pantothenic acid, but only of plant origin. However, inItamine B5 is also found in animal products.
- Veal and young chickens.
- Fish and caviar.
- Eggs.
- Liver, heart and kidneys.
- Milk and fermented milk products.
Judging from the listed products, everything that takes place on the average table turns out to contain vitamin B5. Knowing what foods it contains, you can decide on your diet. It's about taste. Some people prefer the use of pharmacy vitamin complexes.
It must be remembered that during the heat treatment of foods, as well as their freezing, vitamin B5 can disappear without a trace.Therefore, it is convenient to take a pharmacy complex, in the fruit and vegetable season, additionally consume fresh herbs, as well as raw vegetables.
Vitamin B5-rich drinks
To replenish your body with pantothenic acid, tasty and healthy drinks will help. Blackcurrant kvass, rich in vitamin B5. This product contains yeast, and they are known to be very rich in this vitamin.
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Preparation:
1. Black currant berry 2 kg.
2. Granulated sugar 2.5 cups.
3. Raisins 4 - 5 tbsp. l.
4. Water 5 liters.
5. Yeast 20 gr.
Sort the berries, rinse and rub through a sieve. The resulting mass is filtered through several layers of gauze, squeezing out the juice. Dissolve granulated sugar in prepared water, add currant juice and yeast pre-infused in lukewarm water to this syrup. Close the lid and leave to brew for 8 hours, you can do it overnight.
Scald the bottles well with boiling water, pour the finished contents, seal them with tightly sterilized stoppers. Fasten the plugs well, whatever vomits, put in a cool, dark place. The next day, kvass is ready. This drink is stored in the refrigerator for several days. Vitamin B5 in such a product is contained in a live form.
Honey drink
Preparation and recipe:
1. Water 3 liters.
2. Dry peppermint 2 tbsp. l.
3. Honey 350 gr.
4. Fresh lemon juice 2 tbsp. l.
Mint is brewed with boiling water and insisted for a while. Then the infusion is filtered, honey is added to it, everything is mixed until it dissolves. Next, add lemon juice and cool. Store in a cool place.
Berry lemonade
Preparation and recipe:
1. Berries (preferably forest) liter jar.
2. Half a glass of granulated sugar.
3. Mineral water (preferably still) 1.2 l.
4. Half of one large lemon.
5. Ice cubes.
Sort the berries and wash well, chop in a blender. Add sugar to the resulting mass, leave in the cold for 2 hours. Strain, add squeezed lemon juice and dilute with mineral water. Add ice cubes before serving. Berries contain a storehouse of vitamins, including vitamin B5.
Fresh food contains the highest amount of pantothenic acid.
Of course, not everyone will be engaged in the preparation of exclusive drinks all the time, but the daily dose of pantothenic acid is always needed in the right amount. The most common and accessible to everyone, foods rich in vitamin B5 will come to the rescue.
Cabbage and fresh herbs are present in every home. Preparing fresh salads from any kind of cabbage will help maintain vitamin levels in the body. Eggs are another product of frequent refrigeration.
They are also the richest source of vitamin B5, but they are best consumed raw. To do this, they must be homemade, and not factory-made, it is even better to drink a raw quail egg. The caviar of any sea fish is also rich in pantothenic acid.
The important role of vitamin B5 for pregnant women
Pregnant women and girls should definitely take care of a nutritious diet containing the required amount of vitamins, including B5. During pregnancy, pantothenic acid is essential. It helps with the production of hormones and cholesterol.
Vitamin B5 plays an essential role in the metabolism of carbohydrates, fats and proteins. During pregnancy, 6 mg of pantothenic acid should be consumed per day, and during feeding the dose is increased up to 7-8 mg per day.
Lack of vitamin B5 in pregnant women is rare, but if a woman has severe toxicosis, then additional use of this vitamin is simply necessary. Taking pharmacy vitamin complexes will help stabilize the vitamin supply.
Vitamin B5 as part of vitamin complexes
The content of vitamin B5 in pharmacy complexes will help recovery with a lack of pantothenic acid. The most famous complexes are Alphabet, Supradin, Duovit, Calcium patantenat, Vitrum Beauty, Calcium Pangamat.
1. Supradin.
Vitamin complex, which is prescribed during vitamin deficiency, while maintaining the body in the right balance, as well as for people leading an active lifestyle. The drug has shown good results in people who are daily exposed to heavy physical activity. This was marked by noticeable vigor, activity and an improvement in general condition.
2. Calcium Pangamat.
Improves fat metabolism, helps the absorption of oxygen in tissues, and also maintains glycogen in the liver and muscles. The recommended course is usually three months. This is a cheap preparation of vitamin B5, which contains the necessary components for the beauty of the body, skin, hair and nails. Taking the drug actively helps in the fight against excess weight.
3. Vitrum Beauty.
This vitamin complex is prescribed for the treatment of vitamin deficiencies, lack of trace elements, as well as for improving the condition of the skin, hair and nails. Vitrum Beauty is actively involved in lipid metabolism. This is a purely female vitamin complex.
4. The alphabet.
It is recommended for use after long-term antibiotic treatment, during illness with infectious diseases, the postoperative period, poor nutrition, pregnancy, mental and physical overload. The course of treatment is 30 days, then a break of two weeks and again a repetition of the course.
To the number of acceptable ways to replenish the body with vitamin B5, you can include the preparation of dishes rich in pantothenic acid. Here are some recipes that are rich in vitamin B5. Which products contain the constituent element for healthy dishes is indicated in each recipe.
Vitamin fruit soup
Foods high in vitamin B5: milk, kefir, fermented baked milk, berries.
Preparation:
Grate one large apple into a plate, you can use grated berries instead. Pour with kefir, fermented baked milk or milk, add rich croutons. A tasty and healthy fruit soup is ready, and most importantly, all the products included in it have not been cooked.
Chinese cabbage salad with mushrooms
Products enriched with pantothenic acid: herbs, Chinese cabbage, olive oil, fresh mushrooms.
Ingredients:
1. Mushrooms 200 gr.
2. Green onions 100 gr.
3. Peking cabbage 200 gr.
4. Onions 1 pc.
5. Parsley, dill 50 gr.
6. Garlic 2 cloves.
7. Soy sauce 2 tbsp. l.
8. Lemon juice 2 tbsp. l.
9. Olive oil 2 tbsp.
10. Sugar, ground black pepper, salt to taste.
Preparation:
Wash the mushrooms well, peel and cut into thin slices. In a prepared separate bowl, mix lemon juice, olive oil, soy sauce, finely chopped garlic, pepper, salt, onions. Pour mushrooms with this marinade and leave to marinate for a short time.
Finely chop the cabbage, green onions, herbs. Add cabbage to mushrooms, mix and decorate with herbs. Serve to the table immediately after cooking.
Champignons with ham in salad
Foods fortified with vitamin B5: quail eggs, olive oil, lettuce, champignons.
Ingredients:
1. Hard cheese 100 gr.
2. Champignons 200 gr.
3. Ham 150 gr.
4. Quail eggs 5 pcs.
5. Lettuce leaves 150 gr.
6. Olive oil 1 tbsp. l.
7. Onions 1 pc.
8. French mustard beans 1 tbsp. l.
9. Lemon juice 1 tbsp. l.
10. Pepper, sugar, salt to taste.
11. Pitted olives.
Preparation:
Wash the mushrooms, peel and cut into thin slices, sprinkle with lemon juice. Cut the cheese and ham into medium cubes. Soak lettuce leaves for a short time in cold water, and then pick up pieces by hand. Mix everything by adding boiled quail eggs and mustard, add dressing. Garnish the top of the salad with olives and finely chopped onions with herbs.
Refueling:
Olive oil, lemon juice, granulated sugar, salt, pepper. Beat everything thoroughly.
This salad is simply a delicious storehouse of vitamin B5, and the foods it contains are simple, but very healthy.
Fish stuffed with slices
Foods rich in vitamin B5: fish, beets, sunflower oil.
Preparation:
For stuffing, you can choose pike perch, silver carp or carp about 1300-1500 gr. Peel, rinse well, cut and remove the whole skin. Separate from the seeds and twist in a meat grinder with the addition of one onion. Add one bun soaked in milk to the minced fish. Stir and add the minced fish with toasted onions (2 heads). Pass all together again through a meat grinder.
Add salt, pepper, 2 chicken eggs and knead. Divide the finished minced meat into egg-sized pieces, form cue balls from them. Cut the fish skin into strips, wrap the meatballs with these strips.
Lay out the bottom of the pan with the bones from the fish, lay onion husks on top, then go the beets, thinly sliced into plates. On top of the beets, gently lay the minced meat pieces in the peel, pour boiling water over everything so that the fish is covered with water.
Add your favorite spices at your discretion. Put bay leaf, salt, vegetable oil in a saucepan with fish, close tightly with a lid and simmer for an hour and a half. Take out the finished dish, let it cool. Serve on a platter.
To be beautiful and healthy, young girls must take care of their health and beauty of the body, skin, hair. For the body to retain vitamin B5, products containing it are simply needed.
From the amount of vitamin B5 in the body not only appearance depends, sparkle in the eyes and energy, but also a hormonal background.
Lack of pantothenic acid can cause menstrual irregularities and thyroid disorders.