Vitamin B5 Foods

Pantothenic acid (better known as vitamin B5) helps the body extract energy-giving nutrients from food, helps skin and hair stay smooth and flexible and is also crucial in the formation of some hormones. Adults need about three to seven milligrams a day, and vitamin B5 is found in a variety of foods.

Meat

• Fish have the highest sources of B5, followed closely by edible internal organs like kidneys and liver. Beef and poultry also contain B5.

Eggs

• One scrambled chicken egg has 0.8 milligrams of B5. This is a good option for vegetarians, but not vegans.

Low-Fat Yogurt

• One serving of low-fat yogurt has about half a milligram of B5 in it.

Beans and Nuts

• All beans contain sources of B5, particularly soy beans. Nuts or nut butter can give you some B5.

Whole Grains

• Another good source is from unprocessed or whole grains, such as barley, whole-wheat bread or brown rice.