Vitamin B5 Pantothenic Acid Paleo Diet Primal Supplement Deficiency-min

Vitamin B5 (Pantothenic Acid) & the Paleo Diet

Do you sometimes suffer from stress? Yes? Then there’s already one reason for you to take note of Vitamin B5 – also known as Pantothenic Acid – that can improve your ability to respond to stressful situations by supporting the adrenal glands. But that’s not all – Vitamin B5 also supports the processes that turn carbohydrates and fats into energy in your body, together with other B-complex vitamins, and helps in the optimal maintenance of fat.

Now, a Vitamin B5 deficiency is not very common, especially when following a natural Paleo diet,  but it’s still good to know its symptoms. You may be deficient of Pantothenic Acid if you experience fatigue, sensations of weakness, and numbness, tingling and burning pain in the feet.

Also, there are a number of medical conditions that Vitamin B5 may help to relieve or prevent, including rheumatoid arthritis, osteoarthritis, hyperlipidaemia, chronic fatigue syndrome, cataracts, “burning foot” syndrome, and adrenal insufficiency. If you think you might benefit from adding more Pantothenic Acid into your menu, read on for recommendations on how to do this through a whole food approach under the Paleo Diet, in order to achieve long term health in a natural way.

How much Vitamin B5 do you need in your diet?

The recommended daily amount for Pantothenic Acid is 10mg. There is no upper limit set in health recommendations, but very high supplemental doses (of 2 or more grams per day) can cause mild diarrhoea.

Vitamin B5 Pantothenic Acid Paleo Diet Primal Supplement Deficiency-min

Which foods can you get Vitamin B5 from?

  1. Liver – Although all animal livers are a great source for Vitamin B5,  chicken liver will provide the biggest benefit by covering 83% of your daily need in a 100g serving. Adding liver is a great addition to your diet as it is packed with micronutrients, but if you can’t tolerate its taste easily, try mixing some of it with your minced meat when you make meatballs or burger patties. It’s like a naturally fortified mince!
  2. Sunflower seeds – For a sprinkle of Vitamin B5 in your salads, try adding in some sunflower seeds. Two tablespoons of sunflower seeds will provide 21.5% of your daily need.
  3. Shiitake mushrooms – Mushrooms are a great source of vitamins while providing few calories. So if your caloric consumption is on the low end, they’re an especially good addition to the diet. 100g of shiitake mushrooms provide you with 36% of your daily need of Vitamin B5.
  4. Avocado – Not only do avocadoes provide us with good fats, they have valuable micronutrients to keep us happy and healthy! In one medium fruit there’s 20% of your daily need on Pantothenic Acid. Reason enough to mix up a guacamole!
  5. Caviar – If you ever need one, here’s a good excuse to indulge in some caviar. 100g of it will provide 35% of your daily need, but it’s understandable if you’re not going for as much – there’s 6% of your daily Vitamin B5 need in a tablespoon. But beware; you might be wanting more than that!
  6. Sweet potato – The humble sweet potato is also a decent source for Vitamin B5. One cup of cooked sweet potatoes equals to 10.1% of your daily need of Pantothenic Acid. A cheaper source than caviar, at least!
  7. Cauliflower – Here’s an idea for a Vitamin B5-filled snack for your next film night! A cup of raw cauliflower provides 7.1% of your daily need. Snack on!

What else should you know about Vitamin B5?

Pantothenic Acid is relatively unstable in food, with significant amounts being lost through freezing and processing. This shows why the Paleo Diet that promotes fresh whole ingredients is a good approach if you care about vitamin consumption – you will simply more health out of your food!

So, will you take note of Vitamin B5 in your food from now on? Do you have any good recipes to use the specific ingredients? Share your thoughts in the comments!

Are you deficient in vitamin B2 supplement deficiency-min

Vitamin B2 (Riboflavin) & the Paleo Diet

If you’re aiming for optimal health, you shouldn't overlook Vitamin B2 – also known as Riboflavin. A supporter of cellular energy production, it helps the body to metabolise carbohydrates. What is more, it plays an important role in the normal development of tissues – especially connective tissues like those that make up your skin and hair. Thus, it is an important component in the diet for feeling AND looking healthy.

A deficiency of Riboflavin can be noted by a variety of symptoms often related to skin issues like soreness around the lips, mouth and tongue, cracking of skin at the corners of the mouth, peeling of the skin (particularly around the nose), burning and itching around the eyes, and also a sensitivity to light. If you recognize these symptoms in yourself, the Paleo Diet can be a great help by providing adequate Vitamin B2 from natural sources.

There are more benefits to Riboflavin than relieving these symptoms, however! Vitamin B2 helps along in the absorption of iron, zinc, folate, vitamin B3 and vitamin B12, and it may play a role in preventing or treating a variety of health conditions, including anaemia, migraines, rosacea, carpal tunnel syndrome, cataracts, and vaginitis. If you’re doing heavy exercise (crossfit anyone?) your need for Vitamin B2 might be up to 10 times the ordinary amount.

How much Vitamin B2 should you consume?

The suggested daily amount is 1.7mg. There is no reported upper limit of consumption from natural food sources.

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Where can you get Riboflavin from?

  1. Liver – Now this is a superfood! Whether you prefer beef, chicken or lamb liver (or any other animal for that matter), you can be sure of getting a good dose of Riboflavin. Lamb liver provides the most, with 270% of your daily need in a 100g serving. Great reason for sautéing some liver or having pate for dinner after a heavy workout! Or if you’re not accustomed to the taste of liver just yet, try adding some to your mince/ ground meat mixture when you make meatballs or burger patties to enjoy the health benefits without the strong taste.
  2. Almonds – If you’re looking for a Riboflavin-rich snack, almonds should be on the top of your list. A 100g serving covers 60% of your daily need. Feel free to eat this in the form of almond butter, if you wish!
  3. Mackerel – The best fish source for Vitamin B2, mackerel provides 32% of your daily need in 100 grams, or 56% per fillet. An easy way of adding mackerel to your diet is buying the canned variety – great on top of a green salad or eaten straight out of the tin!
  4. Eggs – Another reason to keep eating those eggs for breakfast! One pasture-raised egg provides 15.3% of your daily Riboflavin need.
  5. Spinach – Perhaps you want some spinach beside those eggs or with that mackerel fillet? 1 cup of cooked spinach provides 24.7% of your daily need of Vitamin B2.
  6. Sun-dried tomatoes – The rich-tasting sun-dried tomatoes that make sauces and salads stand out, are also a great source of Riboflavin. With 29% of your daily need covered in a 100g serving, they’re a healthy addition to your meals.

What else should you know about Vitamin B2 consumption?

Vitamin B2 is stable when heated, but if you’re boiling Riboflavin-rich food, a relevant amount of the vitamin will stay in the water – thus it is best to consume the broth as well to not let good micronutrients go to waste. In addition, exposure to light also affects the quantity of Riboflavin, so it is suggested to keep foods that are rich in it in opaque containers, and to cover pots with lids when cooking.

So, my Paleo friends, are you convinced of the benefits of Vitamin B2? Do you have any good suggestions for including it in your diet? Do share in the comments!