Battle Stress with Vitamin B5

Vitamin B5, a.k.a pantothenic acid, has also been dubbed the anti-stress vitamin. When you feel pressure, your body responds with the fight-or-flight response, releasing the hormones cortisol and adrenaline. Your adrenal glands make and secrete these hormones. Vitamin B5 helps to control the secretion of cortisol and keep the adrenals functioning optimally.

Where can you get vitamin B5?

Vitamin B5 can be found in many foods. It is water soluble, which means that it can’t be stored in our bodies and must be continually replenished. If you are feeling stressed, make sure you eat lots of foods that are high in this nutrient.

Top sources of Vitamin B5

  1. Mushrooms – especially shitake and white mushrooms. Add them to omelettes, salads and stir-fries.Mushrooms
  2. Fatty fish – trout and wild salmon are good sources. These are also, of course, high in omega-3s so try to eat them a couple of times a week. They are wonderful with just a bit of dill, olive oil and sea salt on the barbeque now that the warmer weather is here but can be cooked in so many ways.
  3. Avocados – these fruits are a wonderful addition to a salad, sandwich or snack. They are full of healthy fats and vitamin B5 and are very satiating. Try making your salmon or tuna salad with avocado instead of mayo or, for vegetarians, a toasted tomato and avocado sandwich is quite filling and delicious.Vitamin B5
  4. Eggs – have a mushroom omelette with an avocado salad on the side and you have an anti-stress meal. Hard-boiled eggs make a great portable snack or can be added to sandwiches and salads at lunch. Eggs also make a quick and easy dinner.Vitamin B5
  5. Meat – pork, beef and poultry are all high in B vitamins. We don’t need to eat a lot of it, though, to get a good supply. Four or 5 ounces of meat should suffice for a meal. Organic is always best when it comes to animal sources of food.
  6. Sunflower seeds – this tiny seed packs a nutritious punch. A quarter cup has almost a quarter of our daily needs for vitamin B5. Snack on them, add them to salads, or sprinkle over oatmeal and other cereals.


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