Vitamin B5 (Pantothenic Acid)

…is the focus for this weeks Vitamin Rich post (previous post on Vitamin B3 click here).

Vitamin B5, also called pantothenic acid, plays a role in the breakdown of fats and carbohydrates for energy. Vitamin B5 is critical to the manufacture of red blood cells as well as sex and stress-related hormones produced in the adrenal glands (small glands that sit atop of the kidneys). Vitamin B5 is also important in maintaining a healthy digestive tract and it helps the body use other vitamins (particularly B2 [riboflavin]) more effectively. It is sometimes referred to as the “anti-stress” vitamin because it is believed to enhance the activity of the immune system and improve the body’s ability to withstand stressful conditions.
Vitamin B5 can be found in all living cells and is widely distributed in foods so deficiency of this substance is rare. Symptoms of a vitamin B5 deficiency may include fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.

Rich sources of pantothenic acid…

Liver and kidney,
Yeast,
Egg yolk,
Broccoli.
Fish, shellfish,
Chicken,
Milk, yogurt,
Legumes/pulses,
Mushrooms,
Avocado,
Sweet potatoes

Whole grains are good sources of pantothenic acid, but processing and refining grains may result in a 35% to 75% loss.
Freezing and canning of foods have been found to result in similar losses, so fresh is best!

Vita-Rich Recipe 7

I found the following awesome recipe at Epicurious.com and they highly recommend using French green lentils for this recipe because they become tender without falling apart. So simple, so quick and very nutritious, I can’t wait to try it!

Sauteed cod with lentils

Serves 4

For lentils
1 cup dried lentils (preferably French green lentils, often called lentils du Puy); 7 oz)
2 tablespoons unsalted butter
1 cup finely chopped onion (1 large)
2 large garlic cloves, chopped
3/4 teaspoon salt
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon fresh lemon juice
1/4 teaspoon black pepper
1 tablespoon extra-virgin olive oil plus additional (optional) for drizzling

For fish
4 (5- to 6-oz) pieces cod fillet (3/4 to 1 inch thick)
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon unsalted butter
1 tablespoon olive oil

Garnish: lemon wedges; chopped fresh flat-leaf parsley

Prepare lentils:
Cover lentils with cold water by 1 1/2 inches in a 2-quart saucepan and bring to a boil. Simmer, uncovered, until lentils are just tender, 12 to 25 minutes. Drain in a sieve set over a bowl and reserve 1/2 cup cooking liquid.

While lentils are simmering, melt butter in a 2- to 3-quart heavy saucepan over moderately low heat, then stir in onion, garlic, and salt and cook, covered, stirring occasionally, until pale golden, about 10 minutes. Remove lid and cook, uncovered, stirring occasionally, until golden, 5 to 10 minutes more.

Stir in lentils and enough reserved cooking liquid to moisten (1/4 to 1/2 cup) and cook until heated through.

Just before serving, stir in parsley, lemon juice, pepper, and 1 tablespoon oil.

Cook fish while onion finishes cooking:
Pat fish dry and sprinkle with salt and pepper.

Heat butter and oil in a 10- to 12-inch nonstick skillet over moderately high heat until foam subsides, then sauté fish, turning over once, until browned and just cooked through, 6 to 8 minutes total.

Serve fish with lentils and drizzle with additional extra-virgin olive oil if desired.

Come back soon for the next post on Vitamin B6

What's Next?	Enjoyed this? You'll love:
Get EB daily free in your email  Subscribe via our RSS feed  Leave a comment and have your say	Red wine with seafood isn’t a crime! Parsley Vitamin B9 Rich Vitamin C Rich British leeks have arrived