Tips for Health

Fruits and Veggies rich in Vitamin B3 and B5

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Vitamin B3 has a significant role in the digestive system functioning, dermal activities and in nerves. It is a prominent role in the production of ATPs from carbs.

Requirements of B3:

Adult males require 16 mg

Adult women 14 mg and for lactating women, the requirement is 17-18 mg.

Children need 9 – 16 mg of B3 per day.

Fruits rich in Vitamin B3:

Dates

Breadfruit

Avocado

Nectarine

Boysenberries

Guava

Passion Fruit

Cherimoya

Lychee

Peach

Mango

Loganberries

Veggies rich in Vitamin B3:

Corn

Okra

Potatoes

Pumpkin

Sweet Potato

Artichoke

Spirulina

Spaghetti Squash

Squash – winter

Butternut Squash

Mushrooms Peas

Parsnip

Grain and nut source:

Sunflower Seeds

Wheat – Hard Red

Spelt

Peanuts

Barley

Buckwheat

Wheat – Hard White

Rye

Wheat – Durum

Proteins rich in vitamin B3:

Beef

Herring

Cod

Chicken Breast

Chicken (dark meat)

Anchovies

Catfish

Perch

Ground Chicken

Pollock

Turkey Breast

Ground Turkey

Turkey Bacon

Pork

Roast Duck

Salmon

Veal

Sardines

Tuna

Hamburger

Lamb

Bacon

Pork Sausage

Beef Sausage

Turkey Leg

Hot Dog (Turkey)

Legume source of Vitamin B3:

Soy Beans

Winged Beans

Edamame

Adzuki Beans

Pigeon Beans

Fava Beans

Split Peas

vitamin-b5

Vitamin B5

Vitamin B5 also known as Pantothenic acid is significant in the metabolic activities of  food and also has a role in hormone synthesis.

Requirement:

Adults requires 5 mg

Pregnant or lactating women require 6 – 7 mg.

Children require 2 – 4 mg of Vitamin B5 every day.

Fruits rich in Vitamin B5:

Grapefruit

Avocado

Pomegranate

Cherimoya

Dates

Black Currants

Guava

Starfruit

Raspberries

Gooseberries

Watermelon

Breadfruit

Veggie source of Vitamin B5:

Mushrooms

Broccoli

Squash – winter

Potatoes

Corn

Spaghetti Squash

Brussels Sprouts

Butternut Squash

Sweet Potato

Pumpkin

Okra

Spirulina

Parsnip Squash – summer

French Beans

Nut and grains rich in Vitamin B5:

Oats

Wheat – Hard Red

Rye

Chestnuts

Wheat – Durum

Sunflower Seeds

Buckwheat

Wheat – Hard White

Protein source of Vitamin B5:

Cow’s Milk

Perch

Herring

Chicken (dark meat)

Pork

Turkey Leg

Beef

Salmon

Lamb

Catfish

Ground Turkey

Chicken Breast

Veal

Soy Milk

Ground Chicken

Eggs

Caviar

Beef Sausage

Hamburger

Goat Milk

Tuna

Sardines

Turkey Breast

Yogurt

Lowfat Yogurt

Roast Duck

By adding these fruits, veggies and grains, you can get enough Vitamin B3 and B5 that our body needs.

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