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Top 10 Vitamin B5 Rich Foods For Children

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MushroomsVitamin B5 (Pantothenic Acid), is one of the B vitamin series, required for the cellular processes and optimal maintenance of fat. Deficiency of vitamin B5 rich foods in children’s diet is often related to lack of energy  as the vitamin is needed to release energy from carbohydrates. Some of the symptoms manifested in this condition are irritability, fatigue, apathy, numbness, paresthesia, and muscle cramps. B5 being a water soluble vitamin does not get accumulated in the body, hence toxicity is extremely rare, and may only be noticed in case of supplemental overdose in the form of slight digestive complaints or diarrhea.


Recommended Dietary Allowance (RDA)

Like all B vitamins, Dietary requirements of Vitamin B5 have been pre determined for children based on their age, and are given below.

Life Stage

RDA of Vitamin B5 (mg/day)


Infants 0 -6 months


Infants 7 -12 months


Children 1-3 Yrs


Children 4-8 Yrs


Children 9-13 Yrs


Boys & Girls 14-18 Yrs




Food Sources Of Vitamin B5

A few food items rich in Vitamin B5 are beef, brewer’s yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.


Top 10 Vitamin B5 Rich Foods For Children


1. Liver: Animal Liver is an abundant source of Vitamin B5, chicken liver is the richest source (8.3mg/100g serving).

2. Wheat and Rice Bran: Crude rice and wheat bran are rich in vitamin B5, foods containing bran like whole wheat bread, brown rice, basically non processed, non refined food contain are a good source. Rice bran contains the most pantothenic acid with 7.4mg/100g, and wheat bran contains 2.2mg/100g.

3. Sunflower Seeds: Sunflower seeds can be toasted and consumed, it would provide 7.1mg of Panthothenic Acid in a 100g serving.

4. Whey Powder: 100g of whey protein powder can provide 5.6mg of vitamin B5.

5. Mushrooms: Mushrooms are available in so many varieties, though all contain vitamin B5, shitake mushrooms are the richest source (3.6mg/100g).

6. Caviar: Caviar is a great source of Vitamin B5, providing 3.5mg/100g, which is 0.56mg/tablespoon.

7. Cheese: Gjetost cheese is packed with Vitamin B5, it contains 3.5mg per 100 serving.

8. Sun Dried Tomatoes: Sun-dried tomatoes are high panthothenic acid, when added to recipes it can provide 0.04mg per piece.

9. Fish: Wild Atlantic Salmon when consumed provides 1.9mg per 100 gram serving.

10. Avocados: Avocados are a great source of vitamin B5, the content is around 2mg per fruit.


As Vitamin B5 is closely related to energy utilization from carbohydrates in the body, add the above listed foods to you children’s diet appropriately in order to maximize their energy output.


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Top 10 Vitamin B5 Rich Foods For Children